4 Day Diet: Induction (Module 1)

The 4 Day Diet, created by Ian Smith, allows dieters to switch eating plans and exercise routines every four days. The diet has a total of seven separate modules or phases, which equal a 28-day diet plan. The appeal of the 4 Day Diet is that it constantly changes, helping dieters avoid boredom. And when diets aren’t bored, they have a tendency to stick with their diet plans. Dr. Smith believes that this form of dieting will help individuals to avoid cravings and hitting plateaus. The seven phases of the 4 Day Diet are Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. This article will go into detail on the Induction phase of the 4 Day Diet.

What is Induction?

The Induction phase is the first phase of the 4 Day Diet. This phase is the diet’s detox and cleansing phase. The aim is to remove toxins from the body. The restrictive nature of this phase bans refined carbohydrates, proteins, sugars and fats as well as meat, poultry and fish. While other phases allow healthy fats, this phase recommends that dieters consume no fats.

What Foods Are Allowed?

While in the Induction phase, dieters are only allowed to eat fruits, leafy greens, non-starch vegetables, beans, brown rice and low fat dairy.

What Exercise Routine is Recommended?

During the Induction phase of the 4 Day Diet, individuals are expected to complete 40 minutes of cardio workouts per day. When on the 4 Day Diet, Dr. Smith states that any form of cardio exercise is acceptable, such as running, walking, biking or using any cardio exercise machines, such as a StairMaster or a treadmill. The best form of cardio is the type that you enjoy.

Sample Meal Plan

  • Cup of coffee with 1 tsp milk or cream and 1 packet of sugar
  • 6 oz plain fat free yogurt
  • 1 tbsp psyillium husk
  • 2 cups of raw or cooked leafy vegetables
  • 1 ½ cups brown rice
  • 4 servings of fruit spread throughout the day, good choices include a medium apple, pear, orange and 1/2 banana
  • 2 cups green garden salad
  • 3 tbsp fat free salad dressing
  • 1 cup cooked beans (recommended beans include lentils and chickpeas)
  • 1 cup fresh squeezed lemonade with no more than 1 tbsp of sugar

Dr. Smith recommends that dieters drink water constantly throughout the day.

What’s Next?

Following the Induction phase, dieters will move into the Transition module.  According to Dr. Smith, the first two phases, Induction and Transition, should be completed in order. The remaining five phases can be completed in varying orders. Throughout this process, each module is designed for a specific purpose. The overall aim is for dieters to lose weight, stay in shape and learn healthy eating habits. Within 28 days, dieters should begin to see results.


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