Army Diet Review: Does The 3 Day Diet Menu Work For Weight Loss? [UPDATED]

army diet

The army diet is specifically a weight loss diet plan intended for people who want to lose weight quickly. This diet plan referred to as the 3-day diet menu is said to help strict users to lose up to 10 pounds within a week.

How does losing 10 pounds in 3 days or shedding 30 pounds in just 1 calendar month sound to your hear…great right?

This is the #1 reason many dieters are falling in love with the military diet menu because It leaves room for losing weight very quickly – in just 3 days!

does the military diet weight loss really work as claimed?…

Without mincing word, the reviews have made the military diet one of the most popular diet plan around today getting as much review as the paleo diet and Atkins diet.

Truthfully, who wouldn’t love the idea to lose 10 pounds in 7 days? I believe we all do.

Despite the claim, doesn’t losing that much weight so fast sound irresistible to you?

But the question on the lips of many diet watchers is, is the army diet menu safe to use?

To get an answer as to the safe use of this diet plan, I made some deep research on this subject so others can get better informed about the use of military diet weight loss.

What Is The Military Diet?

army diet

There are different forms of the military diet plan floating all around the internet, that are passed from one person to another;and there are different names that people call this diet plan…some include:

  • Fax diet
  • Army diet
  • Navy diet
  • Cleveland Clinic Diet
  • AHA Diet
  • The Military diet
  • 3-day Military diet

They declare the authenticity to lose 10 pounds in 1 week. 

How Does The Army Diet Menu Work?

The diet plan is a 3 day low-calorie meal followed by another 4-day meal restriction plan

Now before we delve into what the military diet plan is, it’s proper to get to know how the diet plan got invented.

 How Did The 3 Day Army Diet Plan Come About?

The fact is that the diet plan cannot be traced to anyone or to a particular origin. to some, the diet plan goes way back to the 80’s where the fax machine was used to send the diet plan to each other, (i believe that where the name Fax Diet came about)

Then offices were overwhelmed with fax messages about a new “magical diet” that can help anyone interested in shedding weight to lose 10 pounds in just 3 days.

To others, it’s a diet that has been widely used by some military personnel in need of a quick fix to their weight gain problem before actually attending their bi-annual fitness check up to test their fitness stamina.

Failing this physical assessment test 4 times in a 4 year period can result to a premature discharge from the military. This to some was the reason the military diet plan was invented as a quick weight loss trick to drop some extra pounds before going for the assessment test.

But this diet plan is by no means the recommended, endorsed or set as the official diet standard in the military. its just one of the weight loss tricks… nothing more, says a reporter for a diet magazine in the UK

Many others still have the belief that the three day military diet plan was as a result of medical discovery by one medical labs somewhere someplace. However, no medical institution has come forward to claim responsibility or to recommend such diet plan

What’s more interesting is that the 3 day military diet menu is named after some renowned medical labs in town such as the Cleveland Clinic, Mayo Clinic, American Heart Foundation, British Heart Foundation,

Surprisingly none of these medical institutions has associated itself to this 3 day diet program.

in fact what these institutions did was to come out and deny any claim of involvement either in research or the authenticity of the claims of the origin of the diet.

So The Question Is, Does The Military Diet Work?

if for any reason these medical labs didn’t want to associate themselves with this diet, what could be the reason?

Probably you might be thinking that this diet does not work or must probably be unsafe for users

Well, for some reasons best known they might be keeping a safe distance so as not to be blamed for any ‘military diet side effect’ when used… or what else could be adduced for their distance?

The most common form of this 3 days military diet program floating around the internet especially the social media involves eating a large quantity of tuna and various different vegetables and fruits during the day and ice cream at night for 3 days.

Looking critically at the diet plan it looks exactly like the 3-day diet program sold on Although it is still very unclear if they are the developer of the diet as there is no official claim of responsibility.

One of the diet programs involves taking water for the first day and some fruits, vegetables, and fruit juice on the second day.

while the third-day meal is just the vegetable and vegetable juice

If you are thinking of adding a little snack to balance off… well, there is no snacking of any kind, not even the healthy snacks, all kinds of snack is tagged “prohibited”

Below is a list of the 3 day diet plan (breakfast, lunch, and dinner) circulating around the social media


  • Black tea or coffee (1 cup)

  • 1/2 grapefruit

  • 1 slice of toast & 1 tbsp peanut butter

  • 1/2 cup of tuna

  • 1 slice of toast

  • 1 cup of coffee or tea

  • 3 oz. of any meat

  • 1 cup of green beans

  • 1/2 banana

  • 1 small apple

  • 1 cup of vanilla ice-cream


  • 1 egg

  • 1 slice of toast

  • 1/2 banana

  • 1 cup of cottage cheese

  • 1 hard boiled egg

  • 5 saltine crackers

  • 2 hot dogs (no buns)

  • 1 cup broccoli

  • 1/2 cup carrots

  • 1/2 banana

  • 1/2 cup vanilla ice cream


  • 5 saltine crackers

  • 1 slice cheddar cheese

  • 1 small apple

  • 1 egg (cooked your way)

  • 1 slice of toast

  • 1 cup of tuna

  • 1/2 banana

  • 1 cup of vanilla ice cream

According to this Diet menu plan your meal concentration will be healthy lean proteins like tuna and eggs mixed with healthy carbs such as fresh fruits like bananas and grapefruits and a whole grain toast.

But there is more…

This military diet menu also includes some unhealthy diets like eating hot dogs for dinner and vanilla ice cream for dessert.

wouldn’t you agree with me that this is a very uncommon diet foods that help you lose weight fast… i mean in 3 days!

Let’s a look at the meal planning behind the Three Day Diet to get a better understand of the foods that are included.

Here’s a simple meal plan of the 3-day diet:

Take a look!

3 day diet

That was day 1 of the 3 day diet. Now let see what’s in day 2.

3 day army diet
3 Day diet menu

Although there are other versions of the military diet menu that allows for even more alternatives

Some substituted the orange to a grapefruit, the tuna was replaced with the cottage cheese and many other veg substitution.

Whichever version you chose to follow, the fact is they all promise the same claim of fast weight loss

You can supposedly resume your normal diets after the three-day program,

many sites offers eating tips but none really offers a comprehensive guide as to how to eat on their off days after which they can resume their military diet cycle over again

The 3 Day Military Diet vs. Healthy Weight Loss

Now let’s make a comparison of the 3day military diet with the standard and recommended weight loss plan

As its well known, a healthy weight loss diet is achieved at a moderate pace by eating balanced and healthy foods complemented by regular exercises.

According to the Center of Disease Prevention, losing just 1 or 2 pounds a week is considered to be a norm and the right way

The military diet by far exceed the healthy weight loss of 1 to 2 pounds a week by losing 10 pounds in mere 3 day period

That is equivalent to losing 4-5 kg in 3 days if measured by dieters outside the US; the equation looks like this

Healthy weight loss
cutting from 500 – 1,000/day = lose 1-2 pounds/week

which can be translated to:
10 pounds in 3 days = reducing calorie intake by more than 5,000/day

The above equation looks so impossible except you are able to consume over 6,000 to 7,000 calories a day! (ie eating like 2 extra large pizza pie) on a regular basis

Losing water weight vs. losing body fat

army workout

Do you know that the extreme 10 pounds loss in 3 days might likely come from the loss of water weight?

Scientists say as a requirement to lose 1 – 2 pounds of body weight a week there must be a reduction of calories of about 500 – 1,000 a day

Going on low carb diets triggers the loss of glycogen and the water stored in it, considering 2 cups of water weigh 1 pound, therefore losing fluids fast can result in weighing much less on if put on the scale, says Collin Powell  MPH, RD on CBC late night show “Calorie Family”

With that said, i dug around for more information and here’s what I found (see below) you will be shocked!

First, let’s see what the 3 Day military diet menu is all about.

Will The Diet Help You Lose Weight?

army diet

It can, but not in the best way.

As explained earlier there is no scientific evidence to show that the three-day diet is effective. Also, the calories that adults are advice to take on a daily basis is far more than the 500 – 1,000 consumed on this diet.

According to WebMD calorie reduction in the case of army diet may lead to weight loss but also can result in loss of muscle mass and a slower metabolism. also, it can cause a higher body fat which invariably leads to type 2 diabetes

Although this type of diet plan is not meant to last for long but initial weight loss might be experienced

The only diet known to offer real permanent solution is the one you can stick to for a long time.

According to Eric Rimm, associate professor in the departments of epidemiology and nutrition at Harvard School of Public Health, many popular diets result in a modest weight loss, reduced cholesterol, and improved insulin sensitivity with moderate compliance over several months.

In other words, if you can’t see yourself following the diet for the rest of your life, it’s not for you.

3 Day Military Diet Substitutions

 military diet substiturion

One question that has continued to gain popularity among dieters is often and always what is the best food swaps for the military diet plan?. Some dieters want to know what they can eat in place of specific food items on the original 3 day diet menu?

Just as some people today want to experiment the 3 day military diet substitutions, this substitutions for military diet might not be each person’s first choice only because it is quite restrictive with the food types its offers. But one of the most significant advantages of this diet substitutions is definitely its simple, straight-forward and easy-to-follow diet plan.

In other words, some people are often discouraged with this weight loss diet plan since It doesn’t quite meet different dietary needs and preferences. The following military diet substitutions listing for all of the foods on the Military Diet can be employed to make a gluten-free, lactose-free, vegetarian and vegan version of the military diet plan. Just swap the food that is not to your liking or which you are intolerant to, using a different food which counts precisely the same amount of military diet calories.


The recommendation would be to follow the 3-day military diet substitutions To as long as you possibly can. However, if you have to, here’s a listing of all of the foods you can use for the substitutions. A few of the meals can be swapped to allow it to be vegetarian, lactose-free, or gluten-free.

Some of the diet plans below won’t work for everyone. You can always consult nutrition labels to be sure that your diet substitutes match the carbohydrates, fat, and protein of those foods which you’re substituting. As an instance, if you want the diet to become vegan-friendly you can replace the cheddar cheese to get non-dairy cheese. A handful of almonds may work also. For emphasis sake, the 3 day military diet substitutes are not encouraged. The below listing merely is for people that absolutely can’t or won’t consume what’s on the meal plan.

What To Substitute Coffee With:

Green Tea Smoothie

Green tea Is an Excellent coffee substitute and maybe a Healthy drink entirely.

Since the 3 day military diet substitutions plan says, you can choose between coffee and green tea, provided you take it sugar- and milk-free. The critical factor about the coffee or tea in the morning is the caffeine. Green tea is an excellent replacement for this caffeinated drink.

Green Tea smoothie for losing weight contains EGCG. EGCG is the compound that’s been the main ingredient in weight loss pills and powders, but you also get it naturally (and safely) in Green Tea. You can even opt for sugar-free hot chocolate; in addition, it packs a few caffeine, even though in small amounts.

Roast cocoa beans may even work in a pinch. A sugar-free energy drink isn’t perfect, but it might also work.

What To Substitute With Grapefruit:

Baking Soda

Whether Due to the bitter taste or that it interferes with certain medications, grapefruit is a disliked fruit. But, there are not many alternatives that can replace the fantastic effects that citrus fruit provides. For instance, have you ever heard of using Baking Soda to replace grapefruit? pH amounts are either alkaline or acid. And your body is going to be one or another.

Some consider that fat flourishes in an acidic environment. Foods which make your body more alkaline will help the body’s pH balance. Grapefruit and baking soda happen to be two of those items which help your body produce more alkaline and burn fat.

There are people out there that say you can substitute an Orange to get a grapefruit. Even though the orange has more fibre than a typical grapefruit, it contains more sugar. Therefore oranges are a big no-no since they’ll only undermine your weight loss results.

Berries also don’t possess the sour aftertaste that some despise with eating grapefruits. Choosing raspberries or blackberries also keeps your carbohydrate and sugar grams in check. They are not as high as grapefruits however they may work for the 3 day military diet substitutions plan.

What To Substitute Peanut Butter With:

Nut allergies are a Few of the most common allergies in the world. However, peanut butter is also an essential part of the 3 day military diet substitutions, which means it can’t be left out. People with allergies avoid peanut butter typically. Additionally, some people just don’t enjoy the taste. If this is true, then almond butter is your way to go.

What you can do is swap it along with other alternatives like Pumpkin butter, chickpea hummus, sunflower-seed butter, soy butter, or unflavored bean dip. These are all fantastic alternatives. Two tablespoons of unsalted/unflavored sunflower seeds may work also.

What To Substitute Tuna With:

Apparently, there are many fish haters in the world. Salmon and tuna are two entirely different kinds of fish. Many folks like one or another, if not both. In case you aren’t a tuna lover, you can easily replace it with chicken or lean meats. Just be watchful not to go overboard with calories.

If you’re vegetarian, an equal weight (4 ounces) of peanuts, cottage cheese, or tofu will work as alternatives. Eliminating fish entirely from this diet is not good since fish helps you lose weight and can be a huge part of the diet. But if you have to, so be it.

What To Substitute Meat With:


The meat portion is equally important for the protein intake to get those on the 3 day military diet substitutions going. Meat can also be replaced to get a vegetarian version of the diet using lentils, beans or tofu. Tofu is a popular selection for vegetarians.

What To Substitute Eggs With:

lean ham

Eggs can be replaced for 2 slices of bacon or 4 ounces of lean ham. They aren’t suitable substitutions for your 3 Day Military Diet due to the fat mismatch. You can substitute eggs with a cup of milk, 1/4 cup of seeds and nuts, two bacon slices or one chicken wing. Peanut butter or almond butter nearly work better and may also work for the vegetarians in the group.

What To Substitute Banana With:

There isn’t a fantastic substitute for a banana. Fortunately, if you aren’t a banana fan, replace it using two kiwis, 1 cup papaya, or two apricots. You can opt for grapes, applesauce, and plums, only if you adhere to the same volume of calories.

What To Substitute Green Beans With:

Green beans are another disliked item on this diet plan. Fortunately, they can substitute with any leafy green vegetable, like lettuce or spinach. Cooked kale or Swiss chard they make a fantastic choice to the 3 day military diet substitutions too. Tomatoes can also work fine; just be sure that you don’t cross the calorie limitation. 1 cup of beans weighs approximately 150 grams. Your replacement vegetable ought to weight the same.

What To Substitute Broccoli With:

Broccoli is one of the greatest things that you can eat. You should eat this one. It doesn’t substitute nicely. Broccoli can be somewhat replaced with similar cruciferous vegetables like Brussels sprouts or cauliflower, in addition to other green veggies like spinach or asparagus. But they hardly work as alternatives.

What To Substitute Cheddar Cheese With:

cheddar Cheese

Swap cheddar cheese using a different cheese like cottage Cheese, If you’re going the vegan path, you can substitute with soy milk or soy cheese. Tofu and Cabbage also work should you need to stay off dairy. Or should you want to go dairy-free, and then choose eggs or ham.

What To Substitute Cottage Cheese With:

Cottage cheese could substitute for different dairies such as ricotta cheese or plain Greek yoghurt, eggs, or ham. Alternatively, you can pick cheddar. For those vegans, you are going to need to return to almond butter.

What To Substitute Carrots With:


Swap your carrots with parsnips, beets, squash, celery, or bell peppers.

What To Substitute Saltine crackers With:

rice cakes
rice cakes

The best substitute to saltine crackers is rice cakes; Rice Cakes for saltine crackers are good substitutions for your 3 Day Military Diet. Just be sure that you take in precisely the same amount of calories.

What To Substitute With the Hot Dog:

delli meat
delli meat

Hot dogs receive the most flack of all items on this diet. They are essential for the synergy of the foods that you eat you may not enjoy it, but deli meat, luncheon meat, or baloneys are the only substitutions.

What To Substitute With Bread:

To create the 3 day military diet substitutions gluten free, you may need to have a substitute for bread. You can consume 1/4 cup of sunflower seeds, a protein bar of comparable carbs, or 1/4 cup of greek yogurt so long as you include 1/2 teaspoon of flax seeds to get fiber. Two rice cakes or 2 small rice tortillas are an okay gluten-free substitute for bread also.

What To Substitute With Ice Cream

apple juice

For those who would like to avoid the ice cream, 1 cup fruit Yogurt or apple juice is going to do just fine.

As you can see, there’s a Huge option from 3 day military diet substitutions which can help you to enjoy the process for weight loss.

Click here to read about real stories from people who followed this diet.

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