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

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.

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!

• 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).

• 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.

• Splenda
• Small amounts of mustard
• Small amounts of relish
• Lemon pepper
• Sugar-free gum and mints
• Salt and pepper but no other seasoning

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.

Many readers ask whether they should exercise on this diet. The answer is yes! Remember, this diet is used by the military and you don’t find those people sitting on their rumps!

The type and duration of exercise you choose depends on your current activity level and how lean you are.

If you are severely overweight, you might choose a brisk walk around the block. That’s great—just keep moving! You may only be able to walk around the block this week, but next week you can try two!

If you are already active and have more muscle, go ahead and push yourself. You’ll gain even more muscle and the more muscle you gain, the more you can exercise! You’ll look leaner and more toned and will be much healthier in general.

Some great weight-loss exercises include:

• jogging
• walking briskly
• using an elliptical machine
• swimming
• jumping rope
• using a treadmill

Of course it’s always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.

Whether you repeat the Military Diet after four days off or not, gaining the weight back is a concern. If you eat cheesecake and candy bars instead of fruit, you may indeed gain it back!

However, it doesn’t have to be that way. Keep up your good eating habits and stay active and you will keep the weight off.

For help staying focused, I suggest this free service: My Fitness Pal. This online tool can be used with a computer or mobile device to help you keep track of what you eat. It’s easy and will help you stay on track. You can keep track of exercise, too.

• Continue to drink your water as before. Here’s 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).
• Take dietary supplements including a good multi-vitamin/mineral supplement. Some other good choices are Omega 3, herbal system cleansers, and food enzymes. (DO NOT take supplements during the three days of the diet unless recommended by a healthcare provider).
• Keep up the exercise!
• Continue eating nutrition-packed food, although in more variety.
• If you plan to continue the Military Diet, use your four days off to refocus and prepare for the three days back on by shopping, cooking ahead of time, and ridding the house of tempting foods.

• Weigh yourself on the morning of the first day but not again until the morning of the fourth day, because weight can fluctuate unpredictably and make you discouraged. (This is important so that you stay focused and positive.)
• If you repeat the Military Diet, take a four day break between cycles to refuel, refocus, and reset your metabolism.
• Take your measurements. If you’re gaining muscle, you may not weigh less but you may have lost inches. Toning is great! You will look leaner even with a higher number on the scale if you have toned muscle.
• Follow the diet exactly for best results.
• Exercise! Save your biggest workouts for your days off to save your energy. Exercise lightly on the three days, but be sure to really get moving when you are no longer on the diet.
• Get support! Whether it’s a family member, weight loss support group, the Three Day, Military Diet Facebook page, or the comments section below, reach out if you have questions or need motivation. Also, return the favor to others. You may be the one that gives someone the exact words they need to succeed!

These are people just like you who found success using the Military Diet. I’m sure that the stories featured here will inspire and motivate you to achieve your own goals.

“I’m sure that the Military Diet has saved my life! Let’s be honest: Weighing 332.2 lbs at age 32 isn’t much of a life. I was an active person, but still it took a lot of oomph to get me moving and feeling good!

Since I have found and started this meal plan, it has been an amazing adventure! I have dropped weight, increased my activity level, and I feel more confident with myself in everything I do. In March, 2012, while I was still at my highest weight, I completed my first 5K. Then, by walking, doing cardio hip hop, and watching what I ate, I managed to lose 20 pounds. However, when the scale stopped going down I thought I was stuck.

That July, I started this amazing, three-day diet. I told myself that it’s only three days, I’ll give it a shot. In the first week, I was down 10 lbs. The weight just kept melting away. I am now down almost 70 lbs. (67.2lbs). I’ve done this in two months with a few weeks off for vacation and getting back into our school routine. That’s a total of 87.2 lbs since March! I just finished my fifth 5K and have plans of working toward a half marathon! I would have never imagined doing this had I not found this amazing meal plan.”

Way to go, Becca! We’re proud of you. We’ll keep watching for your updates of progress. You’re such an inspiration to us all!