Military Diet: Lose 3 kilograms in 3 days with this program (full menu)

Military Diet: Lose 3 Kilograms in 3 Days with This Program (Full Menu & Step-by-Step Guide)

If you’re searching for a fast, structured weight loss plan that promises quick results without complicated recipes or expensive supplements, the Military Diet might be your answer. This three-day low-calorie eating plan is designed to help you shed up to 3 kilograms (about 6.6 pounds) in just 72 hours. It is simple, affordable, and doesn’t require prolonged fasting or extreme exercise.

In this article, you’ll discover exactly how the Military Diet works, the science behind it, who it’s suitable for, and a detailed full menu for each day, including substitution options.

🪖 What Is the Military Diet?

The Military Diet, also known as the “3-day diet,” is a calorie-restricted meal plan that consists of 3 days of structured eating, followed by 4 days of regular eating (preferably healthy but without strict rules). It combines specific foods that supposedly create a “chemical reaction” to boost metabolism and fat-burning, though scientific evidence is limited.

⚙️ How the Military Diet Works

Duration: 3 days of strict meals + 4 days off (repeat weekly)
Average calorie intake: Around 1,100–1,400 calories per day
Goal: Rapid weight loss, usually water weight and fat

This diet creates a significant calorie deficit, which is why it results in quick weight loss. However, most of the weight lost is likely to be water, and the diet is not recommended for long-term use.