The 4 Day Diet 

I’m pretty sure you have heard of Ian K. Smith. He is was a judge on Celebrity Fit Club. Well, he proposes a 4 day diet plan in which you incorporate little by little the “everyday food” into your daily intake. The 4 day diet has 7 different modules that you can follow in whatever order you prefer with the exception of the first two that have to go hand by hand. 

Modules

1. Induction (detox/cleansing)
2. Transition (to reintroduce food groups)
3. Protein Stretch (to avoid plateaus)
4. Smooth (everyday food)
5. Push 
6. Pace
7. Vigorous 

I have followed “The 4 Day Diet” before and I lose quite a bit of weight. To be 100% honest with you guys, from time to time, I follow modules 1 and 2 to kick start my weight loss when I’m on plateau… 

INDUCTION MODULE

Day 1. 

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 2 cups of green leafy veggies (raw or cooked)
• 1 cup freshly squeezed lemonade (1 tsp of sugar)
• 4 servings of fruits
• 1 6oz low fat or fat free yogurt WITHOUT FRUIT ON THE BOTTOM. 
• 1 medium (2 cups) garden salad - VEGGIES ONLY
• 1 cup of cooked legumes - NO BAKED BEANS
• 1 1/2 cups of cooked brown rice. 
• 40 MINUTES OF CARDIO

Day 2.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 2 eggs or egg whites with 1/4 cup chopped veggies 
• 1 cup freshly squeezed juice
• 3 serving of fruit
• 1 large-sized garden salad with watercress - VEGGIES ONLY
• 2 cups of green leafy veggies
• 1 up of vegetable juice
• 1 cup cooked brown rice
• 40 MINUTES CRADIO

Day 3.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 6oz low fat or fat free yogurt WITHOUT FRUIT ON THE BOTTOM.
• 3 serving of fruit
• 2 cups of green leafy veggies (raw or cooked)
• 1 cup freshly squeezed lemonade (1 tsp of sugar)
• 1 medium (2 cups) garden salad - VEGGIES ONLY
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 1 cup of cooked legumes - NO BAKED BEANS
• 40 MINUTES OF CARDIO

Day 4.

• Unlimited fruits
• 1 cup of green tea
• 1 large-sized garden salad with watercress you can add nuts
• 1 cup freshly squeezed carrot juice
• 2 cups cooked brown rice
• 1 cup cabbage soup
• 2 serving of cooked or raw veggies

TRANSITION MODULE 

Day 1 - 4

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 cup of carrots (raw)
• 1 cup sliced cucumbers with low fat dressing
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup cooked legumes - NO BAKED BEANS
• 1 4oz chicken/fish/turkey - NO SKIN/NO FRIED
• 1 medium (2 cups) garden salad - VEGGIES ONLY
• 2 snacks
• 1 diet soda (personal advise=stay away from soda diet or not)
• 1HR CARDIO FOR 3 DAYS

PROTEIN STRETCH MODULE 

Day 1 - 4.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 2 eggs or egg whites with 1/4 cup chopped veggies 
• 1 strip of turkey bacon
• 2 small protein shake (200cal max)
• 2 serving of fruit
• 1 cup of raw veggies
• 1 sandwich
• 1 cup of cooked legumes
• 2 servings of cooked veggies
• 30 MIN CARDIO AND 30 WEIGHTS

THE SMOOTH MODULE

DAY1.

• 2 eggs or egg whites with 1/4 cup chopped veggies 
• 1 slice of whole wheat toast with butter
• 1/2 cup of blueberries
• 1/2 cup of strawberries
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 1 cup of cooked legumes - NO BAKED BEANS
• 2 slices of pizza - ONLY VEGGIES TOPPINGS
• 1 100cal snack
• 2 servings of cooked or raw veggies
• 40MIN CARDIO + 30 MIN WEIGHTS

Day2.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 6oz low fat or fat free yogurt WITHOUT FRUIT ON THE BOTTOM. 
• 1 apple
• 1 pear
• 1 cup of raw carrots
• 1 cup of chili (with or w/o meat)
• 1 4oz turkey burger on a bun - or 1 4oz veggie burger on a bun - or 4oz fish
• 1 cup of green tea
• 2 servings of cooked veggies
• 2 snacks
• 40MIN CARDIO + 30 MIN WEIGHTS

Day3.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 cup of cereal + 1/2 cup pf fat free milk
• 1 apple
• 1 orange or 1/2 grapefruit
• 1 cup of grapes
• 1 cup of chicken and rice
• 1 cup freshly squeezed lemonade (1 tsp of sugar)
• 1 cup of vegetable soup with or w/o chicken. 
• 2 serving of cooked veggies
• 2 1/2 snacks
• 45 MINUTES OF CARDIO

Day4.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 waffle or 3 pancakes with 2 tbsp of syrup
• 2 pieces of fruit
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 2 cups of raw veggies
• 5oz of chicken or fish (no skin no fried)
• 2 snacks
• 1 cup of juice

THE PUSH MODULE

Day1.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 cup of cereal + 1/2 cup pf fat free milk
• unlimited grapes
• unlimited carrots (cooked or raw)
• 4oz fish - or 4oz chicken - or 4oz fish (no skin, no fried)
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 1 freshly squeezed smoothie (200cal or less)
• 2 snacks
• 2 serving of cooked veggies
• 2 CARDIO SESSIONS. EACH 40 MIN

Day2.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 2 eggs or egg whites with 1/4 cup chopped veggies
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of tea
• 1 cup of cooked lentils
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 1 apple
• unlimited sliced cucumbers with fat free dressing if desired
• 5oz fish - or 5oz chicken - or 5oz fish (no skin, no fried)
• 2 cups of flavored water
• 1 HOUR CARDIO

Day3.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 apple
• 1 pear
• 1 orange
• 1 cup cooked legumes - NO BAKED BEANS
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 2 cups of raw or cooked carrots
• 2 snacks
• 1 cup freshly squeezed lemonade (1 tsp of sugar)
• 5oz fish - or 5oz chicken - or 5oz fish (no skin, no fried)
• 2 servings of cooked veggies

Day4. 

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 egg
• 1 apple
• 1 pear
• 1 cup cooked legumes - NO BAKED BEANS
• 2 medium-sized garden salad with watercress - VEGGIES ONLY
• unlimited grapes
• 1 cup of carrots
• 1 small fruit cup
• unlimited cucumbers
• 5oz fish
• 60 MINUTES OF CARDIO

THE PACE MODULE

Day1.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 cup of cereal + 1/2 cup pf fat free milk
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 1 6oz low fat or fat free yogurt WITHOUT FRUIT ON THE BOTTOM.
• 4oz fish (no skin, no fried)
• 2 serving of cooked veggies
• 1 cup of cooked brown rice
• 1 cup cooked legumes - NO BAKED BEANS
• 2 snacks
• 30 MIN CARDIO - 20 MIN WEIGHTS

Day2.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 egg
• 3 pieces of fruit
• 1 sandwich
• 1 cup of freshly squeezed juice 
• 1 large-sized garden salad with watercress - VEGGIES ONLY
• 1/2 cup cooked legumes - NO BAKED BEANS
• 5oz veggie burger - or 5oz turkey burger - or 5oz cheeseburger - or 4 BBQ buffalo wings
• 2 snacks
• 45 MIN CARDIO

Day3.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 2 waffles or 2 pancakes (3-inch) with NO more them 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of tea
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 2 servings of cooked veggies
• 5oz fish
• 1 8oz diet soda can (personally don’t recommended)
• 45 MIN CARDIO

Day4.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 6oz low fat or fat free yogurt WITHOUT FRUIT ON THE BOTTOM. 
• 1 sandwich
• 2 pieces of fruit
• 1 cup of cooked brown rice
• 1 small-sized garden salad with watercress - VEGGIES ONLY
• 1 cup of chili (with or w/o meat)
• 2 servings of cooked veggies
• 1 cup of flavored water

THE VIGOROUS MODULE

Day1.

• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• 1 6oz low fat or fat free yogurt WITHOUT FRUIT ON THE BOTTOM. 
• 2 cups of carrots
• 2 cups of grapes
• 1 cup of non creamy soup
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 5oz fish - or 5oz chicken - or 5oz fish (no skin, no fried)
• 2 servings of cooked veggies
• 40 MINUTES OF CARDIO

Day2.

• 1 6oz low fat or fat free yogurt WITHOUT FRUIT ON THE BOTTOM.
• 1 apple
• 1 pear
• 1 banana
• 1/2 large cucumber sliced
• 1 large-sized garden salad with watercress - VEGGIES ONLY
• 1 1/2 cup of non creamy soup
• 2 servings of cooked veggies
• 2 snacks
• 60 MINUTES OF CARDIO

Day3.

• 1 eggs or egg white with 1/4 cup chopped veggies 
• 2 cups of coffee (8oz. Limit to 1 tsp of sugar/milk per 8oz)
• servings of fruit
• 1 medium-sized garden salad with watercress - VEGGIES ONLY
• 5oz fish - or 5oz chicken - or 5oz fish (no skin, no fried)
• 1 cup of tea
• 2 servings of cooked veggies
• 2 snacks