4 Day Diet: Protein Stretch (Module 3)

Created by VH1’s Celebrity Fit Club’s diet advisor, Dr. Ian Smith, the 4 Day Diet is a month long diet which is designed similar to a marathon race. As Dr. Smith explains, there are multiple phases throughout a marathon; one cannot simply go out and sprint to the finish. With this concept in mind, he designed the 4 Day Diet with seven modules. Each module lasts for four days and has a unique aim when it comes to weight loss and dieting. Dr. Smith created this diet to help individuals lose weight and learn healthy eating habits. The seven modules in the 4 Day Diet include: Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. This article will go over the specifics of the Protein Stretch module.

What Is the Protein Stretch Module?

The Protein Stretch Module was designed by Dr. Smith with runners in mind. He saw that runners always stretched before a major event to prevent cramping or tightness in the middle of the race. By having a “stretch” in the middle of the diet, Dr. Smith believes that dieters will have the energy and focus to maintain the diet for the entire 28 days. In addition to stretching, these individuals would often load on carbohydrates. Utilizing this concept, Dr. Smith designed a module that focused on protein instead of carbohydrates. According to the Institute of Medicine, the recommended amount of protein for an adult is 0.8 g of protein for every 2.2 pounds of body weight.

This module is designed so dieters do not have to calculate their daily protein needs. Instead, if dieters follow the recommended eating plan, they should consume approximately the correct amount of protein.

How Is the Protein Stretch Module Different from the Other Modules?

As the name states, this module is focused on the consumption of protein. The foods allowed during the Protein Stretch module are abundant in protein.

What Foods Are Allowed?

Animal and vegetable sources are both excellent ways to consume protein. During the Protein Stretch module, dieters will focus on eating fish, poultry, beans, nuts and whole grains.

What Exercise Routine Is Recommended?

During the Protein Stretch phase, dieters will need to focus on working out to put all that protein to use. Every day of this module, dieters will complete 40 minutes of cardio in addition to 20 minutes of strength training. For the strength training, individuals should use light weights (5 to 10 pounds dumbbells).

Sample Daily Meal Plan

  • 2 cups of coffee with 1 packet of sugar and 1 tsp of milk or cream per cup
  • 1 strip of turkey or vegetable bacon
  • 2 eggs or egg whites, scrambled
  • 2 serving of fruits (banana and apple)
  • 1 cup of raw vegetables (excellent options include tomatoes, bell peppers, celery and carrots)
  • 1 sandwich composed of 4 oz of turkey, chicken or roast beef with 1 tbsp of light or fat free mayo or mustard
  • 1 small protein shake (200 calories or less)
  • 1 cup of beans (navy beans, great northern beans or black-eyed peas)
  • 1 cup of brown rice
  • 2 servings of cooked vegetables
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