3 Day Military Diet Results | Weight Loss Success Stories

Also popularly known as the ‘3 day diet’ or ‘army diet’, it is said that the followers will lose up to 10 pounds in a week or 30 pounds in a month while eating their favorite foods like Vanilla Ice cream and hot dogs.

But, Is it really worth trying the three day military diet program? Read the 3 day military diet review to find out the credibility of the diet.

How Does the Military Diet Work?

3 Day Military Diet Reviews

First of all, please be aware that the Military Diet is not affiliated with any military organization or whatsoever. It is just a pure low-calorie diet, where you eat a combination of foods that are designed to help you lose weight quickly.

Although, the diet says just 3 days, you’ll have to follow a 4-day maintenance diet routine after the diet in order to keep those lost pounds from gaining back.

Below is how the menu looks like during the three days of the diet.

Military Diet Day 1 Menu (1200 calories):

  • Breakfast: 1 slice of toast (brown bread) with 2 tbsp of peanut butter, half grapefruit, and either black coffee or tea (your choice; but without sugar)
  • Lunch: 1 slice of bread or toast, ½ cup tuna, black coffee or tea
  • Dinner: 3 oz meat (skinless), 1 cup of green beans, ½ banana, 1 small apple, 1 cup vanilla ice cream


Military Diet Day 2 Menu (1100 calories):

  • Breakfast: 1 slice of toast, ½ banana, 1 boiled egg (whole)
  • Lunch: 1 cup of cottage cheese, 1 hard boiled egg, 5 saltine crackers
  • Dinner: 2 hot dogs without buns, 1 cup broccoli, ½ banana, 1 cup vanilla ice cream

Military Diet Day 3 Menu (1000 calories):

  • Breakfast: 1 slice of cheddar cheese, 1 small apple, 5 saltine crackers
  • Lunch: 1 slice of bread, 1 hard boiled egg
  • Dinner: 1 cup of tuna, ½ banana, 1 cup vanilla ice cream

If you’re allergic to any military diet foods mentioned in the diet, then you can substitute those with healthy alternatives as long as you stay within the calorie limits. Here are some of the common military diet substitutions.


Once you’ve successfully completed the 3 day military diet, it is recommended to consume a 1500 calorie meal plan during the off-days (remaining 4 days of the week). If you’re a female, you can consider the 1200 calorie meal plan for better results. The four-day off diet actually helps you maintain your lost weight.

Military Diet Results & Success Stories

There are many people who’ve tried the 3 days diet and have lost excess weight successfully. Some of those who’ve seen the military diet results include Mary, Miss Yanyi, Rob, Naya, Crystal Beauty, Jill, Kassia and her grandma.

Let us now look into the details about how these people lost their weight by following the diet program.

#1.Military Diet Results: Success Story of Ciara

The first in the list is Ciara, a health and fitness instructor, who tried the Military Diet as an experiment to see whether it really works or not. To her surprise, the diet actually worked and she lost around 6 pounds in her first attempt. She is also pleased by the food choices allowed during the diet, which she followed without making any food substitutions.

In her findings, she felt that the diet was very affordable as it costed her just 30$ for the whole 3 days. And, another interesting fact is that the foods are easily available at all the local stores. Without starving, Ciara has not only managed to lose weight but also felt more lighter & energetic than before.

#2.Military Diet Success Story of 3 Couples

This is another amazing story of how 3 couples have managed to lose weight on the 3 days military diet regime. They found out that the results are extremely motivating.

#3.Military Diet Results: Mocha Kid’s Success Story

Mocha Kid has followed the diet earlier, but didn’t record the results. Since, she was satisfied with the output the first time, she is following it again and this time she recorded everything in a video.

She started at 136.6 pounds and lost nearly 7.6 pounds. After reaching 129 pounds, she felt so happy that the diet actually worked without her going on any hunger strikes. Mocha Kid honestly says that she is following this routine only to kickstart a healthier lifestyle and not to lose weight.


But, after the results, she gives a thumbs up to the diet and recommends it to anyone who is looking to lose extra weight in less time.

#4.Miss Yani’s 3 Day Diet Experience & Results

Miss Yanyi also tried the military diet in order to lose weight for the New Year. She had a vacation coming and wanted to sport a bikini during her trip to Cancun. So, she’d decided to shed pounds quickly before her trip. She felt light headed on the first day because she has the habit of working out 4x a week. It is recommended to avoid high intensity exercises during the diet as you’re already low on calories. She lost just 2 pounds on her diet and that is because she already eats well and has less body fat. Interestingly, Yanyi’s sister also tried the diet and she lost 5 pounds.

Here you should remember one thing that the results may vary from one person to another, depending on several factors like the metabolism, lifestyle etc.…

#5.Crystal’s Army Diet Success Story

Crystal has lost 6 pounds in her three day military diet. She also continued her workouts (cardio & weight training) along with the diet and didn’t feel weak. By the time she finished the diet, she fell in love with the Green tea and included it in her daily routine.

#6.See How Rob Lost 6 Pounds in 3 Days

Although not an overweight individual, Rob has decided to give the military diet a try in order to see the weight loss results. Since the foods on the diet are filling, but less in calories, his trainer suggested in him give it a try.


Rob lost around 6 pounds of weight and went from 157 pounds to 151 pounds in 3 days.

#7.Kassia Lost 7 lbs; Her Grandma Lost 10 lbs in 3 Days

Among all, Kassia has tried the military diet and lost 7 pounds while her grandma lost 10 pounds in 3 days. They both agreed that they felt hungry during the diet, but their dedication to lose weight helped them stay on track and get the results.

And here is what Jill talks about her mistakes and also the food substitutes in detail.

Last but not the least, in order to lose weight effectively, you should know some basics about the Military diet and mistakes that people make. Read the below articles carefully before attempting the diet.

3 Day Military Diet Before and After Pictures

military diet success stories military diet results before after pictures military diet results after a month

The Military Diet Plan Overview


So, first know these basics and avoid making these mistakes. You’ll definitely see successful weight loss results on the military diet.

Final Verdict

If you’re obese or extremely overweight, then this diet may help you get started with the initial weight loss success.

However, if you want long-term results, it is advised to change your eating habits completely and permanently as you’ll regain all the lost weight if you start eating normally (i.e., your old unhealthy eating habits). Hope, that clears the dilemma whether the 3 Day Military Diet really works or not.

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