The 3 day diet

Losing weight has been such an incredible journey for me, it helped me regain my confidence, I became happier, more open to people and felt like I had been given a new chance at living. This is a journey for me, which has it’s ups and downs and everyday I am still learning something new and growing. So many people have been asking me about tips/cheats with weight loss. As I like to emphasize, there are no shortcuts and all that is required is exercise, healthy eating and discipline. With all that being said, if you want to fit into “that dress and jeans” and you want to lose a few pounds, this is for you.

This is my favourite “Go to” diet whenever I am feeling bloated or feel like I have gained a few pounds. Although when I first started my fitness journey it worked better as I had more water weight to lose, I have found that it is no longer as effective now. This diet is also known as the Military Diet or the Ice cream diet (Yes, you can eat ice cream on the diet).

Day 1 breakfast:

  • 1 slice of bread, ideally whole wheat (I substitute with 1 rice cake, I would recommend this as it is lower in calories)
  • 1 tablespoon peanut butter (Almond butter is better or sugar free peanut butter)
  • Half a grape fruit
  • I cup of coffee (I drink green tea)


Day 1 Lunch:

  • 1 Slice of bread
  • Half cup of Tuna
  • 1 Coffee (I drink green tea with added hoodia)


Day 1 Dinner:

  • 3 ounces of meat
  • 1 cup of green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup of vanilla ice cream

Because I am NOT an ice-cream fan and I love my veggies, I decided to add a cup of carrots and not eat the banana and ice cream.


Day 2 Breakfast:

  • 1 egg
  • 1 slice of toast
  • 1/2 banana


Day 2 Lunch:

  • 1 cup of cottage cheese ( I could not finish the whole cup and only had half)
  • 1 hard boiled egg (I decided to have half a banana as I had a busy day and did not have capacity for the egg admin)
  • 5 saltine crackers


Day 2 Dinner:

  • 2 hot dogs (without bun)
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 1/2 cup of vanilla ice cream

Again I did not have the ice cream and I decided to substitute the banana with a small apple.


My day 3 was most hectic and I could not take anymore images.

Day 3 Breakfast:

  • 5 saltine crackers
  • 1 slice of cheddar cheese
  • 1 small apple

(I had the 5 saltine crackers and half the cottage cheese cup left from Day 2)

Day 3 Lunch:

  • 1 hard boiled egg
  • 1 slice of toast

Day 3 Dinner:

  • 1 cup of tuna
  • 1/2 banana
  • 1 cup of vanilla ice cream (I did not have the vanilla ice cream)


During this time period I went to gym everyday and did 20- 30 minutes cardio (Mostly lunges and treadmill) as well as crunches and abs work. So I was in the gym for approximately an hour everyday. Plus I drank around 1,5 litre of water everyday. The diet promises that you will lose 10 pounds, equivalent of around 4kgs. I lost 3kgs which is 6.7 pounds.

Day 1 Weight:



Day 2 Weight:


When I started my job 7 months ago I also shared the tip with some of my colleagues and it worked for them as well, the downside of the diet (as any other diet) is that if you go back to eating unhealthy you will gain all the weight back. So this is one of my cheats to weight loss and one of my favourite “diets” that I have come across. If you have any diets/comments/questions, please share on the comments section.

For more information on the military diet, substitutions and calorie count, please click here

Published by Sibahle Teyise

Mholo, Hello, Groete, Sawubona, Lotjhani, Dumela, Ndaa, Avuxeni! I’m Sibahle Teyise, JAGWAT founder and head content writer. I have an Undergraduate Degree from UCT majoring in Public Policy and Literature, as well as a Postgraduate Diploma from UCT specialising in Marketing, Events Management and Business Communication. I am an author under construction, working on my book to be published soon- "When It Happens For Girls Like Us". I started JAGWAT in 2017, following the success of my personal blog - Tales Of The Mute. The inspiration to start JAGWAT came after hearing the sad stories of women being murdered on a daily basis, the violence against women as well as the many stories of women taking their own lives because of suffering in silence. JAGWAT provides a platform for women to take back the power by sharing their stories on a public central platform and with this, they show other women that they are not alone. I believe that when women stand together great things happen. No women should suffer in silence and the more we speak up as women and create a sisterhood and support group, the more powerful we can become. I am passionate about communities with women from disadvantaged backgrounds and JAGWAT supports Women Initiatives as well as making a difference in various schools from the township by offering assistance to learners in the form of mentorship and tutoring. I am a self-proclaimed book-worm and although I am a shy person, I am a motivational public speaker. I was heavily bullied in primary as well as high school and I am extremely passionate about Anti-Bullying campaigns and initiatives. I read, I write, I gym, I pray, I cycle, , I hike, I run, and pretty much everything in between. I am a weight loss motivator having lost 16kg in the past 2 years, which is quite an achievement for someone who can’t cook. (Thank GOD for food that can easily be boiled!!) I am a firm believer that an empowered women can empower other women and JAGWAT aims to be that platform for Women Empowerment. On a lighter note: I have the worst music playlist in the history of playlists.

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