Can You Really Lose 10 Pounds With the 3 Day Military Diet?

The name  suggests that it requires a firm regime in order to work properly. Apart from the name “Military Diet”, this diet is also known as the Mayo Clinic diet or Cleveland Clinic diet. Though both of these clinics firmly deny having anything to do with it, it has gained traction since it was first created. It seems that the whole craze for this diet came in the 1980s when it was anonymously claimed as being developed by the nutritionists from either Mayo Clinic or Cleveland Clinic.

The fact that these respectable clinics didn’t want their name associated with this diet made us wonder about how healthy it truly was on human body. Surely, losing 10 pounds in just 3 days can’t be very well for your health. Or can it be?

How does it work? Military diet?

According to the proponents of the Military diet, it will not do any harm to your body as it lasts only 72 hours. Additionally, they claim that it can actually be beneficial for your health as this diet is great for boosting the metabolism.

How it Works-

The most important thing about the military diet is that it requires a lot of willpower. The name says it all – this diet is extremely regimented! It’s also pretty restrictive, meaning that you can eat only certain types of foods. On top of that, you need to know that during those three days you may be hungry.  Military diet is not for anyone, especially not for those who find low-calorie diets hard to handle.

The Military Diet is becoming increasingly popular and its proponents are claiming that it can help you lose as much as 10 pounds. However, this is only the case with those who strictly follow the rules of it. Basically, you need to follow the carefully laid out meal plan, which consists of 3 separate meals. If you decide to go along with it, make sure you get all of the necessary foods from the 3 day military diet menu.

Foods You’ll Need for the Military Diet

Before starting with the Military Diet, check out the food list and see if you are okay with the foods found on it. Note that if you are a vegan, you can supplement the protein sources coming from meat with products like soy. These are the foods used during the 3 days of the Military diet:

  • Fruits – grapefruit, banana, apple
  • Vegetables – green beans, broccoli, carrots
  • Meat and fish – beef, pork, chicken breasts, tuna
  • Dairy – cottage cheese, cheddar cheese
  • Sweets and snacks – coffee, vanilla ice cream, saltine crackers
  • Other foods – eggs, peanut butter, whole-grain toast

Example of 3-Day Military Diet Menu


Here is an example of one day’s meal plan of the Military diet. You can adjust the meals according to your taste, but make sure the number of calories does not go over 1,500 kcal per day!


  • 5 saltine crackers
  • 1 egg
  • 1/2 grapefruit


  • A cup of coffee
  • 1/2 cup of tuna
  • 1 slice of toast


  • 4 ounces of chicken breasts
  • 1 cup of broccoli
  • 1 cup of vanilla ice cream

Final Verdict

As the total number of calories per day does not exceed 1,500 kcal, it means that your body will be burning between 500 and 1,000 kcal just to keep all the bodily functions in order. With that in mind, it is fair to assume that the Military diet calorie deficit can help you lose about half a kilo (1.1 lbs) of body fat.

Add to that the fact that some foods, like saltine crackers or coffee, work as diuretics so you are likely to get rid of the excessive water from your system. Actually, that’s one of the basics of a similar regime, the coffee diet plan. All in all, it does not seem possible to lose up to 10 lbs with this diet in three days. However, it may be plausible to lose about 3-5 lb within three days but is it worth the trouble? You be the judge!


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