![Diet Plans and Nutrition [Home]](/images/everydiet4.gif "every Diet [Home]"){kind=small}
4 Day Diet
Background
The 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.
4 Day Diet Basics
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.
Another 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.
Pros
- 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.
Cons
- 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.
Conclusions
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.
I started the 4 day diet on March 5th and I had lost 6lbs by Monday, March 8th..Stick to the plan, it works. The detox is very important. @ Keyla, I do not eat pork so I did not put the ham hock in the soup and it was delicious. You only have to have 2 cups so I would suggest maybe a 1/2 of cabbage or a very small cabbage. This really works and I am so glad and excitied that I decided to try this diet!!!
What is a subsitute for cabbage soup?
me and my girlfriend and trying to start this diet out.The quetion were trying to figure out is how often do u it the stuff in each model?, and often during the day every hr or two hrs?
You’re a nutritionist and you can’t spell or write a grammatically correct sentence — AND you’re hocking the so-called “Blood-Tye Diets” that have long been known to be a load of poo? I don’t believe you’re an educated nutritionist — not for one minute. Troll elsewhere.
I just started today! I was wondering if there is a substitution for the yogurt; I just tried it and gagged plenty, even with fruit in it. I dont know how people eat this stuff
I like to use my juicer, does anyone know if this is suggested while on this diet I wonder if it is discouraged since you could combine much of the fruits or veggies into one drink.
I am going to get the book today and i know i can do it. The first couple of days might be hard but i want to be swim suit’s this summer and i have to be in shape to keep up with my ten month old. But i don’t want to be one of those people stuck on diet pills. So this sounds perfect.
Also my husbandy will be doing it to. I hope to see result’s and it stay off. Any advice?
No, that would be a violation of copyright….
Would anyone who has the book be so kind and write the 7 modules of this diet…THANKS!!
Most libraries have the book, if you don’t want to buy it.
I went on this diet a year ago…lost 17 pounds in just over a month…I did the first month of modules and then another three modules…at that point I felt I had control of it and I have kept the weight off. I found myself craving salads with beans and rice (instead of things like icecream). He is right, just focus on the four days until you learn portion control. I needed a refresher and this diet (I prefer to think of it as healthy eating) did it for me. I have a bit of arthritis and found when I cut back on meat and focused on fruits and veggies and water (like he states in diet) that my joints didn’t ache as much. It is successful…on vacation I put on three pounds but that quickly disappeared again when I just “focused and remembered” what was good for me. I would now like to take off another 15 pounds and am going to go through it again.
Hi Nikki
I’m not sure if you got your answer but I just read the book again and you go right into the next module, no days off. The 4 day diet just means that each module is 4 days and then you switch to the next module in the book and so on. Hope that helps. Good luck. Tina
I have the book and intend to start the detox this week. My question is, do you go to the next module immediately or do you diet 4 days off 3, then go to next module? I kinda skipped some of the chapters and went straight to the diet plans….
Do I need to buy the book or can someone tell me what the diet meal menu is for the 4 days?
I love this diet only on to day 4 but have lost 2kg going to buy the books. Never hungry love it. Recommend it to EVERYONE!! I drink green tea instead of coffee and space them out but you eat it how you want its up to you make it a meal or just a constint snack list, its great.
Suzanne: I think that the 2 cups of coffee are distributed throughout the day i.e. you can’t have more than 2 cups. This is a great book to buy, since it allows you to prepare mentally as well as gives you a practical diet that does not take away the pleasure of food.
I love this program. I have just completed the first four days and have already lost 5 pounds. I cheated a little and didn’t get all my exercise in because of things coming up. I know I could’ve lost more if I would have completed the other 2 days of exercise.
I’ve been doing this 5 days and have lost a pound/day (I expect to slow down after day 8, after detox period). The 1st 4 days are restrictive: only fresh fruit, green leafy vegetables, brown rice, beans, legumes, plain yogurt, cabage soup, eggs. But you can have 2 c coffee everyday. I have not been hungry, because to eat all the servings he recommend, I try to eat once/hr. Day 5-8 introduces fish/chicken/turkey, diet soda and snacks. Day 9-12 includes sirloin, sandwich w hi grain bread, turkey bacon, protein shake. Days 13 on starts adding more variety of foods. I’m learning PORTION CONTROL and eating high fat/sugar foods as a treat or in strict moderation. Easy foods to find, eat, prepare — you need to think outside the box and plan your days to mix up the order of the foods he lists to suit your tastes and moods.
I looked at the first day of module 1 (detox) and I wanted clarification. Do you drink the 2 cups of coffee back to back, or spread them out throughout the day? And do you eat the foods listed in order, or just find a way to fit them into the day? Please help.
This is a really great diet, but it is very hard at first. In the “induction” module, you are basically eating four to five hundred calories a day. Dr. Ian describes it as a cleansing period. I think the rest of the modules are pretty manageable. I’m on Day 12 of the diet and I’ve lost 10 pounds and an inch off my waist. He recommends the amount of exercise you should do, and that is what I’ve been doing. Good luck!
I love this diet. It’s easy to follow. I have seen great results. Buy the book it’s worth it.
i want the complete diet chart of 4 days diet plan…….because it looks good to me.
This is the greatest diet I every started, I have lost 6 pounds in 4 days, and went from a 37 inch waist to a 34.5 inch waist, by just following this diet, I even cheated a little and still lost weight, started at 220 and down to 214 lbs, get the book today and by next week you will be in a new pants size, no bull s!*t.
hi m a nutritionist want more about the BLOOD type diet plans