The Original Three Day Diet Plan
Since I first published the Military Diet diet in 2007, countless people around the world have used it successfully to lose weight. Although there are copycats, this is the original, which is important because even a small change to this diet can set you up for poor results.How did I come up with all of this?
A military gentleman who attended our church some years back introduced me to this diet. He said that military recruits use this diet when they need to get in shape quickly. Since then I’ve done extensive research and heard from countless people who have tried this plan. Combined with my own personal trial and error, the diet that follows is carefully tested and includes advice to help you succeed. Feel confident and see the results for yourself!
Here's what I'll be covering:
- Doctor's Approval for Dieting
- The Three Day Diet: Breakfast, Lunch, and Dinner
- How the Diet Works
- Beverages
- About the Food Choices
- Allowed Additions
- Important Information About Substitutions
- Exercise
- Tips to Keep the Weight Off
- How to Make the Diet Work for You
- Success Stories
Doctor Approval for Dieting
Before starting this or any diet, check with your doctor. Read on for facts and information, but whether this diet is right for you is up to you and your physician.
Three Day Military Diet: Day One
Breakfast Day One
Breakfast
- 1/2 grapefruit
- 1 slice toast
- 2 tablespoons peanut butter
- coffee or tea (any brew, as long as it's caffeinated)
Lunch Day One
Lunch
- 1/2 cup tuna
- 1 slice toast
- coffee or tea
Dinner Day One
Dinner
- 3 ounces meat (any type)
- 1 cup green beans
- 1/2 banana
- 1 small apple
- 1 cup vanilla ice cream
Tips to Make Dinner Delicious
Cook the green beans with the meat or simmer in broth.
Warm the apple and/or banana and pour over the ice cream. Yum!
Three Day Military Diet: Day Two
Breakfast Day Two
Breakfast
- 1 egg
- 1 slice toast
- 1/2 banana
Lunch Day Two
Lunch
- 1 cup cottage cheese (or 1 slice cheddar cheese)
- 1 hardboiled egg
- 5 saltine crackers
Dinner Day Two
Dinner
- 2 hot dogs (no buns)
- 1 cup broccoli
- 1/2 cup carrots
- 1/2 banana
- 1/2 cup of vanilla ice cream
Three Day Military Diet: Day Three
Breakfast Day Three
Breakfast
- 5 saltine crackers
- 1 slice cheddar cheese
- 1 small apple
Lunch Day Three
Lunch
- 1 hardboiled egg
- 1 slice toast
Dinner Day Three
Dinner
- 1 cup tuna
- 1/2 banana
- 1 cup vanilla ice cream
How the Military Diet Works
The foods on the menu work together to boost metabolism, provide energy, help with sugar swings, and jump-start the fat-burning process. The diet must be followed for three consecutive days. In three days you should lose up to 10 pounds. After three days, eat as you normally do, but don’t over-do it! If you want to repeat the Military Diet, eat normally for at least four days before doing the three-day diet again. You could lose up to 40 pounds in a month if you follow these guidelines precisely.No snacking between meals!
Approved Beverages
Caffeinated coffee or black tea for the first two meals of day one only. No added sugar or milk.Water only from then on. Here is what to aim for: Take half of your weight in pounds and drink at least that many ounces of water. For example, if you weigh 160 pounds, drink at least 80 ounces of water per day (more if you exercise vigorously).
About the Military Diet Food Choices
- Toast: You may use any type of bread but whole wheat is preferred. Eat it either toasted or not.
- Peanut butter: Crunchy or smooth. Choose a brand without added sugar.
- Tuna: Fresh or canned.
- Slice of cheddar: About two ounces.
- Meat: May be any type, including (but not limited to) seafood, beef, pork, or poultry. If using canned or deli meat, look for low-sodium.
- Vanilla ice cream: Plain, nothing added.
- Egg: Where not specified, the egg can be cooked in any manner.
- Saltine crackers: Plain soda crackers. If not available, use plain crackers.
- Hot dogs: Beef or turkey franks. Avoid mixed-meat wieners with fillers.
Allowed Additions
- Splenda
- Small amounts of mustard
- Small amounts of relish
- Lemon pepper
- Sugar-free gum and mints
- Salt and pepper but no other seasoning
Important Information About Food Substitutions
Five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.
The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The results are not guaranteed and the diet may not work if not followed precisely.If you must find an alternative to a food on the diet for a health or medical reason, here are the best choices with the same nutritional value.
Toast Substitution Choices
- 1 ounce (1/8 cup) sunflower kernels (sunflower seeds are gluten-free. If you are avoiding gluten, don’t choose the Planters brand which has traces of gluten.)
- 1/2 of a high protein nutrition bar
- 2 ounces (1/4 cup) low-fat yogurt with 1/2 teaspoon flax seed
- 1/2 cup of unsweetened whole grain cereal (such as Kashi Go Lean)
- 5 ounces of a meal replacement shake
Grapefruit Substitute
1/2 teaspoon baking soda in a glass of water can be substituted for grapefruit. Allow the mixture to sit for at least 30 minutes before drinking. Eat another piece of fruit in place of the grapefruit with your meal.
Banana Substitute Choices
- 2 kiwi (1/2 banana = 1 kiwi)
- 1 cup papaya
- 2 apricots
Peanut Butter Substitute Choices
- soy butter
- sunflower seed butter
- same measurement of sunflower kernels
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