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.
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.
The 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:
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.
Fruit, vegetables, low fat dairy, lean protein, whole grains, legumes, nuts, avocado, low calorie salad dressing.
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
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.
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.