On the 4 Day Diet, individuals will constantly be changing their eating and exercise habits every 4 days. There are a total of 7 separate phases on this diet, making it last for a total of 28 days. The phases of the 4 Day Diet include: Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. Below are a few quick lunch ideas for each phase of the 4 Day Diet.
This phase is designed to help your body detoxify. An excellent lunch idea for this phase would be 2 cups of leafy green vegetables (either raw or cooked), ½ cup of brown rice, 1 apple and ½ cup of blueberries.
This phase is designed to reintroduce several food groups back into your diet. An excellent lunch idea for this phase would be ½ cup cooked beans (such as chick peas, black eyed peas, fava beans or lentils), 1 cup of berries (any kind) and 1 cup of raw carrots. You are also allowed a diet soda with lunch during the Transition phase.
3. Protein Stretch
During the Protein Stretch, dieters will focus on increasing their protein intake. An excellent lunch idea for this phase would be a sandwich made with two slices of whole wheat bread, 4 oz of turkey, chicken or lean roast beef, and 1 tbsp low fat mayonnaise or mustard. Eat the sandwich with a medium apple (or banana) and 1 cup of raw vegetables. Excellent raw vegetable options include carrots, bell peppers, tomatoes and celery.
The Smooth phase is often believed to be the easiest phase of the 4 Day Diet. This phase allows all foods to be reintroduced that had previously been forbidden. An excellent lunch idea for this phase would be 2 cups of green garden salad composed of vegetables only (no bacon bits, eggs or croutons) and topped with 3 tbsp fat-free or low fat salad dressing. Enjoy the salad with 1 cup of cooked beans (such as chickpeas, lentils or Great Northern Beans) and ½ cup of strawberries.
During the Push phase, a strict eating plan is resumed. An excellent lunch idea for this phase would be 2 cups of green garden salad topped with 3 tbsp fat-free or low fat dressing. Enjoy this salad with 1 cup of raw carrots and a pear.
The Pace module is slightly less strict than the Push module. An excellent lunch idea for this phase would be 1 cup of vegetable soup or chicken noodle soup. Enjoy the soup with 2 cups of side green salad. Top the meal off with a cup of green tea and an apple.
The final phase of the 4 Day Diet, the Vigorous module, is designed to help you lose those last few pounds. An excellent lunch idea for this phase would be 2 cups green salad topped with half a sliced cucumber. Enjoy this salad with ½ cup of grapes and an orange.
While the first two phases of the 4 Day Diet are to be followed in order, you can switch the remaining phases around and complete them in which ever order you prefer. After 28 days on this diet, you should be several pounds lighter.