4 Day Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

4-day-dietThe 4 Day Diet was written by Dr. Ian Smith who is also the author of the Fat Smash and Extreme Fat Smash diets.

Smith claims that this program will help dieters to avoid the common pitfalls of dieting including boredom, not allowing treats, too much repetition, and plateaus.

The 4 Day Diet is not simply a diet that lasts for four days but rather it consists of seven separate dieting modules that last for four days each.

Smith claims that it is much easier for you to focus on what you are eating for the next four days rather than what you will and will not be eating for several weeks.

4 Day Diet Basics

The purpose of the different modules is that of increasing variety in the meal plan so you don’t get bored eating the same foods all the time. In addition it has the benefit of keeping the metabolism working well because the body is kept guessing and it doesn’t have time to adapt to the diet.

The seven dieting modules include:

  • Induction (detox/cleansing)
  • Transition (to reintroduce all food groups)
  • Protein Stretch (to avoid plateaus)
  • Smooth (when you can have some formerly forbidden foods like pizza and French fries)
  • Push (the sprint just before the final stretch, back to a stricter eating plan)
  • Pace (a comfortable module for you to catch your breath)
  • Vigorous (the final module to lose those last few pounds)

Dieters can follow the diet plan through the seven phases for a one month program but it is also possible to create a customized program where you start with the first two phases and then do the other five in which ever order you like.

Smith places a great deal of emphasis on the psychological factors that are essential for successful dieting and says that losing weight is 80% mental and 20% physical. Dieters are provided with instructions on how to use tools like goal setting and visualization as well as with practical strategies for avoiding temptation.

Recommended Foods

Fruit, vegetables, low fat dairy, lean protein, whole grains, legumes, nuts, avocado, low calorie salad dressing.

Sample Diet Plan

The meal plans vary dramatically throughout the different segments. The following is a sample daily food list for the ‘Induction’ phase.

2 cups coffee. Limit sugar to one packet and cream or milk to one teaspoon per cup.
2 cups of raw or cooked green leafy vegetables.
1 cup freshly squeezed lemonade with no more than a tablespoon of sugar.
1 tablespoon psyillium husk.
4 servings of fruit.
6 oz plain fat free yogurt.
2 cups green garden salad with 3 tablespoons fat free dressing.
1 cup cooked beans (chickpeas, lentils etc.)
1 ½ cups cooked brown rice
Unlimited plain water

Exercise Recommendations

Each diet module comes with specific recommendations for exercise. Dieters are advised to build up slowly in accordance with their fitness levels and if necessary to break up exercise into several short periods over the day.

Costs and Expenses

The 4 Day Diet retails at $24.95.

Click here to purchase this diet for a discounted price.


  • Unique and interesting approach to dieting.
  • Good for dieters that get bored easily or don’t like to follow a strict diet plan.
  • Addresses the psychological factors involved in weight management and dieting.
  • Can be customized according to the dieter’s preferences.
  • Highlights the importance of goal setting.
  • Allows for controlled cheating, which may increase adherence to the diet over the long term.
  • Does not require any special foods or supplements.
  • Suitable for vegetarians.
  • The author has a very motivating writing style.
  • Includes recipes.


  • Does not account for individual variations in calorie and nutritional requirements.
  • The meal plan lists all the foods to be eaten in the day and does not break it down into individual meals.
  • Will not appeal to dieters that prefer to follow a routine with their meal plans.


Smith has provided dieters with a unique approach that may help to keep up interest and enthusiasm that will enhance the chance of successful weight loss. The ability to customize the diet as well as the differences between the diet segments will make this diet appealing to those who prefer variety or have difficulty sticking with standard diet plans.

 By Mizpah Matus B.Hlth.Sc(Hons)
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  • canuck

    I have done this diet a couple times now, usually in the spring. It works great. This time we are actually doubling up on each module, so it is now the 8 day diet. You learn how to eat, also how to cheat, but in a better way than before.
    The first module can be tough, then in the second you might feel your energy level down during exercise. By the third and fourth you are starting to look and feel much better.
    Its nice because it really does teach you about your body and how foods work.

  • kristin

    Easy to stick to

  • Sadhna

    I would likt to know more about to eat a full day for example,then I can do same the rest of the day.Cause I do it vegetables,smoothies and beans like dhall or lentils the whole day.But do we eat at night?

  • tasha

    I must say that i am thoroughly impressed im on day 4 of the induction phase and i wanted to take a peek at what results am i at now, and low and behold i lost 6 lbs. I must say that pre packing your foods for the following day helps alot, and i’ve also don’t eat after 7, so i am really enjoying this plan alot!

    • kerrin

      hi tasha,
      im a little confused on how it works. so there are 7 phases and you do it every 4 days, right? soo there are 4 days per phase, right? so 4 days for the induction phase.. and soo on. right?

      im totally confused! haha please reply

  • Magic

    Hope this works for me….

  • manisha mavai

    this article is very good,providing lots of information about RA.I liked it. Thank u so much

  • Veronica

    I did this diet and lost 20lbs by time I finished the last module. Unfortunately when I finished I went back to my old habits and gained the weight back plus some. This is really a life style change and it really works. In order to keep the pounds off you have to be willing to change your eating lifestyle. I am definitely going to do it again and this time I’m changing all of my bad habits. Keep up the good work people and God bless you.



    • aurora

      I think that the safest way to start losing weight for someone who cannot exercise is to: 1) eat what you normally eat, but a tiny bit less at first. For example, you are almost full, but would take another helping of something – leave it for good, and save it for later 2) pray – ask God in the name of His Son Jesus for the intercession of Holy Mary to heal you and help you feel better in the way that is best for you – I can assure that you will slowly receive the help you need most even if in a way that you did not expect – be patient, because nothing good happens overnight. 3) As you progress, reduce especially your complex carbohydrates/starches and fat intake; also, try to cut out all refined sugar or most of it (you have no benefit from that that fresh fruit cannot supply better in terms of taste and nutrition). Add a bit more protein fruit and vegetables to your diet. Let all the changes be gradual and not extreme – or you may binge on unhealthy foods. If you want a dessert, take a smaller bit a single serving packet or just give it up for today and offer your little sacrifice to God and renew your request for help. 4) Feel what you need and focus on distinguishing hunger from other needs to which you answer with food, but for which food is no answer – when eating more will not make you feel better in the LONG term (next hours as opposed to next 5 minutes), stop eating. Also, be prepared – your body (and fat tissue especially) will demand more and worse food at first – DO NOT LISTEN TO IT. If you had your healthy moderate meal, you are fine. Let your brain and will command your decision! If you do any of these you should feel better at many levels. Of course, you may find helpful to discuss any dietary changes with your doctor. Take care and have faith in God’s power to heal you and make you feel better.

      • Cheryl in NC

        What a wonderful, helpful reply! I don’t fall in the category of those who can’t exercise but even I can appreciate the valuable recommendations here. Thank you so much. I especially love the suggestion to pray and ask for help. We so often forget this.

  • Nan

    I am on the first day of the vigorous module (day 26 of the diet). I had originally planned to weigh weekly, but then decided to do all 7 modules before weighing. I am 5 ft 3 in and started at 124. I’ll be 50 in a month. I would guess that I have lost at least 5-7 lbs. I have been tired occasionally and cheated once, but mostly this has been the only diet that I have ever been able to stick to for more than 5 days. I feel much better mentally and physically. I don’t eat for at least 90 minutes before going to bed. I’m finding other things to do. I live alone, but I’m now fixing a meal every night and making sure that I have a plan for each days meals so that I eat every 2-3 hrs and don’t get hungry enough to find candy and potato chips (my normal meal as a single person). Very impressed with this diet.

  • Jackie

    What do you do after four days just go into next four module and what is
    Substitute for brown rice? I don’t like very much
    at all. Also can you use beans like Lima beans instead of chick peas?

  • Katonya

    Wow I just started the smooth module and I feel great, I don’t eat all the food as well but mentally I’m good and engulfed with energy. I love this plan and would hightly recommend it, seeing results immediately has pushed me to work out more and increase my organic purchases of the food, I just had pizza with chicken topping. I have my fruits and veggies bagged up for convenience. Did my Zumba today and actually can hit the gym or take a run. I can’t wait to see final result and I may just start all over again…….BE ENCOURAGED!

  • lalania becoats

    I would like to know more about this diet

  • Katonya

    Started this plan April 25th and has lost a lb daily, I add splenda to coffee and cream, made pinto beans and black eyed peas and cooked with smoked turkey neck. Daily salads etc… sticking to plan totally. The first 4 days were hard but I managed. To crave hunger I did have peanut butter on whole wheat flat bread (half)as my snack, but overall I feel great and this plan is working for me. Also I work out more than the requirements.

  • Jody

    I just started the 4-day diet. I was wondering if anyone could please tell me if they found a substitution for the coffee. My husband is doing this with me and he doesn’t drink coffee or tea. He is just sticking with water. Also when it references sugar in te lemonade does this mean regular sugar or sugar like splenda? Does anyone put anything on their rice or beans? Like fat free trans fat parkay?

  • Algemain

    I would like to eat healthy as well as my kids

  • stacey

    i cant wait to loose wait in 4 days

  • Roseann

    BTW I forgot to mention, I believe too much fat back in the diet is effecting me!

  • Roseann

    I have been on this diet on and off since November, to me it is very doable and I have no problems at all. Unfortunately, there have been too many functions that I can’t follow the diet, so once I cheat a few pounds will come right back on! I have lost 17 lbs. Now I seem to be having issues and I wish I could find out if it’s from the lack of fat in the diet. We had company over the weekend and I had provolone cheese and pepperoni, and other fats in the meal. This is the 4th time I have had severe stomach pains which lead to diarrhea and sometimes vomiting with discomfort radiating towards my back. Almost feels like gall bladder issues but it was removed. Is anyone else getting this? Seriously this diet works wonders, I will not hesitate to go back but I need to know if this is effecting me like it is. I would appreciate any feedbacks. Thank you, Roseann

    • Christina

      Hi Roseann,

      Actually, yes, I experienced that and it was horrible! It landed me in the Emergency Room actually. Both my parents have had heart attacks so I was quite scared when I went through severe stomach pains, radiating to my back, or vice versa (I couldn’t tell at the time) and diarrhea with serious loss of strength. I finally had someone drive me to the hospital and after incurring an $11,000 bill (thank goodness I only have to pay $500 which is hard enough) they couldn’t find anything wrong with me! I thought for sure it was going to be my bladder. The day I experienced this, I had just eaten a huge fruit plate (unlimited fruit day) then went outside and laid in the sun for around an hour. I came back inside and dropped to the floor in pain–and I have a high pain threshold. This pain went on for around 1.5 – 2 hours before I made the decision to go to the ER. I assumed I had eaten some bad fruit and it just had to “pass.” After hearing you describe the same symptoms, now I’m not so sure? I had great results on the diet though and did lost 16 pounds over the month but have since gained it all back. I’m on day 7 of another round. It would be nice to know what caused that?

      • Cheryl in NC

        Just a comment for both of you that when you have a food sensitivity, it is often possible not to know it because the body has learned to “hide” the symptoms. But if you go off of the food for between 4 and 10 days and then re-introduce it, your body will have a heightened reaction to it, which can often be severe stomach distress. That symptom, by the way, is often associated with dairy allergy – either allergy to milk protein or a lactose intolerance problem. And altho’ the lactose intolerance shows up quickly, the milk protein allergy can often take up to 4 days to manifest, which makes it hard to recognize. But it also can be any other food that you have an intolerance to but didn’t know it. I’d keep a food diary to help isolate the food if it should happen again; also, I’d look first to anything that you normally had a craving for, since the in-between stage of “masking” the allergy or sensitivity and finally breaking down with major sensitivity issues is a stage called “allergy addiction,” where you crave the food like you would anything you were addicted to. Anyway, don’t know if this was the issue for either of you but just thought I’d share it as one possibility. :-D

      • Christina

        gall bladder, I meant to say

  • Cheryl

    Great article. I especially enjoyed the pros and cons of this diet. The pros far outweigh the cons and this diet works. I lost about one pound each of the first four days–amazing ain’t it. will start it again right after the holidays

  • nicole

    I just started the whole process today, the detox phase. I’m full now but have a feeling I will be hungry tonight, I’ll see how it goes. I’m excited to see how much wieght I lose, I have been drinking LOTS of water.

  • mamarobbins

    1st day- 5lbs gone, can hardly wait to weigh in tomorrow morning.

  • patty

    Try this diet

  • Lise

    my husband and I are on the smooth phase now. He’s lost 12 lbs in 1.5 weeks, i lost 8 in 1.5 weeks. This meal plan does not take into consideration calorie requirements so my poor husband struggles with hunger but i’ve been doing fine. I don’t even eat all the daily food recommendations. This seems to by more of a meal plan to re-introduce you to caveman eating. Its healthy, low-fat foods. We’re suppose to have more energy on these foods but there is no way i have anymore energy…by far the detox (first 4 days) were the hardest days on this diet but you DO lose quite a bit of weight on this! This does work if you stick to the food regime and exercise.


    do you following the diet for 4 striaght days or every other day to equal 4 days and what can i eat the other 3 days of the week?

  • Nthabiseng Nkone

    I would really like to get the book but i’m in South Africa, is it possible to get it here?

  • jane

    just finished all the modules and i’m about to start them over – do you start from the induction module again? or do you skip induction and transition and go into the protein stretch?

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