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Most diets are too monotonous for some people. Monotony is one of the biggest excuses among dieters for quitting their eating programs. Not that they don’t want to lose weight, because they really do; they are just stiff bored of the meals.

If you want variety but still want to slim down, the 4 Day Diet may be your best weight loss solution. This is a very dynamic program, in that you never eat the same food for more than four days. The 4 Day Diet book is penned by Ian K. Smith, M.D.

This eating regimen consists of seven phases, each of which lasts for four days. Every phase or module has a different meal plan, which focuses on a particular food group. Also, every module has a different set of recommended exercises. By 28 days, you will have lost weight by as much as 12 lbs.

More remarkably, the 4-Day Diet helps you tackle the psychological impediments to dieting and weight reduction in general. Throughout the program, you are given tools and strategies to counter those hurdles, e.g. by “thinking like thin people,” using the power of affirmations, and measuring success according to other means than the scale.

4 Day Diet – What You Can Eat

During the first phase of the 4-Day Diet, also known as the “Induction” module, you are asked to refrain from eating meat or fish. Instead, you must only eat fruits, beans, leafy vegetables, brown rice, and nonfat milk or yogurt. Your only source of fat during these first four days is salad dressing and a little amount of oil. In doing all these, you would “detoxify” your body.

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“Transition,” the second 4-Day Diet phase, is when you begin to take fiber-rich unprocessed food. This module is designed to train your body to feel satisfied on lesser calories than usual, i.e. 1,300 per day. It also lets you choose from a wide variety of snacks, e.g. low-fat cheese, nuts, marshmallows, and so forth.

Finally you get to eat meat, fish, and eggs after completing Phase 2. This is the “Protein Stretch” of the diet, which prevents weight loss plateaus.

By the fourth phase, also known as the “Smooth” module, you will have known how to feel full from eating regular portions. At this point, you are free to eat anything you like, be it a fat-rich burger or pizza, but as moderately as you can.

In the next phase, called “Push,” you will revisit the more stringent aspects of the program. “Pace” or the sixth phase gives you some concessions. Then “Vigorous” or the final phase directs you to an even stricter regimen.

Remember that the most critical phases of the 4-day Diet are the first and second. Feel free to undergo the other phases in random order.

Companion books to the 4-Day Diet teach you restraint and discipline to implement this regimen to the last day. It has lessons on visualizations, whereby you picture the amount of physical activity you need to burn the equivalent of a certain dish or imagine fat from your intake going into your blood vessels, for example. It also teaches you how to keep high-calorie fare out of easy reach and, most importantly, avoid getting tempted.

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Every 4-Day Diet module recommends a specific set of physical activity, usually a combo of cardiovascular exercises and strength training. The exercises are changeable with your fitness level, such that you can scatter them into shorter routines.

Sample 4-Day Diet Menu

Induction (Phase 1):

  • 2 cups green, leafy vegetables
  • 2 cups green salad with 3 tbsp. zero-fat dressing
  • 1 tbsp. psyllium husks
  • 1 cup chickpeas, lentils, or other beans
  • 1 1/2 cups brown rice
  • 1 cup freshly squeezed lemonade
  • 4 servings of fruits
  • 2 cups coffee, with minimal to no cream, sugar, and milk
  • 6 oz. zero-fat regular yogurt

Transition (Phase 2):

  • 4 cups vegetables, raw
  • 1 cup beans
  • 3 servings of fruits
  • 4 oz. fish or chicken
  • 1 diet soda
  • 2 snacks

Protein Stretch (Phase 3):

  • 2 eggs or egg whites
  • 1 strip turkey bacon
  • 1 lean meat sandwich, with 1 tbsp. low-fat mayonnaise
  • 2 servings of cooked vegetables
  • 1 cup beans
  • 1 cup brown rice
  • 2 servings of fruits

Smooth (Phase 4):

  • Eat anything you like, but in moderation.

Push (Phase 5):

  • 2 cups green salad
  • 2 servings of vegetables
  • 2 cups carrots
  • 1 cup beans
  • 3 servings of fruits
  • 5 oz. skinless chicken
  • 1 cup freshly squeezed lemonade

Pace (Phase 6):

  • 2 cups green salad
  • 1 cup vegetable soup
  • 2 servings of vegetables
  • 2 servings of fruits
  • 5 oz. fish
  • 2 pancakes
  • 1 diet soda
  • any amount of green tea

Vigorous (Phase 7):

  • 2 servings of vegetables
  • 3 cups green salad
  • 1/2 cucumber
  • 1 1/2 cups broth-based soup
  • 3 servings of fruits
  • 2 snacks

4 Day Diet – Some precautions

Dietitians laud the 4-day Diet’s stress on eating in moderation. They also laud how the 4-Day Diet encourages dieters to constantly reevaluate their weight loss goals. However, they caution on depriving yourself of too much calories, which is the hallmark of this diet. To compensate for the deprivation, some nutritionists recommend a few concessions like drinking low-fat milk every day for the whole stretch of the program.

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4 Day Diet – Conclusion

Four-Day Diet teaches you strategies and tips that would prove to be useful long after you complete 28 days. Even though the program does not present any regimen for maintenance, its lessons should stick with you in the long haul towards weight management.

In the end, you make your own call on which diet plan suits you. The important thing is you have the proper mindset to carry on a diet until the last day of the program. You can fit into this frame of mind by adopting an effective diet pill. With the tips and tricks taught to you by the 4-Day Diet, plus the weight reducing effects of a fat burning diet pill, you should lose more than you bargained for.

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