4 Day Diet: 25 Great Snacks

The 4 Day Diet, which was created by Dr. Ian K. Smith, is a series of seven eating plans and exercise recommendations, each lasting four days to total 28 days. On this diet, individuals will change their eating plans and exercise routines every four days, helping them to avoid boredom while on the diet. The seven phases of this diet include the Introduction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. Below are several snack ideas listed for each phase of the diet.


While in the Introduction phase, dieters are allowed two small meals a day plus two snacks a day. The aim of this phase is to detox the body. This phase recommends four servings of fruit per day, so focus on fruits as your daily snack.

  • 6 oz plain fat free yogurt with 1 tbsp psyllium husk
  • 1 apple
  • 1 pear
  • ½ cup blueberries
  • small side salad with 2 cups of lettuce and 3 tbsp fat free dressing


In the Transition phase, previously restricted food groups are reintroduced. This phase allows for about 1,300 calories per day. Two snacks are allowed each day in addition to three servings of fruit.

  • ½ cup low fat cottage cheese
  • 6 oz fat free yogurt
  • 1 reduced fat cheese stick
  • 1 fat free pudding snack
  • 2 oz lean roast beef
  • 1 apple
  • 1 pear
  • ½ large banana

Protein Stretch

During the Protein Stretch, dieters will focus their eating on lean meats, fish, milk and eggs.  This phase aims to avoid a weight loss plateau. While in this stage, dieters are allowed limited snacks. Two servings of fruit are allowed a day in addition to 2 eggs. Recommended snacks are:

  • Hardboiled egg
  • Scrambled egg
  • Poached egg
  • 1 apple
  • 1 pear
  • 15 strawberries


The Smooth phase allows for all foods to be introduced back into your diet. This phase is based on the belief that you have learned healthy eating habits from the previous stages and allows for you to eat whatever you want in moderation.


During the Push phase, you will return to a more restrictive diet. This is one of the last phases of the 4 Day Diet and during this phase you can eat fruit and vegetables for snacks. Recommended snacks include:

  • 1 apple
  • 1 pear
  • ½ large banana
  • 1 orange
  • 2 cups baby carrots
  • 2 cups plain green salad


The Pace phases allows for you to introduce more foods back into your diet.  During this phase, you can have fruit for a snack. Two pieces of fruit are recommended per day.


The final phase of the 4 Day Diet is restrictive and aims to help you lose those last few pounds. Two snacks are allowed during this phase in addition to three pieces of fruit. Recommended snacks for this phase are similar to those during the Transition phase.

As long as you follow the first two phases in order, you can reorder the remaining phases how you like. If followed correctly, you should see a 10-12 pound weight loss on the 4 Day Diet in 28 days.


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