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Blog Nutrition Diets 4-Day Diet Plan: Nudging Your Metabolism In The Right Direction

4-Day Diet Plan: Nudging Your Metabolism In The Right Direction

lose 10 pounds in 4 days diet plan

There are a lot of methods you can use to lose weight. Some necessitate hitting the gym, while others require purchasing expensive manuscripts and supplements. One of the methods you can follow to shed some pounds is the 4 days diet plan. The regimen is completely free, and there aren’t any books, expensive supplements, or foods you need to purchase.

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Choosing the right diet for your weight loss can be a hard task. Some of the hundreds of diets out there are quite boring, too repetitive, and do not allow treats. You can avoid these pitfalls with the correct 4 days diet meal plan.

How Much Weight Can I Lose In 4 Days?

You can lose 10, 20, or even just 1 pound in 4 days.

Despite this, it is recommended to lose not more than 1 to 2 pounds every week. This is equivalent to about 0.14 to 0.29 pounds every day (10).

That means in 4 days you can shed 0.56 to 1.16 pounds safely and healthy.  

Note that you cannot just predict the number of kilograms you would have lost in 4 days.

The pace at which one loses weight differs from one person to the other.

Also, men tend to lose weight faster than women because they have more lean muscle, which burns more calories at rest than fat mass.

This all means that each of us moves at our own pace. You could lose 10 pounds in 4 days while another person could only shed 1 pound and another could drop as much as 20 pounds!

Read More: How To Lose 15 Pounds In 4 Weeks: Expert-Proven Ways To Lose Weight

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What Is The Best 4-Day Weight Loss Diet?

If you want to lose some extra kilograms, you have many diet options to choose from. However, not all the plans out there will help you achieve your weight goals.

The most popular and the best diets in the world you can use to lose weight quickly include the following:

  • The military diet: Contains high proteins, low fats, carbs, and calories. It includes foods that boost your metabolism and burn a lot of fats. The diet does not have any relation with how people in the military feast (11).
  • The 4-day diet: Written by Dr. Ian Smith, a popular “Celebrity Fit Club” show star, this plan focuses on helping you avoid dieting pitfalls such as plateaus, boredom, and much more.

Military Diet Vs. The 4-Day Diet Plan

The military diet has the following characteristics:

  • It is split into 2 stages: The first phase consists of three days where you must follow a set low-calorie plan. For the rest of the days, you can have whatever low-calorie meal you wish to.
  • No snacks are allowed: No foods are allowed to be eaten in between meals. You will only have breakfast, lunch, and supper (8).
  • It is calorie-restrictive: You will get 1,100 to 1,400 calories per day.
  • Can help you lose a lot of weight: The military diet is one of the ways on how to lose 10 pounds a week. The method will help you shed kilograms at a swift pace.

Smith’s 4-day diet plan is characterized by the following:

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  • It isn’t a 4-day quick fix: Unlike the military diet, this is not a method that promises you great results in just a week. The diet is a long term plan that seeks to change the way you eat and exercise for 4 days every week.
  • It is broken down into 7 modules: Each module has different purposes and goals. They include the following (7):

Induction: This part has a so-called 4-day “detox” diet plan to help your body “detoxify”. On such a day, you are required to have a lot of drinks and eat low-carb foods. You should also do cardio training for 40 minutes.

Transition: In this module, you should reintroduce all the food groups back to your diet. You should do some cardio exercises as well.

Protein stretch: Proteins help you avoid losing your plateaus. On a protein-stretch day, you are supposed to get a lot of proteins. The phase also includes 30 minutes of cardiovascular and 20 minutes of weight lifting (12).

Smooth: Here, you can cheat and eat any food you like and was previously restricted. You can take that pizza you have been craving for, buggers, French fries, and so forth.

Push: This module has a stringent eating plan to push your body into the losing weight stage. The number of cardio exercises you are doing should be increased. You should also do at least 8,000 steps per day.

Pace: Here, you eat less strictly than in the previous module. Cardio and weight lifting exercises should also be performed during this phase.

Vigorous: This final module is crafted to help you lose more pounds. As such, your diet will still be restricted. Cardio exercises should be done for 30 minutes for this phase (9).

  • You can customize your own plan: The above modules can be followed in one-month succession or whichever way you feel comfortable with. You can even rearrange the modules to your preferences, unlike the military diet, which is stricter.

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What Is The Meal Plan On The Four Days Of The Military Diet?

So, what should your meal strategy entail if you go for the military way? Below is a sample 3-day plan of the military diet. The recipes included can be easily sourced from your locale.

First Day

Breakfast

  • A half slice of grapefruit
  • A slice of whole-grain bread
  • Two tablespoons of salt-free and sugar-free peanut butter
  • A cup of caffeinated tea or coffee

Lunch

  • A half-cup of tuna
  • A slice of whole-grain bread
  • A cup of caffeinated tea or coffee

Dinner

  • Three ounces of meat, it could be pork or any other type
  • A cup full of green beans
  • A banana
  • One medium-sized apple
  • A cup of vanilla-seasoned ice cream
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Second Day

Breakfast

  • An egg
  • A slice of whole-grain bread
  • A banana

Lunch

  • A hard-boiled egg
  • A cup of fresh cottage cheese
  • 5 saltine crackers

Dinner

  • 2 hot dogs with no buns
  • A cup of freshly chopped broccoli
  • A half-cup of baby carrots
  • One banana
  • A cup of vanilla-seasoned ice cream (4)

Third Day

Breakfast

  • 5 saltine crackers
  • A slice of fresh cheddar cheese
  • One medium-sized apple

Lunch

  • A hard-boiled egg
  • A slice of whole-grain bread

Dinner

  • A cup of tuna
  • One banana
  • A cup of vanilla-seasoned ice cream  

Read More: 5-Day Juice Cleanse Explained: Recipes, Results, and Safety Concerns

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Sample Meal Plan For 3 Days

If you are a vegetarian, then the military diet has got you covered. You can follow the following sample meal plan for 3 days.

First Day

Breakfast

  • A half grapefruit
  • A slice of whole-grain bread
  • 2 tablespoons of peanut butter
  • A cup of caffeinated tea or coffee

Lunch

  • A half avocado
  • 2 tablespoons of hummus
  • A slice of whole-grain bread
  • A cup of caffeinated tea or coffee

Dinner

  • Take 300 calories of tofu
  • A cup of boiled green beans
  • One banana
  • One medium-sized apple
  • A cup of vanilla-seasoned ice cream. You can also use a dairy-free ice cream

Second Day

Breakfast

  • A half-cup of baked beans
  • A slice of whole-grain toast
  • One banana

Lunch

  • A cup of hemp, unsweetened soy, or almond milk
  • A slice of avocado
  • 2 tablespoons of hummus
  • 5 saltine crackers

Dinner

  • 2 veggie hot dogs with no buns
  • A cup of fresh broccoli
  • A half-cup of baby carrots
  • One banana
  • A cup of vanilla-seasoned or dairy-free ice cream
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Third Day

Breakfast

  • A slice of fresh cheddar cheese
  • 15 to 20 almonds
  • 5 saltine crackers
  • A half-cup of quinoa or couscous 
  • One medium-sized apple

Lunch

  • A slice of avocado
  • A tablespoon of hummus
  • A slice of whole-grain bread

Dinner

  • A half-cup of canned chickpeas
  • One banana
  • A cup of vanilla-seasoned or dairy-free ice cream

For the remaining days, there are no food restrictions. However, it is recommended that you limit your calorie intake to about 1,500 per day.

4-Day Diet Plan Lose Weight

If you chose the 4-day diet, you would also need to follow a strict meal plan. The good news is that every food you are supposed to consume can be sourced locally. Here is what you are supposed to eat for all 7 modules. Keep in mind that this plan doesn’t have any particular foods you should have for different meals. It just tells you what you can consume in different modules (2).

  • Induction: You should only have water, coffee, and low-sugar lemonade. You are also supposed to have green leafy veggies, fruits, salads, low-fat yogurt, and brown rice in your meals.
  • Transition: Drink soda, water, eat raw veggies, fruits, legumes, fish, salad, snacks, and lean poultry.
  • Protein Stretch: Drink water, coffee, eat eggs, and a protein shake. You can also consume turkey bacon, raw vegetables, fruits, legumes, brown rice, cooked vegetables, and a lean protein sandwich.
  • Smooth: This is a cheat day. So you can have whatever meals you fancy. Be it Pizza, French fries, fried chicken, and so forth.
  • Push: You are allowed to eat eggs, lean proteins, fruits, legumes, and salads.
  • Pace: Foods consumed on such a day include low-fat yogurt, salad, vegetables, brown rice, low-carbs snacks, legumes, fish, and lean meat.
  • Vigorous: You can have a low-fat yogurt, fruits, raw vegetables, lean meat, soup, salad, and cooked veggies in this module (1).
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For every module, you should eat just until you are satisfied. However, do not stuff yourself.

Although this diet has few limitations, you should avoid the following:

  • High-fat foods
  • High carbs foods
  • Alcohol
  • High salted foods
  • High cholesterol foods

80% of what you consume should be healthy, while 20% can be unhealthy. You should also aim for gluten-free, vegan, or vegetarian meals.

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Pros And Cons Of The Military Diet

The military diet has its good and ugly side, just like any other plan. Here are some of the advantages you might accrue if you chose the strategy to cut off some pounds:

  • Fast weight loss: The diet includes fewer calories; this can lead to a weight loss of a lot of kilograms in just a week.
  • It is a short-term commitment: You are only required to follow a strict diet for 3 days (5).

The method has the following cons:

  • It is unhealthy: Losing a lot of weight in a short period will lead to muscle loss, a damaged metabolism, among other risks.
  • It is a crash diet: The diet doesn’t rely on long-term diet changes. This means once you are back to your normal food plan, you will gain weight.
  • Can lead to nutrient deficiencies: The strict limit on calories puts you at risk of missing out on important vitamins and minerals.
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Pros And Cons Of The 4-Day Diet Plan

The 4-day diet has its advantages and disadvantages. So, why should you and why shouldn’t you choose the method for weight loss? (6)

The plan has the following pros:

  • It incorporates exercise: Unlike the military diet, which only involves limiting calorie intake, you will exercise to reduce your body fat. The training will also help you avoid muscle loss, which comes when you shed a few pounds.
  • It is healthy: The 4-day plan gives you a gradual weight loss, unlike the military diet, which can make you lose up to 10 pounds in under 7 days. On the other hand, in the 7 days, you will have lost your muscles and wrecked your metabolism.
  • Highlights the importance of goals: Here, you have 7 modules with different purposes and goals.
  • You can customize it: You don’t have to stick to boring diets or routines; you can mix the 7 modules the way you prefer.
  • Allows cheating: This can control your cravings and increase adherence to the diet.
  • Suitable for vegetarians: A lot of raw and cooked vegetables are consumed here.

Here are some reasons you shouldn’t choose the 4-day plan:

  • Potential nutrient deficiencies: Even though you will be taking healthy foods, the plan’s restrictions can put you at risk of consuming fewer nutrients (3).
  • Risk of gaining weight: Restrictive diets change the way you consume foods for some time. After you resume your normal meal plan, you will end up gaining weight again.
  • Do not break foods into individual meals: The plan lists all the kinds of food you can have but does not specify the time you should have them.

Low weight loss pace: If you are looking for a quick fix to your bulging belly, this might not be the best method. It will take several weeks or months before you get your desired results.

Is There Any Diet Backed Up By Scientific Evidence?

No. There has been no research on both diets.

No science says 4-day blocks of alternating your diet will lead to faster weight loss. The same applies to the military diet; no research supports the idea that restricting your calorie intake for a week could make you lose up to 10 pounds.

However, according to WebMD, keeping a food diary can help you lose weight on short-term and long-term plans (7).

Intermittent Fasting According To The Age

So, What Is The Best Lose Weight In 4 Days Plan?

Your goals will highly influence the diet you are supposed to follow.

If you want to lose a lot of weight in just a week regardless of the consequences, you could go the military way and potentially harm your overall health.

For a slower, steadier, safe and sure way, you should choose the 4-day diet plan.

If you are looking for a 4-day diet plan that will make you lose a few pounds quickly, then the military diet could lead to these dangerous results.However, if you are serious about losing and keeping your weight, then the 4-day diet plan is much better and safer.

Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1.  A guide to low fat foods (2019, medicalnewstoday.com)
  2.  Can you lose weight with the 7-day GM diet? (2019, medicalnewstoday.com)
  3.  Losing Weight Without Fad Diets (2020, webmd.com)
  4.  Mayo Clinic Healthy Weight Pyramid: A sample menu (2020, mayoclinic.org)
  5.  Military nutrition: maintaining health and rebuilding injured tissue (2011, ncbi.nlm.nih.gov)
  6.  Not so fast: Pros and cons of the newest diet trend (2019, health.harvard.edu)
  7.  The 4 Day Diet (2019, webmd.com)
  8.  The Military Diet (2020, webmd.com)
  9.  The 30–Minute Fitness Blitz (2020, webmd.com)
  10. What is healthy weight loss? (2020, cdc.gov)
  11. What is the military diet and does it work? (2020, medicalnewstoday.com)
  12. What to do about a weight loss plateau (2019, medicalnewstoday.com)
L. Lawrence
L. Lawrence

c

S. Ziou
S. Ziou

Hi everyone! I am a Canadian Registered Dietitian (RD) who graduated from the University of Ottawa, Canada. I worked at the Montreal Pediatric University Hospital and the Ottawa Heart Institute before joining the International Clinic of Ho Chi Minh City in Vietnam. With a strong interest in community nutrition, I worked in Haiti and in Syrian refugee camps affected by the scourge of malnutrition. I am passionate about food and its science!

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