Here is a concise summary of the Military Diet plan to lose 10 pounds in 3 days:
**Overview**
* Aims to help lose 10 pounds in 3 days through calorie reduction
* Not actually used by the military, but effective due to calorie cutting
* Intended for women; men should add 100 extra calories/day from protein
**3-Day Meal Plan**
* **Day 1**
+ Breakfast: Half grapefruit, 1 whole-wheat toast, 2 tbsp peanut butter, 1 cup black coffee/tea
+ Lunch: Half cup tuna, 1 whole-wheat toast, water
+ Dinner: 3 oz meat, 1 cup green beans, half banana, small apple, 1 cup vanilla ice cream
* **Day 2**
+ Breakfast: 1 whole-wheat toast, 1 whole egg, half banana
+ Lunch: 1 cup cottage cheese (or alternatives), 1 hard-boiled egg, 5 saltine crackers
+ Dinner: 2 hotdogs (no bun), 1 cup broccoli, half cup carrots, half banana, half cup vanilla ice cream
* **Day 3**
+ Breakfast: 5 saltine crackers, 1 slice cheddar cheese, small apple
+ Lunch: 1 whole-wheat toast, 1 hard-boiled egg (or alternatives)
+ Dinner: 1 cup tuna, half banana, 1 cup vanilla ice cream
**Additional Guidelines**
* No snacking allowed
* Foods can be swapped within meals, but no extra foods added
* Alcohol is strictly prohibited
* Recommended to eat 1500 calories or less on "off" days (4 days after the 3-day cycle)
* Suggested exercises: lunges, squats, jump rope, push-ups (but avoid intense workouts during the 3-day cycle)
**Important**: Consult a physician before starting this strict diet.
Here are the key facts extracted from the text, keeping each fact as a short sentence and numbered for reference:
**Diet Overview**
1. The Military Diet aims to help users lose 10 pounds in 3 days.
2. The diet is primarily intended for women, with modifications suggested for men.
3. Men are recommended to add an extra 100 calories/day in the form of protein.
**Dietary Guidelines**
4. The diet involves a significant reduction in calorie intake to promote weight loss.
5. Users are advised to drink black coffee or caffeinated tea without additives.
6. Meals are specified for each day, with limited food options.
7. Vegetables should be steamed, baked, boiled, or eaten raw.
8. Meat should be grilled or baked.
9. Vegetarian options include substituting protein sources with tofu, lentil beans, or portobello mushrooms.
**Meal Specifications by Day**
**Day 1**
10. Breakfast: Half a grapefruit, one slice of whole-wheat toast, two tablespoons of peanut butter (with alternatives for peanut allergies).
11. Lunch: Half a cup of tuna, one slice of toast, water, black coffee, or tea.
12. Dinner: Three ounces of meat, one cup of green beans, half a banana, one small apple, and one cup of vanilla ice cream.
**Day 2**
13. Breakfast: One slice of multigrain toast, one whole egg, and half a banana.
14. Lunch: One cup of cottage cheese (or cheddar cheese), one hard-boiled egg, and five saltine crackers.
15. Dinner: Two hotdogs (without the bun), one cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla ice cream.
**Day 3**
16. Breakfast: Five saltine crackers, one slice of cheddar cheese, a small apple.
17. Lunch: One slice of whole wheat or multigrain toast and one hard-boiled egg (with specified alternatives).
18. Dinner: One cup of tuna, half of a banana, and one cup of vanilla ice cream.
**General Guidelines and Exercise**
19. The diet should be followed for 3 days, then taken off for 4 days, repeating as desired.
20. During the 4 days off, users should aim to eat around 1,500 calories or less.
21. Intense workouts are not recommended during the diet; instead, opt for a brisk 30-minute walk daily.
22. Exercises like lunges, squats, jump rope, and push-ups are suggested to support weight loss goals.
23. Users are advised to consult a physician before starting the Military Diet.
**Miscellaneous**
24. Alcohol is strictly prohibited during the diet and recommended to be limited to one glass of wine on off days.
25. Weight loss and fat loss are distinct, with the diet aiming to reduce both water weight and fat.