# Military Diet: Lose 3 Kilograms in 3 Days with This Program (Full Menu)

## Introduction

The Military Diet, often referred to as the 3-Day Diet, is a short-term weight loss regimen that has garnered attention for its promise of rapid results. Proponents claim that individuals can lose up to 10 pounds (approximately 4.5 kilograms) in a week by following this strict, calorie-restricted plan. However, it’s important to note that such rapid weight loss is often due to water loss and not sustainable fat loss. Additionally, the diet’s restrictive nature may pose health risks, particularly for those with underlying health conditions. ([verywellfit.com][1], [healthline.com][2])

## Understanding the Military Diet

### Structure of the Diet

The Military Diet is divided into two phases:

* **Phase 1 (Days 1–3):** A strict, low-calorie meal plan with an intake of approximately 1,100–1,400 calories per day.([healthline.com][2])

* **Phase 2 (Days 4–7):** A less restrictive phase where individuals are encouraged to consume around 1,500 calories per day.([medicalnewstoday.com][3])

This cycle is repeated for up to one month, depending on individual weight loss goals. ([healthline.com][2])

### The 3-Day Meal Plan

The following is a sample meal plan for the first three days of the Military Diet:([medicalnewstoday.com][3])

#### Day 1

* **Breakfast:** 1/2 grapefruit, 1 slice of toast, 2 tablespoons of peanut butter, 1 cup of coffee or tea (with caffeine)([themilitarydiet.com][4])

* **Lunch:** 1/2 cup of tuna, 1 slice of toast, 1 cup of coffee or tea (with caffeine)([dailytelegraph.com.au][5])

* **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([themilitarydiet.com][4])

#### Day 2

* **Breakfast:** 1 egg, 1 slice of toast, 1/2 banana([themilitarydiet.com][4])

* **Lunch:** 1 cup of cottage cheese, 1 hard-boiled egg, 5 saltine crackers([healthline.com][2])

* **Dinner:** 2 hot dogs (no bun), 1 cup of broccoli, 1/2 cup of carrots, 1/2 banana, 1/2 cup of vanilla ice cream([themilitarydiet.com][4])

#### Day 3

* **Breakfast:** 5 saltine crackers, 1 slice of cheddar cheese, 1 small apple([news-medical.net][6])

* **Lunch:** 1 hard-boiled egg (or cooked however you like), 1 slice of toast([news-medical.net][6])

* **Dinner:** 1 cup of tuna, 1/2 banana, 1 cup of vanilla ice cream([news-medical.net][6])

During these three days, only water, herbal teas, and caffeinated coffee or tea are permitted, with no sugar or creamers. ([healthline.com][2])

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