The 4 Day Diet: Induction Day 1


The 4 day diet by Ian Smith is by far the best diet I have ever encountered. You may or may not like it, it may or may not work for you but one thing is certain, you won’t give it up because it’s not healthy for you. More than a great diet, it gives a guide for managing your eating habits for life.  In his book, Ian Smith is offering substantial coaching to get you into the right frame of mind to start a diet. I won’t go into that. I know you are in the right frame of mind so let’s do it!

Overview of the diet plan

It’s called 4 day diet because it has 4 day long modules. Every module offers some variety to your core routine (fruit and vegetables). The modules are a) induction, b) transition, c) protein stretch, d) smooth, e) push, f) pace, g) vigorous. 28 days for a complete cycle. Ready?

Induction day 1

  • 2 cups of coffee. Limit sugar to 1 packet and cream or milk to 1 tsp per cup
  • 2 cups of raw or cooked green vegetables
  • 1 cup freshly squeezed lemonade with no more than 1 tbsp sugar
  • a bowl of high fiber (or psyllium-enriched) cereal with no more than 1/2 cup of low/free fat milk
  • 4 servings of fruit: 1 apple, 1 banana, 1 pear, 2/3 cup blueberries, 1/2 cup of raspberries, 1/2 cup strawberries, etc
  • 1  6 0z, low-fat or fat-free yogurt without “fruit on the bottom”. You can add fresh fruit if you like
  • 2 cups green garden salad, vegetables only, with 3 tbsp of low-fat or fat-free dressing
  • 1 cup cooked beans, chickpeas, lentils or other legumes (but no baked beans)
  • 1 1/2 cups of cooked brown rice (measured after cooking)
  • Unlimited plain water. Be sure to drink 1 cup of water before each meal

Exercise: 40 minutes of cardio

Mydinnertoday’s cooked green salad suggestion:

Cooked chicory salad with garlic.

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One thought on “The 4 Day Diet: Induction Day 1

  1. Pingback: Diet « Mydinnertoday's Blog

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