3 Day Diet Plan To Lose 10 Pounds


3 Day Diet Plan to lose 10 pounds is the newest diet craze that promises incredible weight loss in just three days. Each day you will receive a customized meal plan based on your current weight and your daily caloric requirements. The Diet consists of exclusive meal replacements that are designed to help you burn fat, curb hunger, and improve your overall health.

Losing 10 pounds in 3 days is highly possible, given that you follow the right diet plan for this. You could also use this diet plan to lose 5-7 pounds in a week instead of 10 pounds in 3 days.

The 3 Day Diet

photo of peanut butter and bananas on toast

The Promise

These days, when even instant cereal isn’t fast enough, we want weight loss now, not later. And who could argue with dropping the weight of a large laptop in just one long weekend? The 3 Day Diet promises exactly that.

If you’ve been struggling to budge the scale and you’re tempted to try it, here are the details you need to know.

The diet, aimed at people wanting to lose a lot of weight, claims you’ll drop up to 10 pounds if you follow it for three days.

The menu consists of three breakfasts, lunches, and “dinners” — if you consider a cup of tuna fish or two hot dogs, plus fruit and vegetable sides, dinner.

A website that markets the diet claims it’s “chemically and enzyme balanced,” though this statement isn’t explained or supported.

One thing is clear: You won’t be eating much. On Day 1, you get just 870 calories. Days 2 and 3 aren’t much different.

What You Can Eat and What You Can’t

For three days, you’ll eat extremely basic meals made with foods you may already have in your kitchen.

For example, breakfast on Day 1 is black coffee or water, half a grapefruit, and a slice of toast with 2 tablespoons of peanut butter. Lunch is half a cup of tuna, another slice of toast, and another cup of black coffee (or tea or water).

If you’re looking for variety or foodie thrills, you won’t find them here.

Lunch on Day 2, for instance, is nothing but a cup of cottage cheese, one hard boiled egg, and some saltine crackers. Sauces, dressings, and even spices are off the list. If you have a sweet tooth, though, you’ll be happy to find vanilla ice cream on the menu each day.

Level of Effort: Low

The biggest effort you’ll make on the diet may be stopping yourself from reaching for more food.

Limitations: The menu is what it is, with no room for varied palates or eating preferences, though some web sites say you can swap tuna for cottage cheese and vice versa.

Cooking and shopping: This diet is about as low-effort as it gets, short of having meals delivered to your door. Just about the only cooking involved is steaming the vegetables, unless you choose to eat them raw (either is an option).

Packaged foods or meals? No.

In-person meetings? No.

Exercise: It’s frowned on because, as one website puts it, “you will not be feeling very energetic” while you’re on this diet.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarians and vegans: This menu is not for vegetarians or vegans. It’s not low-salt, low-carb, or low-fat, either — just low-calorie.

Gluten-free: This diet includes toast and crackers, which traditionally include gluten in the wheat. You could buy gluten-free versions if you chose to, but going gluten-free is not a feature of this diet.

What Else You Should Know

This diet was most likely not developed by nutrition experts. One web site that offers the diet includes this warning: “Neither the staff nor management of 3 Day Diets are experienced, licensed, or knowledgeable to judge or recommend the validity or safety of this diet. We do not necessarily endorse this diet and recommend that before trying this or any other diet to consult a physician or licensed medical practitioner. Use at your own risk.”

When judging any diet, including this one, keep in mind two key pieces of advice 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.

Costs: None beyond your shopping.

Support: None. This is a diet you do on your own.

3 Day Military Diet To Lose Up To 10 Pounds A Week

The Military Diet, or the 3 day diet, is one of the effective and fast ways to lose up to 10 pounds (4.5 kg) a week. You have to follow a rigid meal plan for three days, then do four days of maintenance. You will notice a weight loss after this. Proponents of the diet claim that it was designed by nutritionists in the US military in order to get soldiers into top shape quickly. However, the truth is that the diet isn’t affiliated with any military or governmental institution.

3 Day Military Diet To Lose Up To 10 Pounds A Week

One of the central claims of the Military Diet is that your meals are arranged in “fat-burning” food combinations. The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The total calorie intake during this phase is 1,100–1,400 calories per day.
Anyone that is planning to follow this diet is recommended to visit a doctor first, just to be extra sure that your body will be able to handle this type of diet. Individual health issues could make it difficult to maintain this diet, so if you are ever unsure, ask a medical professional.


Military Diet Day 1

Breakfast (297 calories):
1/2 Grapefruit, 
1 Slice of Toast
, 2 Tablespoons of Peanut Butter
, 1 cup Coffee or Tea (with caffeine)

Lunch (157 calories):
1/2 Cup of Tuna
, 1 Slice of Toast
, 1 cup Coffee or Tea (with caffeine)

Dinner (767 calories):
3 ounces of any type of meat
, 1 cup of green beans, 
1/2 banana
, 1 small apple, 
1 cup of vanilla ice cream


Military Diet Day 2

Breakfast (182 calories)
1 egg, 
1 slice of toast
, 1/2 banana

Lunch (297 calories):
1 cup of cottage cheese
, 1 hard-boiled egg, 
5 saltine crackers

Dinner (660 calories)
2 hot dogs (without bun), 
1 cup of broccoli
, 1/2 cup of carrots, 
1/2 banana,
1/2 cup of vanilla ice cream


Military Diet Day 3

Breakfast (369 calories)
5 saltine crackers, 
1 slice of cheddar cheese, 
1 small apple

Lunch (132 calories)
1 hard-boiled egg (or cooked however you like)
, 1 slice of toast

Dinner (342 calories):

1 cup of tuna, 
1/2 banana
, 1 cup of vanilla ice cream

While you are on this diet, the one thing that you can have in unlimited quantities is water. Water is the best thing you can drink on the Military Diet, so drink as much as you can.
Black coffee has less than 5 calories per cup, so if you need to sneak in a cup here and there, just cut out the equivalent calories elsewhere. Do not add cream and sugar.


Although substitution is not recommended, if you are allergic to something then here is a list of substitutes.

Military Diet Substitutions


Breakfast Alternatives
Grapefruit Substitutions: 
Orange, Mandarin Oranges
Toast Substitutions:
 Whole Grain Cereal, Rice Cake, Tortilla
, Saltine Crackers
Peanut Butter Substitutions:
 Soy Butter, Almond Butter, Hummus
, Bean Dip
Coffee or Tea Substitutions:
 Green Tea, 
Sugar Free Hot Coco (Made with water)

Lunch Alternatives
Tuna Substitutions: 
Cottage Cheese, Chicken, Tofu
, Pumpkin Seeds or Almonds
Toast Substitutions:
 Whole Grain Cereal
, Rice Cake, 
Tortilla, Saltine Crackers
Coffee or Tea Substitutions:
 Green Tea
, Sugar Free Hot Coco (Made with water)

Dinner Alternatives
Meat Substitutions:
 Tofu, Portobello Mushrooms, Beans
Green Bean Substitutions:
 Spinach, Lettuce, Tomato, 
Any other green vegetables are ok.
Banana Substitutions:
 Apricots, Grapes, Kiwis
Apple Substitutions:
 Zucchini, Peaches or Apricots, Grapes, 
Nectarine, Pears or Plums
Ice Cream Substitutions:
 Frozen Yogurt, Fruit Yogurt, Apple Sauce.


Breakfast Alternatives
Hard Boiled Egg Substitutions:
 Scrambled Egg, 
Chicken, Nuts or Seeds
Bacon (2 Slices)
Toast Substitutions:
 Whole Grain Cereal, 
Rice Cake
, Tortilla, 
Saltine Crackers
Banana Substitutions:
, Grapes
, Kiwis

Lunch Alternatives
Cottage Cheese Substitutes:
 Cheddar Cheese, Ricotta Cheese
, Plain Greek Yogurt, Egg
Slice of Ham
Hard Boiled Egg Substitutions:
 Scrambled egg, 
, Nuts or Seeds
Bacon (2 Slices)
Saltine Cracker Substitutions:
 Rice Cake
, Plain Toast
, Whole Grain Cereal

Dinner Alternatives
Hot Dog Substitutes:
 Bratwurst, Baloney (Similar deli meat), 
Beans, Turkey, Soy, Veggie or Tofu Dogs
Banana Substitutions:
 Apricots, Grapes, Kiwis
Broccoli Substitutions: 
Cauliflower, Brussel Sprouts, Asparagus, 
Beetroot, Cabbage
Carrot Substitutions:
 Celery, Bell Pepper, Beets, Squash
, Small Salad (No Dressing)
Ice Cream Substitutions:
 Frozen Yogurt, Fruit Yogurt, Apple Sauce


Breakfast Alternatives
Apple Substitutions:
 Zucchini, Peaches or Apricots
, Grapes, Nectarine, Pears or Plums
Cheddar Cheese Substitutes: 
Cottage Cheese, Soy Milk, 
Ricotta Cheese, Egg, Tofu
Saltine Cracker Substitutions:
 Rice Cake, Plain Toast, Whole Grain Cereal

Lunch Alternatives
Hard Boiled Egg Substitutions:
 Scrambled Egg, Chicken
Nuts or Seeds
Bacon (2 Slices)
Toast Substitutions:
Whole Grain Cereal
, Rice Cake, Tortilla
, Saltine Crackers

Dinner Alternatives
Tuna Substitutions:
 Cottage Cheese, Chicken
Tofu, Pumpkin Seeds or Almonds
Banana Substitutions:
 Apricots, Grapes, Kiwis
Ice Cream Substitutions: 
Frozen Yogurt, Fruit Yogurt
, Apple Sauce

Results Of 3 Day Military Diet

Once you complete the three-day diet all you need to do for the next four days is to ensure that you don’t consume more than 1500 calories and you will be just fine.
You can also indulge in some light exercises during this diet or after this diet.
Some great weight-loss exercises include:

  • Jogging
  • Walking
  • Using an Elliptical machine
  • Swimming
  • Jumping rope
  • Treadmill
3 Day Military Diet

Theoretically, this rate of weight loss is possible for overweight people who severely restrict calories. However, most of the weight loss will be due to loss of water, not fat. Water weight drops rapidly as the body’s glycogen stores decline, which happens when you restrict carbs and calories, but you are likely to regain the weight back very fast too. This is simply not a good diet for long lasting weight loss.

Is Military Diet Safe?

The military diet is largely safe for the average person because it’s too short to do any long lasting harm. But if you were to follow this diet for months at a time, the strict limit on calories could put you at risk of nutrient deficiencies. This is especially true if you do not regularly eat vegetables and other quality foods on your days off. So, if you want to lose a few pounds quickly, then the military diet can help you.

If you decide to try this diet, do not forget to consult your doctor beforehand. Do let us know how it worked out for you!

What Dr. Melinda Ratini Says:

Does It Work?

You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week. That’s giving up 3,500 calories over the course of 7 days. To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones. You also are much more likely to gain it all back.

Is It Good for Certain Conditions?

The 3 Day Diet is low calorie, but it certainly is not low-fat, low-salt, or low cholesterol, so it is not a healthy option for most people with certain medical conditions such as diabetes, hypertension, heart disease, and high cholesterol. If you are overweight, weight loss is key to managing these conditions. But it should be a healthy and sustainable weight loss that includes healthy nutrition and exercise.

The Final Word

The 3 Day Diet is a very low-calorie diet that uses simple foods that are low cost and easy to find and prepare. A short-term weight loss is likely. But that is where the good news ends.

During the 3 days of the diet, balanced nutrition is lacking. Some of the foods that are recommended are high in salt and fat and would not be appropriate for people with certain medical problems like heart disease, high blood pressure, diabetes, or high cholesterol. You may not be getting enough vitamins, minerals, and fiber while you are on the diet. If you are taking medicine for your diabetes and want to try the 3-day diet, it’s important to talk with your doctor first about how to adjust your medicine.

Physical activity is an important part of a healthy lifestyle and helps prevent and treat heart disease and diabetes. But the 3 Day Diet does not address this at all. Nor does it teach you how to make changes in your diet that will allow for a lifetime of healthy eating.

Finally, such a restrictive diet takes the enjoyment out of eating. During the 3 days a week that you are following the plan, eating out or with others could be very tough. Also, boring diets are very hard to maintain. The temptation to overeat on the other 4 days of the week when you are not dieting will likely be high.

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