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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.
Click Here to purchase the book at a discounted price.
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 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!
Hope this works for me….
this article is very good,providing lots of information about RA.I liked it. Thank u so much
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.
I HAVE BEEN TRYING TO LOSE WEIGHT BUT AM HAVING TROUBLE BECAUSE I HAVE MEDICAL PROBLEMS WHICH MAKES IT HARD FOR ME TO DO SOME EXERCISE UNLESS YOU CAN GIVE ME SOME LIGHT EXERCISE AS I HAVE JOINT DECENTERGRATION,ARTHRITIS,OSTEOPEROSIS,SCOLIOSIS,AND HIGH BLOOD PRESSURE,AND I ALSO SUFFER FROM A LOT OF STRESS WHICH I HAVE BEEN TOLD BY A DR THAT THIS IS PUTTING WEIGHT ON INSTEAD OF LOSING IT SO CAN YOU PLOEASE HELP I AM ALSO ON A DISABILITY PENSION BECAUSE I CANT EVEN WORK ANY MORE DUE TO MY JOINTS AND BACK ACHEING BUT I WANT TO GET BACK INTO MY SMALLER CLOTHES
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.
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?
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!
I would like to know more about this diet
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.
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?
I would like to eat healthy as well as my kids
i cant wait to loose wait in 4 days
BTW I forgot to mention, I believe too much fat back in the diet is effecting me!
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
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
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.
1st day- 5lbs gone, can hardly wait to weigh in tomorrow morning.
Try this diet
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?
I would really like to get the book but i’m in South Africa, is it possible to get it here?
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?
it’s my third day and i’m down two dress sizes i didn’t actually think it would work but it soo does.
i recommend this diet to everyone!
I looked over the meal plans and they don’t vary as much as they claim. Mostly a vegetarian plan. Tiny potions of lean meat or fish once a day after induction. Some low fat dairy allowed. Lots of veggies, fruit, and exercise. It allows some carbs like brown rice and beans or lentils.
hi!!! im yuni im from korea.. now i want to diet but its to hard to me… now my weight is 60kg and my height is 150cm.,my age is 14 and can you pls. give me a diet plans like what will i eat for a day…
What do you mean, taking? Basically, you r following the plan as outlined in the book. 3 servings of fruit, large/med salad, 2 cups of cooked or raw green leafy vegetables, like greens, spinach, lettuce, etc., beans on day 1 & 3 and lots of water. For fruit, I chose strawberries, red grapefruit, apples and pears.
girls can u help me wid the first module
i mean what are u taking on first 4 days ?
Today is my 4th day on the diet and i’m down 5 pounds. I’ve not been hungry at all. I eat about every 2-3 hours. What I find that staves off hunger is to cut your fruit up in bite size pieces so that when you can eat them gradually.
I’m on day 3 and I’m starving. I don’t know why because days 1 and 2 were great. I lost 5 pounds the first day! Any tips on how to stave off the hunger?