How to Effectively Lose over 10 Pounds in 3 Weeks

At this point, I assume you’ve already heard about the three-day military diet. Or not? Then let me give you a quick summary. This is a diet which deals with strict meal regimen for weight loss for three days and regular food for the following four days. This may frighten you or excite you, depending on what kind of person you are, but after day one I think you will know whether you are cut out for this diet or not.


First day preparations

Regardless of what you want to do, you should always plan beforehand. Don’t just think that you want to lose weight, write it down. Prepare yourself physically and emotionally for the military diet. For all the foods you’ll need to avoid, the smaller amount of calories you’ll need to eat, as well as the smaller meals.

Day one

Despite the daily amount of calories you eat, have in mind that this diet will reduce the count to 1250 to 1700 calorie count, with a maximum of 1500 calories for women and about 1700 for men. As I mentioned earlier, it’s very important that you follow the meal plan and you should only make substitutions if you’re allergic to some foods or you if you really can’t stand them.

Avoiding mistakes

Stick to all the ingredients listed on the menu plan. Skipping a part of the meal, thinking your calorie intake is too high, is considered a great mistake. So if vanilla ice-cream is on your diet plan, it means you’re supposed to eat it.

Another usual mistake is substitution of the food choice with something you like better. People usually make wrong substitutions within the meal plan, such as swapping grapefruit with orange or another fruit.


Since breakfast is the most important meal of the day, it’s essential that you start it well. The most recommended food items for the first day of the three-day diet are: one slice of toast, half a slice of grapefruit and two tablespoons of peanut butter. Whole-wheat toast is preferable, but there’s nothing wrong if you have classic toast too. The peanut butter is put there deliberately, in order to start the calorie source and the necessary carbohydrates.


When you think of lunch, you’re picturing something big and juicy, right? Well the military meal plan is generally light, providing you with enough amount of calories to get you through the day without starving. In fact, this lunch meal plan requires little to any effort to prepare. You’re supposed to have half a cup of tuna with one slice of toast. This food combination gives you enough energy throughout the day.


You finally made it to the end. In comparison to the other two meals, dinner is like a small treat. There are various food choices included, such as a cup of green beans, meat, small apple, a cup of vanilla ice cream. Although it’s quite modest, it offers enough diversity to stand out among other diets.


The general belief is that the first day of this 3-day diet plan is the hardest. However, if you can overcome this military trial, you’ll definitely lose weight and feel amazing. Just follow the rules and keep a positive attitude!