Fat loss has long been something that most humans have desired to master. Everyone can benefit from gaining some muscle and losing some body fat (unless you’re Phil Heath then in that case, you’re already maxed out), not only in terms of aesthetics but also for health reasons. Lowering body fat and lowering one’s body weight can do wonders in terms of blood pressure, cholesterol, or just simply being more athletic. But at the end of the day, a diet (or fat loss) can be reduced to burning more calories and eating less calories.

Weight loss is bound to occur when you eat less than what your body needs. Simply put: eat less, move more. That way your body will tap into stored body fat as energy (as opposed to the food you eat.)

But some of us need a jump start on our diets, a huge reduction on the scale can give us that boost and motivation that we need. Here is the 3-day military diet that can help you lose 10 pounds! (This diet is intended for women, but men are recommended to add an extra 100 calories a day in the form of protein.)

Note: this diet may (or may not) actually be used by members of the military. But it does work! Not because of some fancy foods that can burn fat but simply because of the reduction of calories. (Hint: ice cream is included in this diet…but in moderation!)

Breakfast may be one of the most essential meals of the day simply because it will give you that desired energy first thing in the morning and it can help kickstart your metabolism. For your first meal of this 3 day military diet you can have half a grapefruit, 1 slice of toast (preferably whole wheat or multigrain) with 2 tablespoons of peanut butter.

If you have a peanut allergy you can substitute it with almond butter, soy butter, sunflower seed butter, hummus, pumpkin butter, or bean dip. And any breakfast isn’t complete without 1 cup of black coffee or caffeinated tea.

Please note, you cannot add any sugar, cream, milk or sweeteners into your coffee or tea. These beverages are not essential to the diet as you can substitute it with any amount of water. But green tea and coffee both have thermogenic properties (burns more calories) and black coffee has the ability to suppress your appetite.

The next meal of the day (lunch) consists of half a cup of tuna, another slice of toast (but no peanut butter this time) and water, black coffee or tea. If you need to season your foods then go with alternatives such as garlic salt, pepper, honey mustard, and any other low or no calorie seasoning.

For dinner, you can have 3 ounces of any type of meat, 1 cup of green beans, half a banana, one small apple and one cup of vanilla ice cream. As you can tell, there isn’t a lot of food in this diet and that’s because lowering calories is what causes weight loss. If you wanna drop the pounds, you got to cut the calories!