4 Day Diet: Pace (Module 6)

The 4 Day Diet was created by Dr. Ian Smith. Dr. Smith is currently the medical advisor and diet expert on VH1’s Celebrity Fit Club. In the 4 Day Diet, individuals follow 7 different modules, each which last 4 days. Each module is designed with a unique focus and reason. Reasons range from detoxing the body, to weight loss, to learning moderation. This entire diet takes 28 days and includes both a meal plan and exercise routine. The modules of the 4 Day Diet include: Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. This article will focus on the specifics of the Pace module of the 4 Day Diet.

What Is the Pace Phase?

The Pace module is designed to be a slightly easier module than the Push and Vigorous modules. This design is so dieters will be able to maintain focus and energy throughout the entire diet. The Pace phase keeps dieters moving forward, but with a slightly lower level of intensity than experienced in other modules.

How Is the Pace Module Different from the Other Modules?

The Pace module is relatively lenient compared to most of the other modules in the 4 Day Diet. This phase allows for foods such as pancakes, diet soda and fish. The phase is created to help dieters regain energy and composure before heading into the final module of the 4 Day Diet.

What Foods Are Allowed?

When it comes to food, the Pace module is less strict than some of the other phases on the 4 Day Diet. During this phase, dieters will be able to enjoy cereal, low fat yogurt, salad, vegetables, fish, poultry, lean beef, brown rice and legumes. Additionally, dieters can enjoy up to two snacks a day while in the Pace phase.

What Exercise Routine Is Recommended?

During the Pace phase, exercise does not let up. Individuals are advised to complete up to 60 minutes of exercise a day. On all days, individuals will do 40 minutes of cardiovascular exercise. On days one and three, individuals will add an additional 20 minutes of strength training to their routine.

Daily Food Plan

  • 2 whole wheat pancakes
  • 1 cup of green tea
  • 2 pieces of fruit (apple, orange, banana or ½ grapefruit)
  • 2 cups green garden salad (no croutons, bacon bits or eggs)
  • 1 cup vegetable soup or chicken noodle soup
  • 2 servings steamed, baked or broiled vegetables
  • 5 oz fish (grilled, broiled, steamed or baked)
  • 1 Diet soda
  • 2 100 calorie snacks

What’s Next?

While Dr. Smith states that the first two modules, Induction and Transition, should be followed in order, all the remaining modules can be followed in any order. If you have followed this diet in the order created by Dr. Smith, then you only have one phase remaining. The last phase in the 4 Day Diet is the Vigorous module. This module is restrictive and strict. The aim of the Vigorous module is to help you shed those last few remaining pounds. If you have followed this plan in order, you should have experienced some weight loss to date and should have adapted healthier eating habits.


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