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Level of Effort: Medium

Limitations: You may make smart substitutions for some of the foods on your daily list, but generally, you can’t eat high-fat, high-carb foods.

Cooking and shopping: You’ll cook or eat out as usual, as long as you stick to the guidelines.

Packaged foods or meals: No.

In-person meetings: No.

Exercise: Required. Each day has specific exercise goals including cardio, strength, and resistance training, ranging from about 40 to 70 minutes per day, excluding the occasional rest day.

Does It Allow for Dietary Restrictions or Preferences?

The 4 Day Diet is generally geared toward low-fat, low-salt foods. You can easily adjust it to meet gluten-free, vegetarian, or vegan needs.

What Else You Should Know

Cost: You’ll spend roughly the same amount on groceries.

Support: No.

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