4 Day Diet: Transition (Module 2)

On the 4 Day Diet, individuals will switch their eating and exercise plan every 4 days. This diet, which was created by Ian K. Smith, MD., has 7 different modules or phases that dieters follow. The entire diet takes 28 days to complete. The phases on the 4 Day Diet include: Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. Dr. Smith advises that dieters follow the first 2 phases in succession, but can switch around the order of the remaining phases. This article will expand upon the Transition phase of the 4 Day Diet.

What Is the Transition Phase?

The Transition module introduces a new way of eating to the dieters. All food groups that had been banned during the Induction phase will be reintroduced, but in moderation. This phase focuses on unprocessed and all natural foods. Individuals are taught how to make better food and beverage choices during this phase. In general, the daily caloric intake while in the Transition phase is approximately 1,300 calories per day.

How Is Transition Different from the Other Modules?

Unlike the Induction phase, that Transition has one set eating plan for all 4 days. Additionally, unlike other phases, the Transition phase allows for dieters to consume lean meats and proteins. This phase allows 2 snacks per day.

What Foods Are Allowed?

During the Transition phase, individuals can eat raw vegetables, fruits, legumes, lean poultry or fish, salad and low calorie snacks.

What Exercise Routine Is Recommended?

During the Transition phase, on the first day, dieters are to complete 40 minutes of cardio. On the second day, they are to do two 30 minute cardio sessions, one in the morning and the other in the evening. The third day is a rest day. On the fourth day, individuals should do 40 minutes of cardio.

Sample Meal Plan


  • 1 cup of coffee with 1 packet of sugar and 1 tsp of cream or milk (2 cups total a day are allowed)
  • 1 pear
  • 1 cup berries


  • 1 cup beans (chickpeas, lentils or other legumes)
  • 1 apple
  • 1 cup sliced cucumbers
  • 1 cup raw carrots
  • 2 tbsp fat-free dressing
  • 1 diet soda

Snacks (2 allowed during the day, options below):

  • 2 cups plain popcorn
  • 1 small baked potato with 2 tbsp low fat sour cream
  • 4 marshmallows
  • ½ bagel with 1 tbsp light cream cheese


  • 4 oz fish, skinless turkey or skinless poultry, baked, broiled or grilled
  • 2 cups green garden salad (vegetables only)
  • 3 tbsp fat-free or low fat dressing

What’s Next?

After the Transition phase, dieters are allowed to complete the remaining modules in any order they prefer. These phases will each focus on different concepts, such as protein and weight lifting, breaking through the weight plateau and also burning off those final stubborn pounds that are difficult to lose.


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