Let me show you how our simple and efficient online fitness coaching has made it easy for thousands of women to lose weight, and how you can too!

Our 3-step process allows you to lose weight, without having to give up the foods you love or hiring an expensive personal trainer.

Find Out More About Online Fitness Coaching

Diets
7 Myths About The 3 Day Diet

7 Myths About The 3 Day Diet

How would you like to lose 10 pounds in just three days?

Sign me up, right?

Well, the creators and supporters of the 3 day diet have been enticing people with this claim so much that it’s been generating tons of popularity on social media sites like Facebook and Pinterest.

I can see why, who wouldn’t want to try something that advertises those results?

But you guys know me, I’m Mr. Skeptical. You’ll need to show me the research before I believe extraordinary claims like that.

So I did a little research myself to see what the 3 day diet is all about.

Download your 3 Day Meal Plan – It will help you get a lean body, just by eating the right foods.

What is the 3 Day Diet?

girl eating saladThere are several variations on the 3 day diet out there, but they all promise to help you lose 10 pounds each week for a cumulative total of 30 pounds every month.

Whoa, those are some serious numbers.

Healthy weight loss goals should be focused on losing about two pounds every week by following a careful diet and exercising regularly.

So who created this seemingly amazing plan that promises you’ll lose five times that amount?

Some people believe the creation of the 3 day diet came from word-of-mouth and junk mail. In the 1980s, it became known as the Fax Diet because “offices everywhere were inundated with anonymous faxes touting this ‘miracle diet’”.

The 3 day diet also goes by names such as the ice cream diet, the Military, Army, or Navy diet, and the Mayo Clinic, American Heart Association, or Cleveland Clinic diet. All of these institutions firmly deny being associated with the diet and do not endorse its usage, which sets off a big red flag for me.

If I created a successful weight loss plan, I would definitely want the credit…unless it didn’t work. And if these health conscious institutions don’t want to be associated with the diet, maybe there’s a reason.

After some careful scrutinizing, I discovered 7 myths about the 3 day diet that I think you should know about too.

1. The Food is Healthy and Nutritious

ice cream scoopWhile some meals on extreme diets like the Master Cleanse only let you drink a lemon water based concoction, and others make you only drink fruit juice or meal replacement shakes, the 3 day diet includes inexpensive ingredients and easy to follow meals to specifically eat during breakfast, lunch, and dinner.

Sorry, you’re not allowed any snacks though, not even healthy ones.

According to the Military Diet, you’ll be eating lean protein like tuna, healthy eggs, fruits like banana and grapefruit, and whole grain toast. I can get on board with that.

But wait a second…

On day two you’re supposed to eat two hot dogs for dinner. And then eat vanilla ice cream for dessert. Those are two very unhealthy options I wouldn’t expect to find in a short-term diet.

Here, have a look:

DAY 1 DAY 2 DAY 3
BREAKFAST 1/2 grapefruit1 slice of toast2 tablespoons of peanut butter1 cup coffee or tea (with caffeine) 1 egg1 slice of toast1/2 banana1 cup coffee or tea (with caffeine) 5 saltine crackers1 slice of cheddar cheese1 small apple1 cup coffee or tea (with caffeine)
LUNCH 1/2 cup of tuna1 slice of toast1 cup coffee or tea (with caffeine) 1 cup of cottage cheese1 hard boiled egg5 saltine crackers 1 hard boiled egg (or cooked however you like)1 slice of toast
DINNER 3 ounces of any type of meat1 cup of green beans1/2 banana1 small apple1 cup of vanilla ice cream 2 hot dogs (without bun)1 cup of broccoli1/2 cup of carrots1/2 banana1/2 cup of vanilla ice cream 1 cup of tuna1/2 banana1 cup of vanilla ice cream

Where’s the logic in this type of eating exactly?

Not only does dinner on day two sound way off base, but take a look at dinner on day three: tuna, banana, and ice cream, anyone? That combination makes me want to gag just thinking about it.

So as you can see, this meal plan is less than ideal.

Contrary to what you may think, you don’t have to limit yourself to tuna, eggs, and crackers to lose weight! You can lose weight and be healthy by eating an abundance of good-for-you food.

My big issue here is that the 3 day diet doesn’t set you up for long-term success. When you stop following the diet, you shouldn’t be eating hot dogs once a week. You shouldn’t think that eating vanilla ice cream every day is healthy. Not only are you most certainly going to gain all the weight back, but you’ll probably gain back even more.

Bottom line: you’re never learning how to eat healthy food when you follow a diet like this. Your body becomes so used to being on an up-and-down, yo-yo diet cycle instead of thriving on a complete, stable way of eating.

2. It’s Only Dieting for Three Days

calander dietsThe 3 day diet is actually a misnomer because in reality you’re actually on a 7 day diet for the entire month. Let me explain.

You’re supposed to follow the strictly regimented diet for three days, that part’s true. But then you’re also given four days ‘off’.

No, these are not cheat days, not at all. Instead, you have to make sure to eat a low carb diet complete with lean protein and veggies.

Well, call me crazy, but doesn’t that sound like the type of diet you should always be following?

Except when you’re on the 3 day diet, you have zero cheat days. I don’t know about you, but even though I follow a healthy diet, I need to allow a little wiggle room for the occasional pizza night or date night at a butter-loving French restaurant.

So yes, you’re going to lose weight if you carefully assess everything you eat for the entire month, without binging on snacks or having cheat days, but is that easier than just eating well-balanced meals regularly?

3. You Don’t Have to Count Calories

counting calories food wood iphoneThe 3 day diet ‘experts’ say you don’t have to count calories when following the meal plans they give you.

But that’s not exactly true.

If you follow the serving sizes and foods listed, without substituting, you may have a general idea of the calories you consume. If you hate tuna and want to switch that out, you need to figure out an equivalent tradeoff and count calories, carbs, and proteins to make sure your swap is the same.

Your four days off also need to be accounted for. Since these aren’t cheat days, you need to pay attention to the calories you consume so you know you’ll stay in line with the typical calorie range the 3 day diet adheres to, which will net you between 800-1,000 calories a day.

And that leads me to my next issue with this diet plan.

The minimum estimated daily amount of calories are 1,200 for women and about 2,200 for men. As Michelle Kerns writes for LiveStrong: “While following the Military diet for three days might not result in serious nutrient deficiencies, it can lead to repeated cycles of weight loss and weight gain that can weaken your organs and your immune system, and increase your risk of gallstones or heart problems”.

4. It’s Healthy to Lose 10 Pounds in 3 Days

feet sock scales weightFor most people, it takes about one month to safely lose 10 pounds, not a week.

However, as Mike Russell, M.D., writes for Shape magazine: “If you weigh 180 pounds and your goal weight is 130 pounds, losing 20 pounds in one week—the right way—teeters on the brink of impossible. If you’re more like a Biggest Loser contestant, weighing 380 pounds, then losing 20 pounds in one week is plausible (especially considering the large amount of water weight you would lose during the first week)”.

Generally, the more weight you have to lose, the easier and quicker you’ll be able to do it. If you’re straddling the high end of the BMI scale towards obesity, cutting out harmful fast food and severely cutting your calories will definitely let you drop pounds.

However, losing such a large amount of weight so quickly usually has a habit of creeping back on even quicker. When you actually work hard to achieve long-term results through a steady, healthy diet with exercise, you’re going to keep the weight off longer and it won’t be just water weight.

5. You’re Losing More Than Just Water Weight

water glass weight lossYo-yo dieters are often faced with the exciting feeling of losing lots of weight in a very short amount of time. Psychologically, this motivates people and causes them to want to continue with their fad diet-of-the-moment, until reality sets in and they crave more variety in their food choices or stop their diet completely.

Then the weight slowly comes right back onto their problem areas.

So they start yet another diet, see fast results, then fall off the wagon again.

This quick drop in weight is commonly referred to as losing water weight.

What is water weight exactly?

Ever notice how your fingers and toes swell and bloat when you eat a high sodium meal or stay inactive for awhile? If you weigh yourself you’ll see as many as five pounds added to the scale in just one day! That’s water weight.

Katherine Zeratsky, a specialty nutritionist and dietician, told CNN that our kidneys “decide whether to hold on to water. If you’ve had too much salt the night before, then your kidneys will hold on to more water to dilute or correct that salty imbalance…then they flush it all out”.

Your kidneys will also hold onto water if you’re dehydrated, so it can try to naturally restore your body’s salt balance on its own.

Zeratsky explains that this extra water is stored in tissues or blood vessels all over your body and tends to show up in your extremities like your swollen fingers, toes, and lower legs.

Now supporters of the 3 day diet say that you’re not losing water weight, but actual fat instead. However, there’s no clinical evidence to suggest this statement is accurate at all.

I’m really not surprised that users lose water weight on the 3 day diet; they’re supposed to drink caffeinated coffee or tea, and as we know, caffeine is a diuretic. These beverages will not rehydrate the body, but they will drain all the water it’s saving, hence a drop in weight on the scale.

Water weight drops fast, but that weight does not drop from fat. Water weight is also the easiest weight to put back on very quickly, especially if you’re not exercising.

6. The 3 Day Diet Will Speed Up Your Metabolism

strength trainingAs if this diet didn’t have enough hooks to try and grab you, it proudly exclaims that you can speed up your metabolism and lose 10 pounds a week without any form of exercise whatsoever.

This one is almost laughable to me.

Not only does this statement not have any scientific evidence to back it up, but it’s so absolutely contrary to everything we know about our metabolism.

There are only a handful of ways to speed up your metabolism and make it burn calories more efficiently…and the 3 day diet doesn’t follow any of them.

To speed up your metabolism, Health says to:

  • Kick up your interval training workouts to make your cell powerhouses, the mitochondria, work harder to burn energy.
  • Eat more omega-3s to balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.
  • Make some muscle with strength training.
  • Drink green tea for the catechins that may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion.
  • Enjoy several small meals a day instead of three big ones.
  • Don’t cut back calories too much to prevent entering starvation mode.

As you can see, since the 3 day diet doesn’t incorporate exercise into its regime, there’s no way you can increase strength or make more muscles to help burn calories.

Plus, since the 3 day diet is so low in healthy fat and forbids any added fats, even healthy fats, there’s no way to up your omega-3 count.

So how exactly does the 3 day diet speed up your metabolism when it clearly violates all the ways we know how to do this?

The answer: it doesn’t.

7. The 3 Day Diet is NOT a Fad Diet

fad diets words speltAccording to About Health, there are a few simple ways you can spot a fad diet:

  • Ruling out of entire food groups
  • “Unlimited” consumption of anything high in fat, sugar, or cholesterol
  • Promotion of increased caffeine intake
  • Lack of variety or extremely stringent rules
  • Certain foods or food combinations said to “burn” fat
  • Promising that certain foods increase your metabolism

So is the 3 day diet a fad diet? Let’s see:

It rules out the healthy fats food group and severely lacks a variety of other types of food due to the stringent rules it sets.

It claims to increase your metabolism, though offers no way to do this, nor evidence to prove that their method works. And it promotes an increase in caffeine by making sure you drink a caffeinated beverage every day.

Fad diets don’t tend to stay around, and I can’t imagine anyone living healthfully or happily on this diet. When I see diet plans like this I’m always reminded of the advice Michael Dansinger, MD, reiterates from the Academy of Nutrition and Dietetics: “First, if a diet sounds too good to be true, it probably is. Second, if you can’t see yourself following the diet for the rest of your life, it’s not for you”.

Yeah, I’d completely say that the 3 day diet is a fad diet, without question, and that’s no myth.

What You Should Do Instead

eating breakfastI’ve shared a bunch of quick, healthy recipes with you guys thanks to this site, all of which are more delicious than hot dogs and crackers I might add, so if you really want to eat clean for three days, let’s do it together.

Try out some of my quick breakfast ideas to save you some time in the morning, or these 16 easy, healthy meals I make for lunch and dinner.

Download your 3 Day Meal Plan – It will help you get a lean body, just by eating the right foods.

If you ever need to lose a few pounds quickly, skip the questionable diet and add my amazing fat melting drink to your routine; it’s all natural and you can make it in two minutes flat. Don’t go for fads, go for something you can stick to long term because it means you will end up with true results from the efforts you put in.

Which myth about the 3 day diet were you shocked about most?

Share this Story

Related Posts

75 Comments

  1. Michael

    July 27, 2015 at 12:23 am

    Hi,
    I’d just like to say, how refreshing
    for some common sense advice on dieting.
    Less calories and more exercise is the
    key to losing weight.
    You can lose weight eating junk food or
    healthy food so long as you consume fewer
    calories than you burn.
    Obviously the healthy food option is the
    recommendation but there are no magic
    remedies.
    Regards,
    Michael

    Reply

    • Mike Kamo

      July 27, 2015 at 11:06 am

      Michael, it’s all about moderation and balance — sounds like you are on the right track.

      Reply

  2. aryan

    October 29, 2015 at 12:54 pm

    Mike, I have to ask you for a permission? Can I share the 3-day diet menu of breakfast lunch and dinner on my blog with my readers? because :p It is harder to make new diet menu. so asking for permission. Let me know.

    Reply

    • Mike Kamo

      October 30, 2015 at 9:25 am

      Aryan, sure thing — just make sure there are no duplicate content issues 😉

      Reply

  3. Linda

    October 30, 2015 at 9:35 am

    I have done this diet three times in the past year. Each time I have lost 8 – 9 pounds in the three days. I’m sure that it is not healthy, but I have to admit it does work. You also have to consider people’s age. I normally work out daily, I play basketball, I do a lightweight program, I power walk and ride the stationary bicycle. Basically an hour a day. On a pretty large frame girl, and just can’t seem to get the results I want. I’m guessing it’s because I’m already 54 years old. How long do we have to do this for to get the body we are happy with?

    Reply

    • Mike Kamo

      October 31, 2015 at 4:28 pm

      Linda, it’s an everyday constant thing. I think you are on the right track — just make sure you do everything in moderation. It’s how we feel inside that counts most as well 😉

      Reply

  4. Sydney Videographer

    November 13, 2015 at 5:49 pm

    Good article. I definitely appreciate this site. Continue the good
    work!

    Reply

    • Mike Kamo

      November 14, 2015 at 7:08 am

      Glad to help — if you need anything else please let me know!

      Reply

  5. Jake Bailey

    November 28, 2015 at 7:50 pm

    You give false information in regards to calories on military diet.
    Day 1 – 1500 calories
    Day 2 – 1400 calories
    Day 3 – 1200 calories
    This diet is very simple to follow and meals are cheap, I have lost 15kgs in 3 months.
    Highly recommended

    Reply

    • Mike Kamo

      November 29, 2015 at 9:19 am

      Jake, I am always willing to learn new things. If you have any other data or facts would love to hear them 🙂

      Reply

    • Christina

      March 7, 2016 at 11:47 am

      It’s 1400,1200,1100

      Reply

      • Mike Kamo

        May 15, 2016 at 12:17 pm

        Thanks Christina, I’ll check it out.

        Reply

    • Theresa Grogan

      May 9, 2016 at 9:54 am

      What do I do after three days… Do i Start over

      Reply

      • Mike Kamo

        May 15, 2016 at 12:40 pm

        Hey, Theresa! After 3 days, start eating your normal diet for 3-4 days and then you can repeat the cycle.

        Reply

  6. Steve

    December 8, 2015 at 2:50 pm

    It’s difficult where to stand with this diet. I’d been reading about it for a few weeks and there’s basically 50% for and 50% against. I’ve spent a lot of time convincing myself that this isn’t a good idea but decided to give it a try anyway. I think people fail to realize that is isn’t a be all end all to weight loss. Instead, I’m using this as a means of a kick in the pants to get back to working out regularly and making smarter meal choices. I think you use this diet more so for motivation. A lot of people workout and don’t lose weight but at the same time don’t understand that weight loss comes more so from what you eat instead of time spent in the gym. So if you’re working out and not seeing any progress, try this to see some weight loss to keep you going.

    Reply

    • Mike Kamo

      December 9, 2015 at 8:25 am

      Steve, great points. While exercise supplements weight loss your diet is what is most important. Eating right is the best way to stay fit 🙂

      Reply

  7. Joe

    January 8, 2016 at 8:56 am

    Whatever anyone thinks is fine. Personally I’ve lost 49 lbs as of today. So everyone whining about it not working are either stupid or make money off people by other diet methods. Furthermore I’m constantly reading about how the 3 day diet is unhealthy but never does anyone describe WHY. I know one thing for sure, losing 49 of 65 extra pounds is healthier than not.

    Reply

    • Mike Kamo

      January 10, 2016 at 2:34 pm

      Joe, that’s great to hear — I think it’s important to note that everyone goes at their own pace and to be mindful of that.

      Reply

    • Mia Melone

      January 15, 2016 at 3:44 am

      I couldn’t agree more on this Joe! Many people says that 3 day diet is unhealthy but noone tells me why is that. What are the main reasons? This guide is good also: http://healthyfitnatural.com/3-day-military-diet/ I must admit, I have also used this diet a couple of times and lost pounds so I am happy and healthier than I was before.

      Reply

      • Mike Kamo

        May 15, 2016 at 12:46 pm

        Thanks Mia, I respect your views. Keep reading..

        Reply

    • Jonathan

      January 15, 2016 at 11:19 pm

      Hey Joe hope to hear from you iv bin on this diet for almost 2 weeks I’m 21 400+ pounds can’t say really cause I don’t know no weight machines go up that high so I’m stuck saying that but I am working out doing 1 hour on the treadmill with high incline an 2.5speed an I don’t eat the full calories on the off days not because I’m starving my self but just cause I’m not hungry is there more I should do beside the treadmill love to hear back from you an congrats on the weight lose my mother in law lost 200 pounds on this diet

      Reply

      • Joe

        January 19, 2016 at 2:40 pm

        Jonathan please understand that although it’s working for me I’m by no means an authority of any kind. All I can tell you is along with the diet you obviously need to be smarter than you/we have been in the past on the 4 days off the diet. What I did was actually check online and count the calories as much as I could for the 4 days off and try to stay between 2000-2500 on those days. Don’t be discouraged with the weight gain every time you start the 3 days as that’s mostly water you gained on the 4 days off. Once I settled into a rhythm I was losing a pound a week. I’d gain 5 pounds or so of water during my 4 days off but I keep losing 1lbs stealy. So remember you have to eat about 3500 extra calories to gain a real pound. That pretty hard for most people to do over 4 days. Then you start the 3 days and you lose. Lastly you have one up on me as youre working out. I had surgery ane couldnt. I plan to start in a week or 2 so good luck. The diet works. If you must cheat at all then 1 or 2 rice cakes. The plain 20 calorie ones or cellery. You can do it. My weakness was sweets. Stay away from yours. Good luck.

        Reply

        • Mike Kamo

          January 19, 2016 at 6:00 pm

          Joe, great advice and thanks for sharing — Much appreciated.

          Reply

    • Denise

      July 17, 2016 at 7:41 pm

      Yes!! I think the same thing! Good for you!

      Reply

  8. Mariah

    February 1, 2016 at 12:28 am

    My husband and I have been doing this diet after I tried it out a few months ago and on two cycles losing 21 lbs .as of today we have done 4 cycles losing a total of 68lbs that’s a lot ! We don’t feel sluggish or weak. The calorie intake is much more then 800-1000 more closer to 1200-1800 and we don’t eat hot dogs we replace with fresh boiled chicken . There are alternatives .and the ice cream we just get low sugar or stevia sweetened. Also on our off days we work out and dropped added sugars to our food/drinks . I would have to say this is an amazing diet . That is more motivating then anything . We plan on one more cycle and then just sticking to a healthy eating plan and exercise . I have heard too many negative things about this . Most of the tike it’s by people that have not tried it, understand it fully, or just didn’t follow the step and are mad they didn’t get the results.

    Good luck everyone..

    Reply

    • Mike Kamo

      February 1, 2016 at 10:25 am

      Mariah, thanks for sharing your story — I am sure it will motivate people along the way. Best of luck!

      Reply

  9. billy

    February 2, 2016 at 6:50 am

    i was wondering when following the 3 day diet for a month i should eat around 1500 calories in the 4 days break or what ? how do i follow it for 1 or 2 months ??

    Reply

    • Mike Kamo

      February 2, 2016 at 9:35 am

      Billy, just moderate and make sure you are eating a balanced diet.

      Reply

    • Joe

      February 10, 2016 at 2:21 pm

      On the 4 days off just try to keep it around 2000 calories if you’re a male. The way I do my cycle is I get my meals ready on Sunday Monday to Wednesday I’m on the 3 day diet. Thursday to Sunday I’m on the regular diet trying to stay around 2000 a day but if I go over I don’t panic as the 3 days is coming up. Every Monday I start the 3 days all over again and so continues the cycles. Now when I say eat normal on your 4 days off I don’t mean eat at MacDonald’s and Dairy Queen. You can forget about losing weight if you like to eat out a lot like a lot of people I know. Just too many calories and sodium in fast food places.

      Reply

  10. Lorna

    February 14, 2016 at 12:13 am

    I’ve just started on the 3 day diet. I’m 65 kgs and would love to lose just 10kgs to get to my ideal weight. Can I detox at the same time? And does it have to be toast or plain bread?

    Reply

    • Mike Kamo

      February 15, 2016 at 10:07 am

      Lorna, I would consult a dietician or someone with more insight into your health before doing anything dramatic.

      Reply

  11. Janet

    February 22, 2016 at 10:26 am

    I just finished my third round of the 3 day diet. The first week, I lost 7 pounds (and gained 2 back before the 2nd week). The second week, I lost 5 pounds. I finished the third week yesterday and I lost 4 pounds. So, I’m down 14 pounds over a period of three weeks. I would have loved to have lost 10 pounds each round but apparently my body just didn’t like that idea. That’s okay though, I’ll take it! I think if I’d remember to drink more water, I might lose a little more each time but it’s just not something I think about while sitting at my desk. I’ll continue to do this diet until I reach my 30 pound weight loss goal. After that, I’ll just do the diet for a week or two if I start gaining the weight back.

    One of the things that I like the best about this diet is that I don’t have to figure out what and when I can eat. I like all the foods so I don’t make any substitutions and I don’t cheat because I know I only have to follow it exactly for a few days. I will have to say that this diet isn’t only helping me lose the extra weight I’ve been carrying around for the past 10 years, it’s actually making me more aware of how many times I snack mindlessly. I feel like I’m retraining my brain to recognize when I’m eating out of boredom or stress eating. On the four days that I’m not following the diet, I am much more aware of what I’m munching on and make healthier selections due to the mindfulness. I did read in the comments somewhere that someone subbed boiled chicken for the hot dogs. I may try that on the next round. I like hot dogs but I tend to retain water and the sodium content is just too high. A nurse once told me that the hospital where she works referred to hot dogs as “tubes of death”. Not an appealing nickname at all!

    Reply

    • Nabil

      February 22, 2016 at 12:27 pm

      I feel so positive reading this .. I hope it will work with me .. I aim to loose 10 kgs.. I just love food and biscuits ..

      Reply

    • Mike Kamo

      February 24, 2016 at 9:50 am

      Janet, thanks for sharing and outlining your journey — I am sure it will help others on the same path. Looking forward to hearing more from you.

      Reply

      • mahlet

        September 13, 2016 at 1:58 pm

        Hey guys this is so motivating cause i am on my 1st day and I was scarred cause ofthe bad and scarry things ppl say about this diet but know thanks to you guys I am so confident it is going to workout. Thank you!!!!!!! And just so you know i am from ethiopia/africa

        Reply

        • Mike Kamo

          September 14, 2016 at 8:33 am

          Mahlet, thanks for sharing your experience. Wish you good luck in your journey. Cheers!

          Reply

  12. Nabil

    February 22, 2016 at 12:25 pm

    I just started the diet .. Am looking forward to see the results because what you said guys is really encouraging

    Reply

    • Mike Kamo

      February 24, 2016 at 9:49 am

      Glad to help — Keep me posted on progress 🙂

      Reply

  13. Patricia Russi

    April 7, 2016 at 11:51 am

    I am currently doing the Military diet. I have read it thoroughly. As with anything, read the fine print people and then you will know. This diet does not say there are no cheat days it says be smart on the “off” days and eat a low calorie diet. You don’t have to eat ice cream, I don’t. I have a low fat yogurt as well. Some of the substitutions are better for you. The ice cream is so you don’t feel deprived and it doesn’t suggest in any way that you should have ice cream every day. However, if you watch what you eat on your off day you can have a “treat.” Honestly, sometimes a healthy treat (i.e. frozen yogurt, a smoothie) are more satisfying. Also, this is a kick start for your metabolism. You do NOT have to eat the combinations they suggest, they are a suggestion. For example, the larger meals can be spread out and some things can be a snack, such as the apple or banana. You can even switch it up, as I did. I don’t care for cottage cheese so I had the equivalent of calories of hummus instead and ate my carrots with the hummus as a snack. Make healthy choices. I would also like to say, for me, I try not to use the word diet. I feel if people go into a weight loss program or healthy eating program the term dieting can make you feel like you are going to be deprived. Bottom line is if you want to lose weight and you want to be healthy you have to make a change in your eating habits. Make the decision to stop eating things that do not benefit you and if you want to have something like cake find a healthy version or make your own healthy version. The more you create for yourself I find the less hungry you are, the less deprived you feel. If you have a favorite food that may not be the healthiest thing, treat yourself every so often and don’t feel guilty about it. It’s important to remember this is a lifestyle change. Variety is out there and it really is easier than you think. The kick start of the Military diet might be the boost you need to get you moving. Read up as much as you can on healthy eating so you can see how much you really have available to you. You won’t starve. You won’t feel deprived I promise but you are human so you WILL have cravings just control them. Don’t indulge in a pint of ice cream. You can enjoy a scoop if you add some fresh fruit, nuts, even some antioxidant rich chocolate and some fresh whipped cream if you really want. I hope my post is helpful. Enjoy and healthy eating everyone.

    Reply

    • Mike Kamo

      May 15, 2016 at 12:57 pm

      Good thoughts, Patricia. Keep visiting.

      Reply

  14. Nick

    May 15, 2016 at 6:11 am

    Just tried it. Worked as advertised in that I, a fairly healthy person who works out hard almost every day, lost 7.5 lbs. It was definitely cool to see the scale drop that much.

    That being said, I largely agree with the article. I would not expect most of the loss to stick — I’ll be pleasantly surprised if even half does after a return to normal healthy eating, including an off day (e.g, Pad Thai and a couple beers for dinner).

    I too doubt this diet speeds up your metabolism or there is anything unique about the foods. It is just a cripplingly low calorie diet, which was the main problem for me: The calorie count is so low I couldn’t concentrate on anything meaningfully and lacked motivation. So over the three days you aren’t doing much but not eating.

    I would not do it again. I would, however, on occasion do a day where I sub the meal calorie counts with lean protein to keep myself on track after an indulgent two days etc.

    Reply

    • Mike Kamo

      May 16, 2016 at 6:27 am

      Hey Nick, Good to hear your thoughts. Our mission is to aware people for a healthy diet and lifestyle.

      Reply

  15. Melissa

    May 29, 2016 at 10:55 am

    Its wrong about calories, you go into famin mode at 1200 long term. you’ll gain weight if you stay in that range for too long, you’ll also feel like shit. Because you’re slowly dying. Women need a min of 2000 when sedate and 2500 for highly active women.

    Reply

    • Mike Kamo

      May 30, 2016 at 12:48 pm

      Melissa, thanks for sharing this info. Keep visiting for more updates.

      Reply

  16. Aneta

    May 31, 2016 at 7:43 pm

    I have lost 9 pounds my first week, then I pigged out over the weekend (it was a memorial day weekend and we had a family feast)and gained 2 pounds back. Now I’m on my second week of military diet. I feel great and I can even work out. Last week during my first 3 days I felt constantly hungry and grouchy, but this week I’m not hungry at all and I even feel I eat too much. I realized how much my stomach shrunk, it must had been huge before. The amount of food that satisfies me now would never satisfy me before. I love this diet! It does work.

    Reply

    • Mike Kamo

      May 31, 2016 at 11:42 pm

      Aneta, thanks for sharing your experience. Keep reading for more information.

      Reply

  17. Sahantha

    June 15, 2016 at 10:51 am

    I’ve personally followed this 3 day diet and have lost 7 pounds in my first attempt. So, decided to practice it every month to be in good shape. It really works 🙂

    Reply

    • Mike Kamo

      June 15, 2016 at 12:27 pm

      Sahantha, thanks for sharing your experience. Wish you good luck!

      Reply

  18. Negin

    June 17, 2016 at 1:11 am

    I have been on military diet for 3 days and have not lost any weight . Why?

    Reply

    • Mike Kamo

      June 17, 2016 at 8:01 am

      NEGIN, I’m not sure of losing weight on military diet. Losing weight is more about how much you eat not necessarily what you eat.

      Reply

  19. Marry Kate

    June 20, 2016 at 6:16 pm

    Thanks for sharing your experience.

    Reply

    • Mike Kamo

      June 21, 2016 at 5:53 am

      Thanks for visiting. Keep reading!

      Reply

  20. Mary Kim

    June 24, 2016 at 6:24 am

    Thanks for your guides. I like your site.

    Reply

    • Mike Kamo

      June 24, 2016 at 8:35 am

      Mary, glad you found this article helpful. Keep reading for more updates.

      Reply

  21. Tammy

    August 4, 2016 at 9:49 am

    I just finished my 3 day diet and lost 9 pounds. It is by far the easiest diet I have done. I think just saying 3 days for a diet is so much easier then 7. Although you still need to eat healthy for the 4 off days. Im going to still use the 3 day diet plan for breakfast and lunch, then eat what I want for supper on days 4 and 5. Then go back on the 3 day diet plan. I will continue this for a while. Give this diet a try, its only 3 days and what do you have to lose trying it anyways, just weight right.

    Reply

    • Mike Kamo

      August 8, 2016 at 2:06 am

      TAMMY, thanks for sharing your experience. I appreciate it!

      Reply

  22. Jamie M Allen

    August 5, 2016 at 6:04 am

    I am on day 3 of the military diet. I only lost 3lbs! I started out at 210. Now 207. I am a52 year old female. 5.8 tall. Me and my gf did it together. She also only lost 3 pounds and she is way more active than I am she has a job that keeps her constantly walking. we followed the diet to a T. and didn’t cheat

    Reply

    • Mike Kamo

      August 6, 2016 at 2:55 am

      Thanks Jamie for sharing your personal experience,
      starting a certain diet plan without having any physiological activity makes no sense. You just need to get involved in physical activities (related to your age).

      Reply

  23. reenz

    August 8, 2016 at 6:16 am

    You’ve said some utter bullshit here like most Mr. Know-it-alls, Let me tell you might have done some “research” but SAD that you still dont have many a facts about the military diet correct! Youre opposing it JUST for the sake of it when loads of dietitians and nutritionists HAVE accounted it for being a much more healthier way to lose weight than those REAL “fad diets”

    The thing I want to laugh at most is the thing YOU were laughing most at.
    Everyone knows how important it is to exercise… and exactly so does the military diet recommend. For proper results, they urge you to exercise, and if work schedule doesnt permit more, walk for atleast half an hour a day.

    They encourage the use of caffiene (ON SPECIFIC DAYS) because 1) some people cant live without it. 2) caffeine is good for metabolism.
    Not just that, it encourages the consumption of herbal/green tea… again, increases metabolism. The use of fat-cutting food items like grape fruit & lemon. This is a perfectly healthy diet, they give you 4 days off for the body to rest. so it doesnt seem stressed. &so you can eat what you want, YET CONTROLLING CALORIES!

    Reply

    • Mike Kamo

      August 10, 2016 at 12:08 pm

      REENZ, thanks for sharing your opinion. I really appreciate it. Keep visiting!

      Reply

  24. Hols

    August 11, 2016 at 9:49 am

    I have read so much about this diet. Good and bad. So I’m on the fence right now but willing to give it a try so I can speak from experience if need be. Will post later and let you know how I got on! Thanks for all the info-useful reading ?

    Reply

    • Mike Kamo

      August 14, 2016 at 4:30 am

      HOLS, thanks for posting here.
      Looking forward to hear your experience soon. Good luck!

      Reply

  25. Maria Smith

    August 25, 2016 at 9:12 pm

    I’m not really fond of going on diets but I did try this 3 day diet because I was looking for a quick way to lose 8 pounds for an upcoming family wedding. I took a long look at the meal plans and I decided that these looked easy and filling enough. I did a few substitutions since I’m not particularly fond of canned tuna because of the high mercury levels. Instead, I opted for some boiled fish (still 1/2 cup). Didn’t eat the hotdogs, too since I’m not too fond of them.
    Like all diets, the first day was tough! Because of the few calories, I was a bit hungry and irritable. What I did was to drink some water and black coffee. I also didn’t stop moving about – did some easy walking to help my metabolism, too.
    Total pounds lost after 3 days was 7 pounds! Not bad. But my sister who also went on this diet merely lost 5 pounds.
    Being the skeptic that I am, I also scouted around to see what others are saying about this diet. Hope this helps! http://3daysmilitarydiet.com/blog/3-day-army-diet.html

    Reply

    • Mike Kamo

      August 28, 2016 at 8:36 am

      MARIA, thanks for sharing your experience. As I have said earlier that there’s no “one size fits all” weight loss plan for everyone. It involves emotional, physical, and energetic principals that influence the outcome.

      Reply

  26. Julie

    August 28, 2016 at 9:03 pm

    I just finished the first 3 days. I lost 6.5 lbs no formal exercise but have been busy moving so I was active. I really liked the way it made me get a grip on unnecessary snacking and the food suggested is easy to buy and quick to prepare and eat. on off days I’m sticking to similar healthy foods just a few extra calories. I will for sure continue as long as it’s working because it’s very easy. usually when eating healthy and exercising it takes me 3 weeks to lose 6 pounds and that’s with around the same amount of calories as the military diet so not sure WHY I lost 6.5 pounds in 3 days. But I’m happy ?

    Reply

    • Mike Kamo

      August 30, 2016 at 11:58 pm

      JULIE, thanks for sharing your experience. Good luck in your journey.

      Reply

  27. Alexander

    September 9, 2016 at 7:56 am

    I just finished my first week, and I lost 7.6 lbs. There is a small caveat to these results because I have also been fasting 12 hours a day as well. I would eat my first meal at 8AM in the morning, and my last Meal must be finished by 7PM. No meals or snacks btwn 7PM and 8AM the next morning.

    I am not only surprise by the results, but I actually enjoyed being on this diet despite not putting any sugar or salt on my foods. (I did add a pinch of Garlic Salt to my Broccoli, but nothing else.

    I plan on eating lean meats and veggies for my 4 off days, and then try this for a second (and possibly 3rd) week to see what happens. I do love carbs, so I plan on allowing 2 cheat days a month, but if I don’t have any urges or cravings for it, I will not indulge for the sake of it.

    Here are a few tips I used to make this diet more enjoyable..

    DAY ONE Lunch – I put the Tuna on Wheat bread and eat it like an open sandwich.
    DAY TWO Breakfast – I divided my slice of Cheddar enough to put some onto all of the saltine crackers.
    DAY TWO Dinner – I added a dash of Garlic Salt to my Broccoli ( It was only a single pinch but it made a world of difference)
    DAY ONE, TWO and THREE Dinners- I mashed my 1/2 of banana into my vanilla Ice cream. YUM!

    I hope everyone here achieves their goals, but in the process also be smart and realistic about it.

    Reply

    • Mike Kamo

      September 9, 2016 at 10:04 am

      Alexander, thanks for sharing your experience. Eat healthy, live healthy.

      Reply

  28. daniel

    September 29, 2016 at 8:26 pm

    Health is wealth and to remain healthy in my opinion weight loss coffee drinks are best option… http://livingslimnow.com/

    Reply

    • Mike Kamo

      September 30, 2016 at 2:53 am

      DANIEL, thanks for sharing your views. Cheers!

      Reply

  29. Denise

    October 25, 2016 at 8:02 pm

    Hi I must say when my coworker told me about the Military Diet I was very much so excited and nervous at the same time excited for the results nervous thinking I was going to starve and have all types of headaches etc.well I gave it a shot from Day one to Day three ? I have to say I’m so happy. I did it with Prayer and Motivation I got through it dropping 6 pounds I must add My water intake has to get better I’m going back on in a few days I’m extra excited P.S I didn’t have any Headaches at all and to top it off I was full from each meal I highly recommend the Military Diet thanks to my coworker

    Reply

    • Mike Kamo

      October 26, 2016 at 4:47 am

      DENISE, thanks for sharing your experience. Wish you good luck!

      Reply

  30. Alena

    December 6, 2016 at 6:04 pm

    Your information is incorrect. The military diet is confusing at first because you think that you’re only supposed to eat a specific amount of certain foods. If you follow the calories per meal that the diet suggests, which it does have if you actually look on the website, you’ll quickly see that it’s alot more food that is described in the diet.

    Reply

    • Mike Kamo

      December 8, 2016 at 5:27 am

      Alena, thanks for sharing your opinion. Keep reading and posting here.

      Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

About Mike Kamo



Hi, I’m Mike. One of my biggest passions in life is nutrition and after being certified, I wanted to create a site where I could help readers live a healthy and nutritious life. I believe we control our destiny and we can choose to live a long and healthy life by eating right and treating our bodies with respect.

Let me show you how our simple and efficient online fitness coaching has made it easy for thousands of women to lose weight, and how you can too!


Online Fitness Coaching

Get Your 3 Day Meal Plan (FREE)

Make your body lean just by eating right foods.