4 Day Diet: Smooth (Module 4)

Created by Dr. Ian Smith, the 4 Day Diet is a month long diet that utilizes an ever changing eating plan and exercise routine to help individuals learn how to eat healthy and also to lose weight. The 4 Day diet has 7 phases or modules. Dieters will complete each phase for 4 days before moving on to the next one, for a total of 28 days. The phases of this diet include Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. This article will go into detail about the Smooth phase of the 4 Day Diet.

What Is the Smooth Phase?

During the Smooth Phase, dieters will focus on reintroducing some previously forbidden foods. Smith teaches dieters how to eat foods that previously were off-limits without overindulging. He emphasizes a balanced diet with small portions of unhealthy foods. Simply put, Smith feels that few foods are inherently bad; it is eating them in excess that causes problems.

During the Smooth Phase, dieters will receive 4 separate meal plans to follow for each day.

How Is Smooth Different from the Other Modules?

The Smooth phase is often thought to be the easiest phase to follow on the 4 Day Diet. This phase allows for dieters to eat foods such as pizza, pasta or French fries. The reason for this phase is to allow dieters to taste and appreciate these indulgent foods.

What Foods Are Allowed?

Almost any foods are allowed. This phase still includes a meal plan, but this meal plan includes foods such as bread with butter, pizza or French fries.

What Exercise Routine Is Recommended?

During the Smooth Phase, dieters are advised to workout for up to an hour each day. Each day individuals should do at least 40 minutes of cardio. On days 1 and 3, dieters should add 20 minutes of resistance training.

Two Sample Meal Plans

Day 1-3

  • 2 scrambled eggs or egg whites
  • 1 piece whole what toast with butter
  • ½ cup strawberries
  • ½ cup blueberries
  • 2 cups green garden salad
  • 3 tbsp fat free dressing
  • 1 cup cooked beans (chick peas, lentils, etc)
  • 2 medium slices of pizza (no meat toppings)
  • 100 calorie snack
  • 2 servings raw or cooked vegetables

Instead of pizza, dieters can enjoy 1 cup of pasta with a tomato-based sauce, a 4 oz hamburger on a bun with a small serving of French fries or 1 medium hot dog on a bun.

Day 2-4

  • 2 cups of coffee with 1 packet of sugar and 1 tsp of cream or milk
  • 1 cup of cereal
  • ½ cup fat free, low fat, skim or soy milk
  • 1 apple
  • 1 orange (or ½ grapefruit)
  • 1 cup grapes
  • 1 cup chicken and rice (chicken can be replaced with 4 to 5 oz fish)
  • 1 cup fresh squeezed lemonade with 1 tsp of sugar
  • 1 cup of vegetable soup or chicken noodle soup
  • 2 servings of cooked vegetables
  • 2 ½ snacks (100 calories each)

What Is Next?

After the indulgent Smooth phase, dieters will reenter several restrictive phases or modules that are similar to the induction and transition phases of the 4 Day Diet.

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