This isn't a 4-day crash diet. It's actually a month-long program that you tackle in 4-day bursts. And you can do anything for only 4 days at a time, right?
Once you set a weight-loss goal, you start the actual diet. The diet is made up of seven phases that each last 4 days. Each phase has a different focus with lots of food choices, so you shouldn't get bored.
The seven phases go like this:
- Induction: This first phase is about getting rid of toxins by eating mostly fruits, vegetables, beans, and legumes.
- Transition: You start reintroducing foods without overdoing it.
- Protein Stretch: You’ll load up on protein, such as lean meats, fish, and eggs.
- Smooth: This is where you can "cheat" a little. You can add some pizza, pasta, burgers, or hot dogs. Just don't pig out.
- Push: This is a hard part. You’ll need all your mental energy to get through these 4 days of limited calories and at least an hour of cardio a day.
- Pace: You keep a steady exercise and balanced diet going.
- Vigorous: This one is the strictest part -- 4 days of mostly vegetables and fruit, plus lots of cardio.
What You Can Eat and What You Can't
Food choices vary between stages, but Smith keeps things simple with a list of foods and portions you can eat each day. Eat until you are satisfied but not stuffed.
The 4 Day Diet doesn’t say much about alcohol, other than it’s a temptation and you should practice the 80-20 rule. That means that if 80% of what you eat and drink is healthy and on the plan, and the remaining 20% is off the plan, you will still succeed in losing weight.