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skinny coffee

Lose 10lbs on the 3 Day Military Diet

 

Click here to get this diet as a pdf.

What is the Military Diet?

The Military Diet claims you can lose up to 10 pounds per week without strenuous exercise or prescriptions. And we’ve got all the details, FREE! The chemically formulated food combination is designed to burn fat, kick start your metabolism, and lose weight fast. The Military Diet is one of the best natural diets around for rapid weight loss without a prescription.

How to video –

The diet is a combination of low calorie, chemically compatible foods designed to work together and jump start your weight loss. And because the diet is three days on and four days off, it won’t slow down your metabolism like other diets might.

If you want to see maximum results for the Military Diet, don’t go crazy on your four days off. Eat normally but don’t overcompensate for the three days of dieting by bingeing. On the four days off, we recommend a diet of about 1300-1500 calories per day, made of up lean protein, veggies, and go easy on the carbs.

Drinks

Water is the best thing you can drink on the Military Diet. So drink as much as you can. Artificial sweeteners aren’t good for you, so try to avoid them. You can also drink herbal teas and use Stevia as a sweetener.

Day One

Breakfast:
1/2 grapefruit
1 slice of toast
2 tbspoons of peanut butter
1 cup tea or coffee
(with caffeine)
military-diet-day-one-breakfast
Lunch:
1/2 cup of tuna
1 slice of toast
1 cup tea or coffee
(with caffeine)
military-diet-day-one-lunch
Dinner:
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-one-dinner

Day Two

Breakfast:
1 egg
1 slice of toast
1/2 banana
 military-diet-day-two-breakfast
Lunch:
1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers
 military-diet-day-two-lunch
Dinner:
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-two-dinner

Day Three

Breakfast:
5 saltine crackers
1 slice of cheddar cheese
1 small apple
 military-diet-day-three-breakfast
Lunch:
1 hard boiled egg
(or cooked however you like)
1 slice of toast
 military-diet-day-three-lunch
Dinner:
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream
 military-diet-day-three-dinner

Exercise

Walking just 20 minutes a day can boost your weight loss significantly on the Military Diet. If you’re serious about losing weight, find time for a 20 minute walk each day. Walk to the park. Walk around the block a few times. Walk to the corner store to buy a bottle of water. If’s not mandatory, but it will help!

Substitutions

As with all our diets, for most people there are always a few food items here and there that just don’t appeal or can’t be eaten. The following substitution list can be used to create a gluten free, lactose free and vegetarian version of the Military Diet.

Size doesn’t matter
When making substitutions, think about calories, not size or weight. For instance, 4 ounces of cottage cheese has 100 calories. Substitute 1 ounce of cheddar cheese to get the same 100 calories. If you’re substituting almonds for tuna, don’t use the same measurement. Almonds have more calories for their size than tuna. One can of tuna is equal to about 20 almonds, just under 200 calories.

Grapefruit
Some people can’t eat grapefruit because it interferes with medication. Others just don’t like the taste. Don’t substitute orange for grapefruit – it’ll create the opposite effect. To get the same Military Diet benefits as grapefruit, put 1/2 teaspoon of baking soda in a glass of water and drink it. Alternatively, you can squeeze the juice of the grapefruit and add Stevia.

Peanut butter
If you have a peanut allergy or just don’t like peanut butter, you can substitute the same amount of almond butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip. Two tablespoons of plain sunflower seeds also work.

Bread
In place of bread, you can eat 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use one tortilla or two rice cakes instead of bread.

Coffee
A regular cup of coffee has about 100 mgs of caffeine. Instead of coffee, you can drink Green Tea. We don’t recommend artificial sweeteners, but sugar free hot chocolate contains small amounts of caffeine. If you can’t make it through the day without your energy drinks, sugar free Red Bull also has 76 mgs of caffeine. Any other sources of caffeine have too many calories for the Military Diet.

Tuna
A few people on the Military Diet say they don’t like ‘plain tuna’ out of the can. The best substitute for canned tuna is a piece of grilled sushi grade tuna, the same size as 1/2 or 1 cup serving of canned tuna. Other substitutes for tuna include cottage cheese, chicken, tofu, almonds or peanuts. Any very lean meat can be substituted for tuna, but fish is preferable.

Green beans
Substitute the same calorie amount of lettuce, tomatoes, spinach or any other green vegetable.

Meat
If you’re vegetarian, you can use lentils, beans, tofu or portobello mushrooms as meat alternatives.

Banana
For one whole banana, substitute 2 kiwis, 1 cup of papaya, or 2 apricots. Plums, grapes, and apple sauce also work. Just make sure you eat the same amount of calories.

Carrots
Squash, parsnip, beets, celery and bell pepper can all be substituted for carrots.

Broccoli
If you’re substituting broccoli, try to use a green or greenish vegetable like cauliflower, spinach, brussel sprouts, or asparagus.

Cheddar cheese
You can use eggs, cottage cheese, or ham as a replacement. Other non-dairy, vegetarian cheese substitutes with calcium include soy cheese, soy milk, cabbage and tofu. A one slice serving of cheddar cheese is about an ounce.

Hot dog
Substitutes for hot dogs include turkey dogs, soy dogs, tofu dogs, bratwurst, luncheon meat, deli meat or baloney. For vegetarians, you can also substitute beans, lentils, or portobello mushrooms. Again, you can substitute another meat, but you don’t need to skimp on the fat with the hot dog substitute, as long as the calories are the same. There are about 250-300 calories in two plain hot dogs.

Egg
You can substitute eggs for a cup of milk, one chicken wing, 1/4 cup of seeds or nuts, or 2 slices of bacon.

Apple
Instead of apples, try plums, peaches, grapes, zucchini, pears or dried apricots.

Cottage Cheese
Plain Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy substitute with similar nutrients.

Vanilla ice cream
The vanilla ice cream in the Military Diet can be substituted for 1 cup of fruit flavored yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana flavored almond milk. Do not substitute chocolate almond milk.

Saltine crackers
Rice cakes are a perfect substitute for saltine crackers. If you substitute saltine crackers for any other cracker, like gluten free, make sure you’re eating a similar amount of calories. Each saltine cracker has 13 calories.


Categorised in: ,
3 Dec
2013
AUTHOR:
 
skinny coffee

  • Cynthia Close

    I think I could do this for a week. It sounds like a good emergency diet, like for
    those times when the class reunion is looming, or your wedding dress is a
    little too snug. Thanks for sharing.

    • Catherine Raymundo

      It should be 3 days only. After 4 days after your military diet you can go on. So, you can only have 1 military diet in a week or in short 4 military diet in 1 m0nth. 🙂

  • Ann Abbitz

    This is very interesting….the first I’ve heard of this Military Diet…..as I’m wanting to lose some weight for our summer vacation, I think it’s something I can definitely do! It doesn’t seem too bad.

  • Sneha Sivakumar

    Hello 🙂
    Does this diet work if most of the ones are substituted… Because am a vegetarian. Also can I boil the vegetables rather than eating them raw?

  • Courtney Gordon

    Thank you Sally 🙂 I like to jump rope for 10-20 mins it’s equivalent to jogging or running for the same length of time 🙂

  • Hi,

    It isn’t recommended that you drink the above however the choice is entirely up to you. We would advise water or coffee as stated.

  • Hello Marissa,

    I very much doubt it but do try to follow the diet as stated.

  • The coffee should be drank when stated Serena.

  • Hi JR,

    Yes, please drink the coffee when stated.

  • Marcy Huertas

    Can I replace cheddar cheese for colby jack?

    • You can use eggs, cottage cheese, or ham as a replacement for cheddar cheese. Other
      non-dairy, vegetarian cheese substitutes with calcium include soy
      cheese, soy milk, cabbage and tofu. A one slice serving of cheddar
      cheese is about an ounce.

  • Courtney Gordon

    Hello, if I run 3.2 miles each day on this diet will It increase my chances of losing at least 5 pounds?

    • Walking just 20 minutes a day can boost your weight loss significantly
      on the Military Diet. If you’re serious about losing weight, find time
      for a 20 minute walk each day. Walk to the park. Walk around the block a
      few times. Walk to the corner store to buy a bottle of water. It’s not
      mandatory, but it will help!

      • Courtney Gordon

        Ok thank you . I’ll jump rope for 10mins

      • Courtney Gordon

        Can I substitute the grapefruit for just the juice it’s not concentrated .

  • Ene Audu

    hello, i am on day 1 now, and i tried coffee for the first time today and i dont like it at all, i wish to use green tea instead, must the green tea be just green tea or can i buy the ones that have different flavours?

    • A regular cup of coffee has about 100 mgs of caffeine. Instead of
      coffee, you can drink Green Tea. We don’t recommend artificial
      sweeteners, but sugar free hot chocolate contains small amounts of
      caffeine. If you can’t make it through the day without your energy
      drinks, sugar free Red Bull also has 76 mgs of caffeine. Any other
      sources of caffeine have too many calories for the Military Diet.

  • Kolby Nixon

    what do i eat for the remaining 4 days?

    • Hi Kolby,

      There is no diet plan for your 4 days off. On the four days off, we recommend a diet of about 1300-1500 calories
      per day, made of up lean protein, veggies, and go easy on the carbs.

  • Please see the above substitutions for meat alternatives.

  • Yes you can Rhondar.

  • Yes Jaime.

  • Hi,

    As stated above you can use stevia if you wish.

  • It is recommended that you have the banana or the substitutions for it.

  • Hi Sarah,

    It is recommended that you have the banana or the substitutions for it.

  • Angelica Flores

    I’m on my first day and soon will be eating my dinner. I got pretty hungry couple hours ago after a walk and decided to eat the apple as a snack I would have eaten at dinner tonight. Is this ok to do, using a food from one of your meals for a specific day as a snack?

    • Yes thats fine Angelica, as long as yoiu stick to the food stated for that particular day.

  • Rhondar

    Can I add Lemon to my water ?

  • mrsdoc123

    I’m vegan & would really like to try this but unsure what to have instead of tuna. meat & eggs?

  • We recommend no more than 3 cups per day Angie.

  • No they won’t, as stated above this diet is based on calories not quantities

  • No they won’t, as stated above this diet is based on calories not quantities.

  • There are 184 calories in 1 tin of tuna, we would advise you determine which type of fish you would like to eat before working out the calorie content to match that of 1 tin of tuna.

  • Hi Carolina,

    Yes the diet can be followed without caffiene and the final results should not differ at all.

  • Hi Makeea S.,

    Yes you can.

  • Hi Fabiola, you can switch the meals round if you wish.

  • Half a cup of chicken would have roughly the same calories as 1 cup of tuna.

  • Annette palmer

    One more question. Can I use Stur in my water? It is a all natural drink additive that uses only Stevia.

  • Annette palmer

    Can I substitute a 100 cal Klondike bar for the vanilla ice cream?? Or only the substitutions listed??

    • Hi Annette,

      I would only recommend you substitute with the foods listed above.

  • You can just drink water if you wish.

  • Yes thats fine.

  • A regular cup of coffee has about 100 mgs of caffeine. Instead of
    coffee, you can drink Green Tea. We don’t recommend artificial
    sweeteners, but sugar free hot chocolate contains small amounts of
    caffeine. If you can’t make it through the day without your energy
    drinks, sugar free Red Bull also has 76 mgs of caffeine. Any other
    sources of caffeine have too many calories for the Military Diet.

  • Substitutes for hot dogs include turkey dogs, soy dogs, tofu dogs,
    bratwurst, luncheon meat, deli meat or baloney. For vegetarians, you can
    also substitute beans, lentils, or portobello mushrooms. Again, you can
    substitute another meat, but you don’t need to skimp on the fat with
    the hot dog substitute, as long as the calories are the same. There are
    about 250-30o calories in two plain hot dogs.

  • Any brand of peanut butter is fine, same goes for strength of cheese.

  • For one whole banana, substitute 2 kiwis, 1 cup of papaya, or 2
    apricots. Plums, grapes, and apple sauce also work. Just make sure you
    eat the same amount of calories.

  • Chetna Patel

    I am a vegetarian and I would like to know approximate what amount of lentil I can substitute with hotdog and can I cook it with water and salt, red paper?

  • Eleanor Jane Lonsdale

    I would like to know if i can substitute the toast for a wholemeal pitta?

    • In place of bread, you can eat 1/8 cup of sunflower seeds, 1/2 cup of
      whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2
      teaspoon of flax seeds. You can also use one tortilla or two rice cakes
      instead of bread.

  • No certain bean is better than another, 3 oz of meat has approximately 150 calories, 1 cup of pinto beans would be the equivalent of 22 calories (approximately).

  • You can have black coffee with Stevia however no cream.

    • Scot Shramek

      Can i have 2% milk with my coffee

  • Hi Lee,

    Water is the best thing you can drink on the Military Diet. So drink as
    much as you can. Artificial sweeteners aren’t good for you, so try to
    avoid them. You can also drink herbal teas and use Stevia as a
    sweetener.

  • Bandit Chan

    No (sadly)

  • vava

    I am a vegetarian (eat dairy, No egg, no meat). Can you give me a sample menu. I am looking for quantity; like instead of tuna how much cottage cheese or how much cheddar cheese something like that.

    • There are approximately 184 calories in 1 cup of tuna and approximately 222 in 1 cup of cottage cheese, if you are replacing the tuna with cottage cheese go for 3/4 of a cup. With regards to cheddar cheese I would recommend a little over 1/4 of a cup.

  • kim

    Hi
    How many eggs would I have to eat to get the same calories has the cottage cheese? I don’t eat cottage cheese.

  • Tuqa

    Can we drink milk instead of coffe or tea

  • iris

    Which spices can we use to cook?

  • Lyric

    Do you only drink coffee on the first day of the diet?

  • qaz

    what happens if i ate something sweet for snack should i skip out the vanilla ice cream for dinner?

    • Hi Qaz,

      We advise that you follow the diet as stated for optimum results.

      Slimming Solutions

  • Lkf75

    Are you allowed more than one cup
    Of coffee and is diet soda allowed!?!!

    • Hello,

      You can have the following drinks:

      Black coffee/tea/water*

      Up to 3 cups of tea or coffee per day and unlimited water.

  • jacvee

    Can i just leave out and not substitute it? For example, leave out grapefruit?

    • mariam iqbal

      No you can’t because all the foods work together to boost your metabolism and help lose weight fast hope this helped