Blog Diets 3-Day 10-Pound Diet: How Effective Is It In Keeping Unwanted Weight At Bay?

3-Day 10-Pound Diet: How Effective Is It In Keeping Unwanted Weight At Bay?

marine 3 day lose 10 pound diet

Instead of the typical everyday weight loss diet plan, you can follow the 3-day 10-pound diet. As the name suggests, you will be required to follow this eating plan for only three days. But how effective is it for weight loss? How long will it take you to lose these 10 pounds? Is it safe? What can you and can you not eat when following this plan? These are some of the many questions about this diet plan that we will be discussing in this read. Let us get started!


What Is The 3-Day 10-Pound Military Diet?

The 3-day military diet is an eating plan which requires you to consume a low-calorie diet for three days and then eat normally for the other four days (8). According to Medical News Today, during these three days, your daily calorie intake must be between 1100 and 1400 (8).

That said, when crafting this 3-day 10-pound meal plan, make sure that your calorie limit is within this range. Again, take note of the food group balance. Medical News Today states that the diet is rich in proteins and low in carbs, fats, and calories (8).

Ideally, the low carbs, fat, and calorie content is meant to help with weight loss. Consumption of a low fat, carbs, and calorie diet helps burn fat by boosting metabolism (8). Please note that you have to use the correct food combinations for you to shed 10 pounds.

After How Long Will You Lose 10 Pounds Using The 3-Day Military Diet?

The question of how fast you can lose pounds is important, perhaps because most people hope to lose weight on the spot. Unfortunately, healthy weight loss demands gradual and steady interventions.

The Center for Disease Control and Prevention (CDC) states that theoretically, healthy weight loss entails shedding one or two pounds within a week (4). Despite this guideline, Medical News Today states that at least one website which discusses the military diet suggests that you can lose 10 pounds in one week (8). This means that you could shed up to 30 pounds if you followed this meal plan religiously for a month.

Despite this, keep in mind that such tremendous weight loss in such a short duration rates as unhealthy weight loss. So, again, WebMD acknowledges that such rapid weight loss is harmful and should not be encouraged as it leads to fatal health problems, including gallstones, dehydration, and nutrient deficiencies (5).

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Read More: 4-Day Military Diet: Is Slashing Your Daily Calories So Drastically The Answer?

3 day 10 pound diet

Will The 3-Day 10-Pound Military Diet Help You Lose Weight?

The answer is probably. Let us review a bit on the weight loss concept. If you want to lose weight, you must consume fewer calories than your body is burning. Typically, an average adult female must consume 2000 calories daily and an average adult male 2500 calories (3).

To lose weight, one must consume a diet less than the indicated daily calorie amount. Now, remember that we stated that the military diet restricts your daily calorie consumption between 1100 and 1400 calories. Therefore, the limit is enough to help trigger weight loss by maintaining a calorie deficit.

However, note that the calorie restriction is only bound for three days. You are allowed to go back to your normal eating habits and plan after the three days. In most cases, individuals will try to “make up” for the things they are restricted from consuming during the three days.

Again, there are higher chances of overeating and indulging with high calorie, junk, processed or unhealthy foods. This means that you might revert to old unhealthy eating habits such as eating a calorie surplus, which does not promote weight loss. 

It is hard to maintain this diet long-term because of its restrictive nature. Due to this, the possibility of gaining pounds during the four normal eating days is still very high. Therefore, it makes the answer to whether you can lose weight using this meal plan unclear.

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3 day 10 pound diet

How Do You Follow The 3-Day Lose 10 Pound Diet?

Most diet plans tend to be followed on a weekly basis. This means that you are following a specific eating plan that restricts you to a particular number of calories every day of the week. However, this concept does not apply to this American 10-pound 3-day diet.

As mentioned earlier, this meal plan involves dividing your week into two sections. The first section consists of the first three days of the week. During this period, you will consume low-calorie, healthy foods with low carbs and fat content.

Talk to your nutritionist if you do not know a low-calorie meal plan that can promote weight loss. Even so, we will provide two samples of the low-calorie meals you are required to consume during this period.

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Note that you shouldn’t snack during this period. Instead, you are restricted to three main diets; breakfast, lunch, and dinner. The other section consists of the remaining four days of the week. After that, you are asked to go back to your normal eating plan and adhere to your daily calorie intake.

3 day 10 pound diet

How Long Should You Follow The 3-Day 10-Pound Diet For Effective Weight Loss?

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 (1). The best foods to consider are fruits and vegetables due to their low energy density and high volume (1).

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

Is The Marine 3-Day Lose 10 Pound Diet Safe?

Just because this meal plan promotes weight loss does not mean it is safe to use. Here are some reasons why it may not be suitable for you:

  • It Is Restrictive

As we discussed earlier, this eating plan restricts your calorie intake between 1100 and 1400 calories. It is pretty restrictive considering that an average woman is advised to consume 2000 calories daily and an average male 2500 calories. 

This is potentially dangerous if you choose to follow the nutrition plan long-term. For example, you risk having nutritional deficiencies if you are consuming an unsupervised low-calorie meal. Similarly, you could suffer from the side effects of taking a very low-calorie diet plan, such as fatigue, diarrhea, mood swings and nausea.

3 day 10 pound diet

  • It Promotes Rapid Weight Loss

Although rapid weight loss sounds appealing, health-wise, it is not. According to WebMD, it may cause short-term side effects such as dizziness, hair loss, mood swings, muscle loss, headaches, and menstrual irregularities in women (5).

If you continue consuming the diet over the long haul, you risk fatal health problems, including dehydration, gallstones, slower metabolism, electrolyte imbalance, malnutrition, and other nutrient deficiencies (5).

  • It Is Not Scientifically Proven

It is essential always to use expert-approved weight loss methods. This nutrition plan isn’t supported by experts, meaning its effectiveness is still up in the air. So instead of using this plan, experts advise you to look for better and scientifically proven weight loss plans like vegan, vegetarian, or Mediterranean diets.

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Samples Of A 3-Day Military Diet Plan

We have compiled two samples of this meal plan that you can reference when crafting your meal plan. That said, you can still follow them if your doctor has given you the green light to follow this diet plan. Even so, make sure you go through your preferred meal plan with your nutritionist. They have to determine that the eating plan meets your nutrient requirements and health needs.

Sample 1

Day 1 (2)

  • Breakfast: 1 bowl of Corn Flakes (Calories- 222, Carbohydrates- 35.3 g, Fat- 5 g, Protein- 10.1 g) and one apple (Calories- 95, Carbohydrates- 25 g, Fat- 0 g, Protein- 0 g)
  • Lunch: 1 serving Turkey Lettuce Roll Ups (Calories- 59.4, Carbohydrates- 2.7 g, Fat- 1.3 g, Protein- 9.1 g) and one cup of basic protein shake (Calories- 242, Carbohydrates- 14.7 g, Fat- 5.8 g, Protein- 32 g)
  • Dinner: 1 serving Gourmet Grilled Cheese (Calories- 458.2, Carbohydrates- 26.7 g, Fat- 24.6 g, Protein- 32.3 g)
  • Total Daily Calories: 1076

Day 2 (2)

  • Breakfast: 8 ounces of breakfast fruit smoothie (Calories- 135.4, Carbohydrates- 33 g, Fat- 0.6 g, Protein- 2 g) and two ounces of granola (Calories- 277.3, Carbohydrates- 30.2 g, Fat- 13.6 g, Protein- 8.4 g)
  • Lunch: 1 serving Turkey Lettuce Roll Ups (Calories- 59.4, Carbohydrates- 2.7 g, Fat- 1.3 g, Protein- 9.1 g) and one cup of basic protein shake (Calories- 242, Carbohydrates- 14.7 g, Fat- 5.8 g, Protein- 32 g)
  • Dinner: Two servings of Big Bad Bean Burrito (Calories- 488.8, Carbohydrates- 61.9 g, Fat- 23.9 g, Protein- 15.1 g)
  • Total Daily Calories: 1203

Day 3 (2)

  • Breakfast: 8 ounces of breakfast fruit smoothie (Calories- 135.4, Carbohydrates- 33 g, Fat- 0.6 g, Protein- 2 g) and two slices of buttered toast (Calories- 242.9, Carbohydrates- 23.9 g, Fat- 13.5 g, Protein- 7.1 g)
  • Lunch: 1 peanut butter and jelly sandwich (Calories- 370.9, Carbohydrates- 41.7 g, Fat- 18.4 g, Protein- 12.4 g)
  • Dinner: 2 servings of Spicy Yogurt Chicken Wrap (Calories- 526.2, Carbohydrates- 25.9 g, Fat- 12.3 g, Protein- 86.5 g)
  • Total Daily Calories: 1275
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3 day 10 pound diet

Sample 2

Day 1 (2)

  • Breakfast: 2 bowls of corn flakes (Calories- 443.9, Carbohydrates- 70.6 g, Fat- 9.9 g, Protein- 20.3 g)
  • Lunch:  1 mango protein shake (Calories- 355.3, Carbohydrates- 44.3 g, Fat- 6.1 g, Protein- 32.8 g)
  • Dinner: 1 serving of Cheese, Chicken and Spinach (Calories- 508.2, Carbohydrates- 7.7 g, Fat- 24.7 g, Protein- 62.2 g)
  • Total Daily Calories: 1307

Day 2 (2)

  • Breakfast: 1 serving of Banana Peanut Butter Chia Pudding (Calories- 333.2, Carbohydrates- 27.8 g, Fat- 21.1 g, Protein- 13.3 g)
  • Lunch: 2 servings of Turkey Lettuce Roll Ups (Calories- 118.9, Carbohydrates- 5.3 g, Fat- 2.6 g, Protein- 18.3 g) and one cup of basic protein shake (Calories- 242, Carbohydrates- 14.7 g, Fat- 5.8 g, Protein- 32 g)
  • Dinner: 2 servings of Big Bad Bean Burrito (Calories- 488.8, Carbohydrates- 61.9 g, Fat- 23.9 g, Protein- 15.1 g)
  • Total Daily Calories: 1183

Day 3 (2)

  • Breakfast: 1 serving of Peanut Butter and Banana Oatmeal (Calories- 307.7, Carbohydrates-45.9 g, Fat- 12.1 g, Protein- 10.6 g)
  • Lunch: 2 servings of Strawberry and Walnut Spinach Salad (Calories- 278.8, Carbohydrates- 23.6 g, Fat- 21 g, Protein- 10.2 g)
  • Dinner: 1 BBQ Chicken Sandwich (Calories- 469.9, Carbohydrates- 40.2 g, Fat- 14.9 g, Protein- 41.8 g)
  • Total Daily Calories: 1056

3 day 10 pound diet

Sample 3

Day 1 (2)

  • Breakfast: 1 serving of Orange-Vanilla Protein Smoothie (Calories- 390.4, Carbohydrates- 59.4 g, Fat- 1.8 g, Protein- 27.4 g)
  • Lunch: 2 Turkey Sandwiches (Calories- 353.4, Carbohydrates- 54.5 g, Fat- 6.2 g, Protein- 21 g)
  • Dinner: 2 servings of vegetable stir fry (Calories- 500.9, Carbohydrates- 52.7 g, Fat- 29.1 g, Protein- 16.7 g)
  • Total Daily Calories: 1245

Day 2 (2)

  • Breakfast: 1 serving of strawberry yogurt and strawberries (Calories- 457, Carbohydrates- 62.9 g, Fat- 17.7 g, Protein- 17.1 g)
  • Lunch: 2 servings of simple cottage cheese salad (Calories- 180.2, Carbohydrates- 24.9 g, Fat- 2 g, Protein- 18.4 g)
  • Dinner: 1 chicken and mayo bagel (Calories- 622.6, Carbohydrates- 60.7 g, Fat- 11.4 g, Protein- 65 g)
  • Total Daily Calories: 1260

Day 3 (2)

  • Breakfast: 2 bowls of oatmeal and apples (Calories- 540.7, Carbohydrates- 114.5 g, Fat- 7.8 g, Protein- 13 g)
  • Lunch: 1 coconut milk protein shake (Calories- 360, Carbohydrates- 19 g, Fat- 8 g, Protein- 51 g)
  • Dinner: 1 serving of Prosciutto-Manchego sandwich with spinach (Calories- 372.6, Carbohydrates- 28.4 g, Fat- 17 g, Protein- 26 g)
  • Total Daily Calories: 1273

3 day 10 pound diet

Can You Substitute Foods In The 3-Day 10-Pound Diet?

Yes, you can, however, not for every meal. According to Medical News Today, the substitutes are limited and are excellent choices if you follow a lactose-free, vegan, vegetarian, or gluten-free diet (7). Some of the meals that you can substitute are as shown below (7): 

  • Toast. You can substitute this if you are following a gluten-free diet with half a cup of oats, half a high-protein bar, half a cup of gluten-free whole-grain cereal, or one gluten-free corn tortilla.
  • Peanut butter. If you do not like peanut butter or have a peanut butter allergy, you can try an alternative nut butter or pumpkin, cashew, or almond butter.
  • Meat. Vegans and vegetarians can substitute meat with Portobello mushrooms, lentils beans, tofu, and soy-based meat substitutes.
  • Green beans can be substituted with vegetables of the exact calorie count, such as lettuce, kale, or spinach.
  • Banana. Instead of a banana, you can consume plums, grapes, two kiwis, or one cup of papaya.
  • Cottage or Cheddar cheese. Consider ricotta, Greek, or another cheese with the same nutritional profile. 
  • Coffee. If you cannot tolerate caffeine, consider green tea, decaffeinated coffee, or other herbal tea.
  • Tuna. Tuna is substituted with any other lean meat or fish.
See also
7-Day Keto Meal Plan: The Easy Version Of Low-Carb Dieting

As always, do not make any dietary changes without consulting with your nutritionist. Talk to them if you need to substitute any of the foods included in your 3-day 10-pound military diet plan.

The Bottom Line

The 3-day 10-pound diet is not a scientifically proven weight loss method. Despite this, it is believed to contribute to weight loss by restricting your daily calorie intake between 1100 and 1400 calories. Unfortunately, it may not be effective because you will likely regain weight during the four days off, especially if you eat unhealthy or high-calorie foods. In light of this, experts suggest you look for more suitable weight loss plans.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Foods for weight control (2021,
  2. Generate a 1200 calorie diet meal plan (2021,
  3. How many calories should I eat a day? (2018,
  4. Losing Weight (2020,
  5. Rapid Weight Loss (2019,
  6. The Military Diet (2020,
  7. What foods can you substitute when following the military diet? (2021,
  8. What is the military diet and does it work? (2020,
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