10 Lbs In 3 Days Diet

Day Three Calorie Intake: 843 Calories


Enjoy your last meal on the Military Diet!


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.

How Long Should You Follow The 3

You might follow this meal plan for just one month or months and still not report any weight loss. This may be the case if you engage in unhealthy eating patterns during the four days of normal eating. So, if you want to keep the weight at bay and maintain an ideal weight, focus on healthy eating even during these four days.

Try to consume high volume, low-calorie foods. By choosing such foods, Mayo Clinic acknowledges that you will eat more and feel fuller on very few calories . The best foods to consider are fruits and vegetables due to their low energy density and high volume .

Read More:7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method

What Can I Drink On The 3

It is recommended that individuals following the 3-day diet plan drink plenty of water throughout the day to encourage adequate hydration.

According to this diets website, you can also sip on unsweetened black coffee or tea, as long as these beverages do not contain added calories from cream, milk, or sugar.

Sweeteners and most artificial sweeteners are not allowed on the menu, meaning that soda and other sugary beverages will not work on the Military diet plan.

In general, it is a good idea to drink water, black coffee, and unsweetened tea, including black, green, and herbal teas.

Read Also: Recipes For Low Carb Low Sugar Diet

Tedious And Hard To Follow

The 3-Day Cardiac Diet requires that you carefully measure foods and adhere to strict guidelines, which may be difficult and time-consuming.

Additionally, its highly restrictive and doesnt offer any flexibility, which can encumber social situations, travel, and family meals.

Furthermore, some of these restrictions may promote an unhealthy relationship with food.

Thus, its likely more challenging to maintain in the long run, compared with other eating plans.


The 3-Day Cardiac Diet is highly restrictive, dangerous, and difficult to follow. Plus, it isnt backed by research.

How To Prepare The Three

Lose 10 Pounds in 3 days Military Diät in 2020

The Military Diet strongly encourages portion control and calorie restriction.For the first three days, all calories are accounted for unless you make substitutions, which must be measured and calorie-counted. For the next four days, it is recommended to keep a food log and count calories.

The Military Diet is a strict, low-calorie eating plan that involves specific foods purportedly designed to “work together to jumpstart weight loss,” however, there is little to no evidence to back this claim.

While some foods like grapefruit or caffeinated beverages like coffee have been associated with weight loss, there is no research to show that combining the specific foods listed on the Military Diet can rev up your metabolism to speed up the weight loss process.

To make matters more confusing, there is no one “official” source for the Military Diet. Along with multiple websites dedicated to the diet plan, there are also several books.

Though restricting calories to 1,500 per day can promote weight loss, a short-term diet that emphasizes unhealthy processed foods like hot dogs is not an ideal solution for overall health and weight management, particularly if the cycle is repeated.

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What’s The Right Way To Lose Weight

As any successful dieter or medical professional can tell you, slimming down takes time.”Weight loss is a long-term game,” Paquette says.

Dr. Holly Lofton, director of the medical weight management program at NYU Langone Health, recommends people start by keeping a food journal to monitor average daily caloric intake. Then look at where you can make easy changes: for example, by cutting three slices of bread at dinner down to two.

It’s best to start slowly by removing empty calories from processed foods, snacks, and beverages, she advises. And of course, a healthy diet should include plenty of vegetables, high-fiber fruits and protein.

Simply put: low-calorie diets like the Military Diet may help you shed a pound or two in the short-term, but they’ll never give you long-lasting results.

“Weve learned almost any fad diet will help you lose weight, but the regain rate is high,” says Kizer. “No one likes to hear it, but small, realistic changes done by the whole family with good social support is still the best way to make lasting change.”

At the end of the day, both Paquette and Kizer agree that the Military Diet probably does more harm than good.

“Do I think it could be detrimental to the millions of Americans who already have an unhealthy relationship with food?,” says Kizer. “Yes.”

Diet And West Loss Mistakes And How To Avoid Them

But once the low-calorie period is over, the effects of eating more calories are likely to come back with a vengeance. Personally, a low-calorie diet is nothing new, and also is just not realistic or sustainable, Rothenberg argues. For most people, adhering to the diet is extremely difficult.

Plus, if youre over the age of 50, extremely low-calorie diets could be dangerous, according to the National Institute of Diabetes and Digestive and Kidney Diseases .

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Reducing The Amount Of Carbs You Take

Low-carb diets are known to promote weight loss. On a low-carb diet, you look to reduce the amount of carbs you take in a day and increase the amount of proteins you take. Reducing your calories can also help reduce water weight and bloating as mentioned earlier. You can add to the weight losing effect by increasing your protein intake as you reduce your carb intake. Proteins make you feel full and reduce your appetite, this helps reduce the amount of calories you take . Proteins also require more calories to burn compared to the macros. This also helps in this weight loss journey.

A study to prove a low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects was done . The study went ahead to show low-carb diets are very effective for weight loss.

Keep The Portions Small

Day 3 lost 10 Pounds in 3 Days

Instead of having three big meals, make sure you have four or five small meals in a day as suggested in the above diet plans. If you go without eating for longer periods, your blood sugar levels can drop, and you start feeling hungry. Eating smaller meals at regular intervals will keep you satiated for a longer time subsequently, you tend to binge less. This practice also boosts metabolism.

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Extreme Diet 10 Days Of Hell

You dont need to work out in the gym, just walk about an hour every day and eat these foods:

  • canned fish
  • chicken meat
  • beef, ham
  • fat free dairies
  • some pickles
  • liquids: water and diet coke
  • seasoning: mustard, onion, garlic, pepper .

Breakfast: 1 fruit yogurt every morning

Lunch :

  • chicken breasts
  • chicken thighs / liver
  • beef .


  • 150-200g canned fish
  • one boiled egg with a few slices of ham
  • chicken breasts cooked in the oven with some seasoning .

Snacks: one glass of milk/one yogurt whenever you crave for something .

Drinks: 2-3 liters of water every day .

Exercise: 40-60 minutes of speed walking every day .

Important: In order to not gain weight back after the 10 dieting days run out, keep walking every day at least 30 minutes.

Intermittent Fasting To Reduce Weight In A Week

Intermittent fasting can help to reduce weight in a week and help you see quick but sustained results from your weight loss program.

Intermittent fasting involves reducing your calorie intake during a short period and eating normally at other times. One popular diet is the 5:2 diet that involves restricting calorie intake to around 600 calories for 2 non-consecutive days in the week. Other variations are a 16-hour fast with an 8-hour window when you can eat. Or, 20-hour fast with a 4-hour feeding window.

Far from being a fad diet, the Journal of Obesity reports that intermittent fasting is a safe way to lose weight. It can help a person to quickly achieve their dieting goals in a short space of time.20

To find out more how intermittent fasting can help you quickly lose weight, please read my article on the benefits of the 5:2 diet and how to use it.

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Ditch Diet Soda And Drink Lemon Water Instead

I know, diet sodas dont have calories and taste good. The way their bubbles make your mouth tingle feels great, too. Unfortunately, they can kill your weight loss progress.

Studies show that drinking diet soda can actually make you eat more and gain weight

Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that make you want to eat, even if youre not hungry.

Instead of drinking diet soda, drink cold lemon water. Doing so has many benefits. Youll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower and can even help keep your energy levels stable.

One study showed that drinking cold water can help you burn more calories, too.

Drinking your water before you eat may also help you eat less at every meal.

Wheb Do Side Effects Of Keto Diet Clear

Cardiac Diet Lose Up 10 Pounds in 3 Day

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Do What You Already Know

“People should pick activities they enjoy and that fit into their lifestyle in order to increase their chances of sticking with it to lose the last 10 pounds. For those who have hit a weight-loss plateau and can’t seem to lose that weight, you’ll need to mix things up in order to see results. Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person.” Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh

Is The Military Diet Sustainable

Nutrition experts caution that for many, this diet will not lead to long-term weight loss. “The highest likelihood of success comes with changing as little as possible to get your weight down, not overhauling everything,” says Dr. Charlie Seltzer, a physician in Philadelphia with a specialty in weight loss. “Over time, small, sustainable changes equals big sustainable, weight loss.”

Having said that, this three-day diet can work to jump-start a weight-loss plan.

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.

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Top Rated Shopping List App

Losing 10 pounds in only 3 days sounds like some super secret military technology, but its actually the proclaimed benefits of this diet. The concept of the military diet is a simple 3 day diet plan: significantly and strictly limit your calorie intake for 72 hours, and eat normally and healthily for the rest of the week. And we mean strict. There is absolutely no snacking allowed! Rinse and repeat until you reach your desired mass.

But, before we get into the actual meal-plan and military diet shopping list, lets go over some queries. However, you can skip the FAQs and of your military diet shopping list.


Get 6 To 8 Hours Of Sleep Per Night


“I tell all of my celebrity and professional-athlete clients to get between 6 and 8 hours of sleep per night. Everyone is overly focused on food, water and exercise, all of which are extremely imperative to weight loss and optimal health. However, without proper sleep, all of these the other factors are null and void. When you don’t get enough sleep, levels of the hormone leptin drop, which increases appetite. This surge in appetite makes comfort food more appealing, which can derail weight loss efforts.” Jay Cardiello, celebrity fitness and nutrition expert

Make your time between the sheets work double duty with the help of these surprising ways to lose weight in your sleep.

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Can You Really Lose 10 Pounds In 3 Days On The Military Diet

    The 3 Day Military Diet meal plan promises that you can lose up to 10 pounds in three days. On day 1 of the 3 Day Military Diet meal plan you consume around 1,400 calories, on day 2 around 1,200 calories, and on day 3 around 1,000 calories, although realistically, most of that weight is likely due to fluid loss and not the desired fat loss. Additionally, to achieve the proposed loss, exercise is only suggested but not required in the 3 Day Military Diet meal plan – a key factor in sustained and successful weight loss plans.

    A diet plan that restricts your caloric intake to eating less than 1,000 calories each day has the potential to lower metabolism so when you resume a normal diet you gain the weight back even faster.

    Track Your Diet In A Food Log Or Journal

    “Whether it’s an app or paper food logs, tracking what you eat will certainly be eye-opening. Almost everyone consumes more than they think. Write everything down as soon as you’re done eating so you don’t forget anything. The simple act of recording what you eat will make you eat less. When the calories are in your face, it makes you think twice!”

    Allison Jackson, NASM-certified personal trainer and Precision Nutrition coach recommends using a free app like MyFitnessPal to take note of how many total calories you average in a week.

    To lose 10 pounds fast, Jackson explains you’ll then want to cut your calorie consumption by 10%. “For example, if you average 2,000 per week, reduce that amount to 1,800 calories and see if you lose weight. You’ll also want to take notice of the percentage breakdown of protein, carbs and fat. Aim for a ‘bodybuilder breakdown’ which is 40% protein, 40% carbs and 20% fat. You’ll begin to drop weight in no time!”

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    Restricting Your Calorie Intake

    This is the most proven way one can lose weight effectively . To do this, you need to know your total calorie intake every day. From that number, you need to reduce the number of calories by 500 calories every day. This creates a calorie deficit hence leading to weight. Using this plan, you will lose approximately a pound every week while still being healthy.

    Lose 10 Pounds In A Month Diet Plan: Healthy Dinner Takeout Ideas

    The Military 3 Day Diet Plan to Lose 10 Pounds in 1 a Week ...

    When you’re out on the town or dining out with family or friends, keep these healthy dinner options in mind.

    • Panera Bread Asian Sesame Salad with Chicken and a bowl of 10-Vegetable Soup
    • KFC Grilled Chicken Breast, mashed potatoes with gravy, green beans, and a large corn on the cob
    • Chili’s Guiltless Mango-Chile Chicken
    • Olive Garden Shrimp Scampi Dinner

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    Reassess Your Body’s Needs Regularly

    “Keep track whether that’s every day, week or two to make sure you’re on track and if not go back over your plan of action and tweak it nothing’s set in stone and it has to work for you not someone else! If it’s not working, reassess other alternatives that do. There are many routes to the same destination. This doesn’t mean giving up on your goals, it means finding new ways to achieve them that works for you.” Eve Dawes, Certified Personal Trainer, NASM, founder of Fitness By Eve.

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