3 Days Of Military Diet India

Perhaps you are looking for a quick way to kill some extra pounds — for the coming wedding you have to attend or some other similar occasion.

Every individual wants to lose weight and get into the shape that they always wanted. There are a ton of ways to do that, but which is the fastest one?

You guessed it, Military Diet. It is one of the most popular diets these days as it can be followed without going to the grocery for every small item. Plus, it is affordable too.

So are you willing to lose 4 to 5 KG in just 3 days?

… And if your response is a resounding YES, then read along.


What is the Military Diet?

Military Diet

The Military diet or otherwise known as the 3-day diet is — a meal plan that you will have to follow strictly for three consecutive days and lose around 10 pounds.

Yeah — you read it correctly.

Now, this might seem absurd and ridiculous at the first glance, howbeit, it works!!

This diet includes a meal plan that is distributed over the span of 7 days where you need to follow a strictly regimented diet for three days or day on or phase 1 and the rest of the four days are a bit less restrictive.

With that being said, the other days or day off or phase 2 are in no way CHEAT days. You will still have to consume healthy nutritious food. The only thing that will be changing during phase 1 and phase 2 would be your calories intake.

This process will be repeated till you reach your desired weight goal. Once you reach your goal, then you can follow some healthy lifestyle and meal plan that will keep you in shape.


Pretty Straightforward Right?

As the saying goes “It’s easier said than done!” The same applies to this diet. It might seem simple but you will have to put efforts from your side too.

Considering the average Indian diet, it will be a bit troublesome to follow the military diet. Since you will be cutting off your calories intake greatly — be prepared for some ravenous feelings and mood swings.

Be that as it may, if you are really looking forward to shedding some pounds — you should probably give it a shot, might work for you.

Anyhow, there is a reason why it is called the military diet, albeit there is no correlation between the name and the field.

In spite of the fact that the name may be befuddling the diet has nothing related to any part of the military. However, the diet is named military due to the fact that the DISCIPLINE it takes to follow.

It’s believed that the diet was roused by some nutritionist observing the U.S military diet that claimed it helps to lose weight if the soldiers follow it.

Where it came from is not our concern here — so let’s move towards more pertinent questions.


Will the Military Diet Work?

Military Diet Work

If you do a snappy search on the military diet, you will find a ton of individuals on the internet claiming that it worked wonders for them. But the only way to truly find out if it works is to actually try it out.

… And the best part is that it’s just for 7 days — technically 3 days, you might lose some pounds, who knows?

Even though this diet will cut some pounds that you were desperately waiting to get rid off, in the long run, this is not a sustainable diet.

Consider this diet as a quick way to reduce some fat and then after cutting some pounds, switch to a more healthy lifestyle for maintaining the shape.

You cannot continue the diet for a long time, as it shreds water weight, not fats.

It, WHAT??

If you don’t know what water weight means, in simple terms, it’s just the extra water in your body that builds up around the abdomen, legs, and arms. This water level can alter your weight for about 2 to 4 pounds in a single day.

So that’s huge, right? But that doesn’t mean you should stop drinking more water, NO — a BIG NO.

Water weight can be easily reduced by having good sleep and doing exercises. That’s why daily physical activity is crucial, you get it?

Anyways, coming back to the point, the diet is not meant for the long run.

Therefore, our recommendation is to start building up some habits and healthy eating patterns that will keep you in shape for a prolonged period.

Add daily exercises to the equation and you will permanently say GOODBYE to those pesky pounds.


How Does the Military Diet Works?

As you know for the starting 3 days you will have to follow a regimented diet and for the 4 days not so regimented. Phase 1 and Phase 2.

For the starting days — that are the three days you will consume a low-calorie diet which will be the key for reducing your body weight.

Since you will be having extremely less calorie intake — less than the average calories, it is best that for the 3 days you do a little exercise and leave the heavy ones on Phase 2.

If you do end up going to the gym for heavy weight lifting make sure you have your supplements ready, BCAA, for example, can prove to be more beneficial for not only recovering your muscles but also not increasing your calories count. Moreover, they are easily available than most of the other supplements so that’s a plus.

Phase 2 will have a normal diet, but with a limit to the intake of the number of calories. You will still consume low and moderate amounts of low-calorie food.

You can repeat the process if you haven’t reached the desired goal. But remember this is an utmost low-calorie diet, so don’t get swayed away. Allow your body to be supported from time to time.


During Phase 1

During Phase 1

You will be subjected to a low-calorie diet and will have an average intake of 1,100 to 1,300 calories.

You cannot have a snack between any meals, you will only have breakfast, lunch, and dinner.

You will be only allowed to eat certain foods which we will discuss later.

Considering that, you will have a really low calorie based diet, you might face some hunger or mood swings.


During Phase 2

During Phase 2

At this time you will be allowed to eat with some leniency, however, that doesn’t mean that you can eat anything or everything.

You will still have to eat low-calorie base food but you can take your overall calorie intake for the day to 1,500 calories.

You can eat as you would normally eat, but a little lighter and in light of the calorie intake.

Please do not attempt to skip this phase, it is crucial for your health as well as to achieve your weight goals.

You will have to keep following phase 1 and phase 2 till you reach your desired weight.


Basic Note

Following this strict diet is not Everyone’s cup of tea, therefore, it is recommended not to opt for this diet if you happen to have a certain medical illness.

It’s probably best that you consult a nutritionist or dietitians if you’re having second thoughts about finishing the diet.

Watching others achieving results by following the military diet, you might get your hopes high, but do consider the fact that everyone has a different metabolism and their reason for being overweight also differs.

Before you dip your toe into this diet, make sure that you are acclimatized to the in’s and out’s of the diet as well as consult a doctor if possible.

The basic funda of the military diet is a low-calorie intake, and whether you know it yet or not, it’s already a proven fact that low-calorie intake can help you to get in shape. You can simply reduce weight by following a healthy diet and eating correct foods, without starving yourself.

However, all things considered, if you are desperately wanting to get rid of the extra pounds then adding a fat burner to the equation might help you out.


Foods to Eat

Foods to Eat

According to some guidelines, there is some list of foods that you can eat while you are following the military diet. These foods will not disturb your diet as well as your progress.

You can add more foods if you’ve consulted your dietitian, for example, you can add creatine to your diet if you do heavy training and exercises regularly. If you were wondering about calories, it contains zero, so there’s that.

  • Meat
  • Tuna fish
  • Saltine cracker
  • Tea
  • Hot dogs (without bun)
  • Eggs
  • Carrots
  • Bananas
  • Grapefruit
  • Whole wheat bread (small amount)
  • Vanilla Ice-cream
  • Coffee
  • Green beans
  • Cottage Cheese
  • Strawberry Ice-cream
  • Almonds
  • Peanuts
  • Flaxseeds
  • Pumpkin seeds
  • Toast
  • Low-fat yoghurt
  • Sunflower kernels
  • Nutrition bar
  • Shakes with low calories
  • Whole-grain cereal

Yes… A cup of Vanilla ice-cream, you may be wondering why a regimented diet includes an ice-cream. Well, your body is going through so much trouble, it does deserve a dessert to make it up.


Foods to Avoid

Foods to Avoid

Now that you are aware of the foods that you will be consuming throughout the diet, let’s look at the ones that you will have to avoid at all cost. This list of food items should not be consumed (not even in small amounts) as it may sabotage your diet.

  • Sugar
  • Creamers
  • Orange
  • Artificial sweeteners
  • Whole milk
  • Almond milk
  • Coconut milk
  • Fizzy drinks
  • Fruit juice
  • Pizzas

With that sorted out, let’s look at the meal plan that you will be following for the next 7 days.


Sample Military Diet Meal Plan

Aforementioned, the basic fundamental of this diet is to limit the number of calories going in. The meal plan is divided into two types, one is for normal people especially for non-vegetarians and the other is specifically designed for vegetarians.

Note:- The mentioned tea and coffee ought to be prepared without milk.

DAY – 1

This day’s total calories will be around 1,300.

  • Breakfast:- Half grapefruit with a slice of toast covered in 2tbs peanut butter. You can have tea/coffee if you want.
  • Lunch:- A cup of tuna and toast.
  • Dinner:- Any desired meat of 85 grams with 1 apple and 1 cup of vanilla ice-cream.


DAY – 2

For this day your calorie intake will be lower, around 1,200.

  • Breakfast:- Omelette from 3 eggs.
  • Lunch:- Chicken and rice.
  • Dinner:- Grilled fish with one bowl of dal and rice.


DAY – 3

Last day you will be consuming around 1,100 calories

  • Breakfast:- 1 slice of cheddar cheese with an apple and tea or coffee as well as 5 saltine crackers.
  • Lunch:- One toast with one boiled egg.
  • Dinner:- One cup of grilled chicken with half banana and 1 cup of vanilla ice-cream.

Though the vegetarian meal plan will not have that taste it will do have more multivitamins and other necessary fibres, thanks to the vegetables. The vegetarian meal plan goes as follows.


DAY – 1

  • Breakfast:- ½ grapefruit with a slice of toast covered in 2tbs of peanut butter.
  • Lunch:- ½ avocado and 2 tbsp of hummus with 1 slice of toast.
  • Dinner:- Tofu (no more than 300 calories) with 1 cup of green beans and 1 & ½ apple & banana.


DAY – 2

  • Breakfast:- ½ cup of baked beans with half banana and 1 slice of toast.
  • Lunch:- A small cup of brown rice with a bowl of vegetable salad.
  • Dinner:- Grilled Paneer (100gm) with ½ cup vanilla ice-cream.


DAY – 3

  • Breakfast:- 1 slice cheddar cheese with 5 saltine crackers and 1 apple.
  • Lunch:- 1 slice bread with ½ avocado and 1 tablespoon hummus.
  • Dinner:- Mashed potato and a mixed salad made with vegetables and fruits of your choice.


Besides that, you should aim to drink around 3 to 4 litres of waters i.e around 8 to 10 glasses. It will help you with removing and flushing the toxins out from your body, in turn helping you with quick weight loss.

Now that you have passed the scrutiny test of restrictive days. For the 4 days, you will be eating in moderation, though the restriction will be a little less. But do keep in mind that it still exists, so you cannot eat everything or anything.

Many people get confused during these 4 days, you will be having nutritious and healthy food. Just you will not be having a regimented diet that’s it.


For the rest of 4 DAYS

These days are also known as phase 2 or off days, during these days you will not be sticking to the old restrictive diet. Just take care of the calorie intake.

  • Speaking of which, you will eat only healthy food and can intake up to 1,500 calories a day.
  • Make sure that whatever is it you are eating is as healthy as it can be, and just stay away from PIZZAS and FIZZY drinks.
  • You can also have snacks and most of them are acceptable.
  • Want to hear a pro tip? Ensure to download some sort of calorie tracking app (You will find that easily on the play store) that will take care of the ingoing calories.


Do’s and Don’ts

Do’s and Don’ts

Even though the military diet is hard and strict to follow, if you adhere to the mentioned food and stick to a diet then it can work for you.

That being said, you will likewise be cautious about some things. And for that reason, we have listed some dos and don’ts.



  • Follow the military diet strictly for better results and fast weight loss.
  • Set a clear goal of weight loss and give your 100% towards it.
  • Start picking some healthy eating habits and diet plans.
  • For the off days make sure that you are following a healthy diet.
  • Keep a track of your calories intake and ensure that they are not exceeding than the mentioned ones.
  • Do consult a doctor if you are making prominent changes in your diets.



  • Do not skip phase 2 and continue phase 1, this could be detrimental to your body.
  • Don’t be lazy, just go do some workouts.
  • The remaining 4 days are not CHEAT days.
  • Don’t replace your foods with everything or anything, make sure to check the ingredient label and nutritional composition of the foods that you are eating. There could be some hidden fats and sugars.


Closing Thoughts

Following the military diet is a bit hard but will for sure help you in cutting the extra kilos that you want to get rid off. Just make sure that you are doing the things that you are supposed to do, do that and you will effortlessly reach the weight goal that you desire.

Can you lose 4 to 5 KG in 3 days? Yes, you can but just remember the weight you are losing here is the water weight, not the actual fats.

This is the only diet that will help you in losing pounds quickly but it is not a sustainable diet, meaning you will gain weight quickly once you go back to the way you were before, therefore, we’d recommend you to start developing some healthy diets and lifestyle that will stick with you forever and keep you in shape.

Happy Eating!!






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