4 Day Diet: 25 Breakfast Ideas

The 4 Day Diet, created by Dr. Ian K. Smith, provides seven eating plans and exercise recommendations. Dieters will remain on each plan for four days before switching to the next one. This diet will last for a total of 28 days. The seven phases of this diet are Introduction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. Below are several breakfast ideas listed for each phase of the diet.

Introduction

The Introduction phase of the 4 Day Diet is designed to remove toxins from your diet. This restrictive phase allows for fruits, greens, non-starch vegetables and low-fat dairy. Refined carbohydrates, proteins, sugars and fats are to be avoided. Breakfast suggestions during this phase include:

  • 6 oz plain yogurt mixed with psyllium husk
  • 1 serving of fruit, such as blueberries, apples, banana or orange
  • 1 cup of coffee with one packet of sugar and 1 tsp of milk or cream

Transition

During the Transition phase, dieters will slowly reintroduce foods that had been previously restricted, specifically lean proteins and fiber. Breakfast suggestions during this phase include:

  • 1 cup of coffee with milk and sugar
  • Raw fruit salad with items like grapes, strawberries, watermelon and cantaloupe
  • Yogurt with low fat granola and fruit
  • Oatmeal made with water and topped with fruit

Protein Stretch

Throughout the Protein Stretch, dieters will focus on eating lean proteins. This phase is designed to help dieters avoid the dreaded weight loss plateau. Recommended breakfast on this phase include:

  • Scrambled eggs
  • Poached eggs
  • Egg Beaters
  • 2 egg whites scrambled with a strip of turkey bacon
  • Low fat yogurt mixed with fruit
  • Scrambled eggs mixed with ¼ cup of black beans

 

Smooth

The Smooth phase is typically the easiest phase for dieters to follow. This phase allows all previously banned foods to be reintroduced into your diet. The main thing to focus when in this phase is portion control. You can eat your pre-4 Day Diet breakfast, but exert portion control! Excellent breakfast options include:

  • Cold cereal with skim milk
  • Whole wheat pancakes

Push

During the Push phase, dieters resume a restrictive diet. During this phase, you will focus on eating fruits and vegetables. Recommended breakfasts during this phase include:

  • Fruit smoothie made with fresh fruit, ice and skim milk
  • 6 oz plain fat free yogurt mixed with 1 smashed banana, 1 tbsp wheat germ and ½ tbsp peanut butter

Pace

The pace phase allows for dieters to resume more normal eating habits. Breakfast options during this phase include:

  • Whole wheat pancakes
  • Whole wheat waffles
  • Fruit mixed with yogurt and low fat granola
  • Cold cereal with skim milk
  • Egg Beaters

Vigorous

The final phase of the 4 Day Diet is designed to help you lose those remaining pounds and is quite restrictive. While on this phase, breakfast options include:

  • 6 oz plain yogurt mixed with psyllium husk
  • 1 serving of fruit, such as blueberries, apples, banana or orange
  • 1 cup of coffee with one packet of sugar and 1 tsp of milk or cream

 

The 4 Day Diet is designed so that you can customize your meals when you follow each phase.  Dr. Smith recommends completing the first two phases in order. After that, you can select which phase to follow…and when.  If you follow this diet for 28 days, you may experience a 10-12 pound weight loss.

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