This diet revolves around the idea that changing up your physical activity and diet every 4 days or so will help you enhance your weight loss goals. However, there are no studies or tests that can prove such a claim.
The Four Day Diet can be described as an exercise and eating plan. It was developed by Ian K. Smith, a medical doctor, which fans of “Celebrity Fit Club” may be familiar with.
While this particular diet isn’t a quick fix, it is an approach to tricking your body’s metabolism. The objective is to increase the amount of pounds you shed.
How This Diet Works
The Four Day Diet is comprised of a set of segments known as modules. You’ll be modifying the ways you exercise and eat every 4 days.
T?he creator of this diet believes that this eating style will be beneficial for weight loss, as it forces the body to accommodate dietary and exercise changes. The results – a surplus of calories burned.
Here is what the modules are comprised of:
Induction – this module is developed to help with detoxification of the body. On the day of induction, you may drink coffee, water, and lemonade (low in sugar and freshly squeezed). You can also eat brown rice, yogurt (low-fat), fruit, a salad, and leafy green vegetables. Cardiovascular exercises should be performed for approximately forty minutes.
Transition – when this module is taking place, all food groups will be reintroduced into your existing diet. On transition days, you can consume water, coffee, and diet soda. You can also consume raw vegetables, salad, fish or lean poultry, legumes, fruit, raw vegetables, and a couple of snacks low in calories (for instance, one cup’s worth of grapes and 20 almonds). Cardiovascular activity of some type should also be performed.
Protein stretch – during this module, you’ll boost your intake of protein for the sake of bypassing plateaus, as far as weight loss is concerned. Protein stretch days let you consume water and coffee, cooked vegetables, brown rice, legumes, a protein (lean) sandwich, raw vegetables, fruit, some kind of protein shake, turkey bacon, and eggs. Weightlifting can be done for twenty minutes, and cardiovascular exercises should be performed for thirty minutes.
Smooth – at this point, you can eat several foods you enjoy that were once restricted. When this module is taking place, a smooth diet will mostly be healthy, but you’ll be able to indulge in food like chili, fries, burgers, and pizza. Exercise will be comprised of both weightlifting and cardiovascular activity.
Push – during this module, the eating plan you follow will be quite strict. Its purpose is to kickstart the body into weight loss. The diet will mostly involve a salad, fruit, legumes, lean protein, and eggs. Cardiovascular activity should be increased. A pedometer should also be worn while taking a thousand steps each day.
Pace – at this stage, you be eating in a way that isn’t as strict in comparison to the previous module. The food that you eat on pace days will include a couple of snacks low in calories, legumes, brown rice, vegetables, salad, lean meat or fish, yogurt (low-fat), and cereal. Weight training and cardiovascular activity can be conducted during this module.
Vigorous – the purpose of the last module is meant to help shed those final few pounds. You’ll be able to eat cooked vegetables, lean meats, salad, soup, raw vegetables, fruit, and yogurt (low-fat). Cardiovascular activity is what you should be focusing on.
The modules above should be followed sequentially for thirty days. You can also customize a program of your own, tailoring it to your schedule or personal preferences. You are encouraged to follow the initial 2 modules in their original order before rearranging the remaining five as you see fit.
Benefits of the Four Day Diet
Like with most diets, there are some positives and negatives to consider, including the following:
- Incorporating exercise
- Sticking to the strengthening workouts in this diet can prevent muscles from being wasted, which tends to happen during the weight loss process.
- Balanced, healthy eating suggestions
The Four-Day Diet’s Drawbacks
The claims are unsupported
According to the National Weight Control Registry, people that follow a fairly consistent routine of physical activity and healthy eating tend to achieve success when it comes to weight loss and maintenance.
Nutrient deficiency potential
While the diet does incorporate healthy foods, its limitations mean dieters may be eating insufficient amounts of dairy products and whole grains.
Regaining your weight
Diets that modify your approach to eating for specific periods of time increase the odds of potentially regaining weight after the diet has concluded.
Although the Four-Day Diet does have some health benefits, its limitations might make it challenging to stick to. It may also result in a deficiency of certain nutrients, such as vitamin D and calcium.