The 4 Day Diet is an incredible way to drop pounds. Yes, you really can lose a significant amount of weight in only four days.
The 4-Day Diet was created by Dr. Ian K. Smith, a contributor to Celebrity Fit Club and creator of The 50 Million Pound Challenge as an effort to help African Americans lose weight.
Smith said the diet is intended to help prevent the monotony of restricted eating plans. There are seven modules that can be mixed and matched to meet the dieterís specific needs. Calorie ranges for each module range between 1,000 and 1,800 calories per day. (The average calorie range for adults is 2,000 calories per day.)
1. Induction. This phase allows leafy greens, fruit, non-starchy vegetables, beans, brown rice and low- or non-fat dairy products. It is designed to remove toxins from the body and to provide a kick-start weight-loss plan.
2. Transition. This phase allows about 1,300 calories per day, including: three servings of fruit, four servings of raw vegetables, 1 cup of beans, 4 oz of fish or poultry, 1 diet soda and two snacks. The snacks can include low-fat cheese, fruit, nuts, lean roast beef and many other options.
3. Protein starch. This phase introduces eggs, milk, lean meats and fish to the program and is intended to help the dieter past plateaus.
4. Smooth. This phase is intended to help you use an eating plan with normal portion sizes. In theory you can eat what you like, but in moderation.
5. Push. This phase is a more restrictive meal plan to provide additional help through a weight loss plateau. There are four daily menus that specify what you can eat each day.
6. Pace. This is a slightly less restrictive version of the Push phase.
7. Vigorous. This is the final phase, intended help you lose those last stubborn pounds.
As long as a dieter starts with the first two phases, he or she can mix up the other phases in any order.
In addition to the diet, there are also exercise recommendations, affirmations and other tools. For example, dieters are encouraged to keep a diary, starting about 10 days before the start of the 4-day diet.
It is important to note that while it is called the 4-day diet, the total plan lasts about 28 days with each segment lasting 4 days. The idea is that dieters will be less likely to give up if they know they only have to follow a particular meal plan for four days.
At least one medical expert approves the 4-day diet, with some caveats. Elisa Zied, MS, RD of the American Dietetic Association says it is a good way for dieters to learn portion control and how to update their weight-loss goals.
However, she noted that the calorie counts are too low on some days and some menus may be too skimpy on calcium and other nutrients. However, if a dieter adds whole grains and low- or non-fat dairy products to the menus, the program can be very effective, she said.
Imagine, a 4-day diet that really does help you lose weight in a healthy way. Sounds like a plan to consider.
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