Menu for the 4 Day Diet by Dr. Ian Smith. The 4 Day Diet is actually not a diet at all, according to its creator Dr. It’s no secret that weight gets harder to manage as we age. Metabolism, muscle mass, and natural hormonal changes play a big part in women’s weight loss after 40.According to Smith, the average weight loss is 1. Most experts agree losing about 2 lbs per week are steady and healthy weight loss goals. The 4- Day Diet is broken into seven modules, each lasting four days, reports the Academy of Nutrition and Dietetics. Except for the first two modules, the seven modules do not have to be followed in order. Before starting any dietary plan, discuss your weight loss goals with a medical doctor and determine if the 4- Day Diet is right for you. According to Smith's book, . The diet must be followed for a minimum of four days, but can last longer. During this period, fruits, leafy greens, non- starchy vegetables, beans, brown rice and low- fat or nonfat yogurt are the only foods allowed, reports the Academy of Nutrition and Dietetics. Meat, poultry and fish are discouraged during this time. The book recommends meals for each specific day. According to Smith, all four days' menus during the transition module are identical. You choose foods off of a major food list. You may eat less, but never more than the indicated foods. Two cups of coffee with one pack of sugar and creamer per cup are allowed. Vegetables included on the menu include 1 c of raw carrots, 1 c of cucumbers, 1 c of cooked beans, chickpeas, lentil or other legumes. Bakes beans are not included. A medium size salad with only vegetables is allowed with 3 tbsp. Fruit includes 1 apple, 1 pear, 1 c of berries. Protein sources include a 4- oz serving of fish, chicken or turkey with the skin removed. Meat should be grilled or baked and not fried. Smith advises at least six cups of water or more per day. Two snack are allowed. The Reader's Digest book 21-Day Tummy contains the exclusive meal plan, recipes, and workout that helped test panelists lose weight and ease digestive issues. The Dukan Diet is a diet plan originating in France. It is a protein-based diet designed by French doctor Pierre Dukan. Dr Dukan has been promoting his diet for over. Disclaimer: My 17 Day Diet Blog is in no way affiliated with Dr. Moreno's 17 Day Diet. All information presented on this website is for informational purposes only. 7 Day Juice Fast Plan. Scroll down to the Shopping List. The 7 Day Juice Fast Plan is great if you’re looking to get cleansed, detoxed, and lose weight. Podcast: Play in new window . Subscribe: iTunes . It CAN Be Simple. There’s basically three ways you can handle Phase 3. A list of snacks is listed in the . The protein stretch allows for scrambled eggs, turkey bacon, protein shakes and a sandwich including lunch meat. The smooth module allows you to consume a few extras you may have been missing, without overindulging. Extras include 2 medium slices of vegetarian pizza, pasta with tomato sauce, 4- oz hamburger or veggie burger or 1 medium- size hot dog as well as other traditional foods most of adults indulge on. According to Smith, this module is about enjoying what you eat, while counting every bite. The push module reverts slightly back to a stricter diet, after the indulgences of the smooth module. Finally, the pace mode allows for dieters to relax somewhat with their diet and adjust to newly formed eating habits. The final mode mentioned in the book is the vigorous module, where Smith states the final pounds are dropped. According to the Academy of Nutrition and Dietetics, the foods suggested in the 4- Day Diet are nutritious but you may not receive enough calories, vitamin D or calcium each day. The Academy of Nutrition and Dietetics suggests the diet plan does not meet guidelines set forth by the Food and Drug Administration's 2. Dietary Guidelines for Americans. Meet with a registered dietitian to determine your nutritional needs and what part of the 4- Day Diet works for you. Day Detox Diet: GMWelcome! Come join us as we find beauty amidst the bedlam of everyday life. Subscribe via email https: //madmimi. Thanks for visiting. I'm glad we're on this journey together! Since I started my blog over four years ago, I have gained a little over fifteen pounds. When I mention that to friends, they all chime in, “No you haven’t. You look fine. You could never tell, ” etc. Yes, all the proper things you say to someone when they complain about weight. I first wrote about my Weight Loss Roller Coaster two years ago when I encouraged hundreds to join me in the 3. Day Shred and 3. 0 Days of Healthy Living. It was a wonderful time of accountability, and I felt great. My muscles were toned by the end of that 3. I stopped. Yes, admittedly, it was a lack of discipline. I’ve really pondered my weight and desire to be fit over the last year, but the question one has to ask themselves, “Do I want it bad enough?” Often, the answer is “No.”I want to make healthy living choices. I don’t need to be thin. I don’t need to get back down to the weight I was four years ago (even though it would be glorious), but I do want to be healthy, and that means losing a bit of what I have gained, and then maintaining that within my typical up and down five pounds. Since I am now in my 4. I still want my favorite food of all times, french fries, in moderation and am not willing to cut out all my favorite foods. I want balance. Now here’s where I am going to be blunt , and my excuse is that I am writing this on the third day of my cleaning out my body of any sugar, processed foods and carbs, so I am ready to mortgage my home for a good order of fries, I don’t need a bunch of book suggestions on new things I should try (because I probably have read them over the years). Over the years, I have become very educated in nutrition, so I know exactly what and how to go about making lifestyle choices. Again, it’s those little choices for me that I make every day and I am not one to make excuses for myself. I don’t always follow through with my head knowledge, but this works so well for me and I’ve never posted about it until I have done it three times and have checked with nutritionists. They’ve said this would never be recommended as a long term option, which I agree, but on looking at the options of adding in lots of vegetables on the banana and beef day, the rest is fine. I’ve always end the week feeling disciplined because I’ve proven I can conquer my food, dropped weight, and actually crave healthy fruits and veggies. It’s the kick start that I need. I pondered my journey in a past post, My Evolution to real foods, organic, junk and everything in between. Don’t miss the comments. They are a wonderful read, which highlight so many perspectives. Since I posted pictures on instagram nearly every day, and mentioned my detox week on facebook, I’ve had many requests inquiring about the specific regiment I am doing. I share this knowing it will be met with many opinions. I call this a detox because when you eat carbs and sugar, anytime you completely cut those out of your system, you are detoxing from the bad stuff. Know that I am not a doctor. I will not recommend this for anyone unless they check with a trained professional, and obviously, if in any way you feel uncomfortable, don’t even think about doing it. But it’s real foods every day and on the day it feels too limiting, eat lots of vegetable soup. This system works for me because it’s limiting enough that I completely detox from sugar, processed foods and bad carbs, basically of all impurities, while giving me enough to looking forward to the next day because it’s something different. I can do anything for a day, and in this GM diet, each day is different and I can eat as much of that one thing that I desire. Know that I love my carbs and in no way am I giving them up for good. I just need to break the strong desire to consume them all day, yes holidays lead to that intense carb addiction, and once I have that broken, slowly introduce them back into my daily diet on a good note. I first did the GM diet plan over a year ago with about 1. Half of us made it the entire way through, while the other half dropped out around day two or three. Those first three days are insanely difficult. As with any detox, your body is ridding itself of the poisons that have built up in the body, so headaches, light headedness and for some bloating can occur. It WILL happen. You will talk yourself into stopping. I guarantee it, but if you can make it through day three, by day four, you won’t believe how much better you feel. The headaches will be gone. You will not be hungry and it’s now just mind over matter because you WILL want other foods. I highly encourage you do it with a friend that will hold you accountable. I am now trying to do this every six months and I have a friend who does it with me. It is the ONLY way I make it through. We text each other moaning and groaning about how we can’t do it, but because we know the other one is, we continue on. We also text each other if we dare cheat. The first time, I didn’t cheat at all, the last time, I cheated with something like an apple on the veggie day and a bit of chicken. Many claim it was first started by doctors at GM (thus the name) to provide a healthy option for their workers. I am fairly certain this is a urban myth, but considering that so many over the years did it with amazing results, I decided to give it a try. I recommend you read through many of the variations before doing it to give you a broad range of opinions. For me, If people think, “That’s not healthy.” I look at what I’ve eaten for days – tons and tons of produce, huge amounts of cleansing water, no processed foods, no fast food, no quantities of white carbs, and I realize it’s all real food. It’s odd, but by making frozen banana smoothies, and eating as much veggie soup as you want, most get through it just fine. Here’s a brief overview of what some sources say. If you’re interested in a day to day account of what I ate in a future post, let me know in the comments and I can write it up specifically from my stand point.“The GM diet is a seven- day weight loss management plan that consists mainly of selected fruits and vegetables, and strict amounts of meat. It can be a difficult diet to follow especially since it relies mainly on foods that are high in fiber and less in protein, fat and carbohydrates. At the same time however, this diet plan can be used for fast- paced weight loss regimens, with up to 1. Reducing weight is the primary goal, additionally with reduced weight comes the added benefit of feeling good, looking good all translating to a great experience. Not only does it improve the mental state and attitude of the person following the diet course, it also help you to cleanse and detoxify your body. In fact quite a few people follow the diet once every 6 months to cleanse and detoxify primarily rather that weight loss.”Each time I have done this, I’ve lost 8 pounds. Now granted, this will completely vary for each person based on their present weight, height etc. I also know that any time you detox, some of that is water weight, so I am always thrilled to lose eight, but know that I will gain some of that back. The key once you’ve lost is to not just jump back into your old eating habits on day 8, but continue with that balanced diet we all know is wise – lean proteins, fruits and veggies, lots of water and small portions of good carbs. I do this when I have mentally determined I am ready to get back in shape and this is my kick start. I see immediate results and can really start well. The last time we did this, my accountability partner finished the week and transferred right over to counting her Weight Watcher’s points. She kept all of her eight pounds off completely. Here is an overview of the seven days. Continue to take any vitamin and/or mineral supplements that you taking. Day 1: All Fruits All fruits can be consumed, except bananas, which are high in starch, potassium and carbohydrates. We are focusing on detoxification, so drinking at least 1. You may find “dry mouth” to be an issue, so make sure you keep the fluids flowing. I took it as a good sign that my body was doing its necessary cleansing. Get ready for this day by eating a lot of good carbs the day before such as bananas and a yummy baked potato. This will give you the necessary energy to make it through the first day. It’s also important not to consume alcohol a few days before and during the diet schedule. Alcohol blocks the natural detoxifying processes from taking place. You will also want to buy a large variety of fruits and veggies. Be prepared with easy items to grab and eat. When I first viewed this plan, I though Day 1 would be so easy. I love fruit. I love smoothies and assumed this would be one of my favorite days, but by evening, I was ready to quit. Since my body is so use to carbs, this first day of detoxifying led to some headaches, light headedness, and more cravings than I care to admit. This occurs with all detoxes since you are ridding your body of all the junk. I kept pushing the water and went to bed early just to face another day. It’s not recommended to drink fruit juice on this day, since it will result in high caloric intake. Still with whole fruit smoothies, where your body is benefiting from all the fiber and pulp. If you can include at least ten minutes of exercise a day, it will help tremendously on the feelings of exhaustion you may feel the first days (of any detox.)Day 2 – All Veggies. Unlike Day 1 in which followers would feel a bit lightheaded due to the lack of carbohydrate intake and continuous consumption of fluids, Day 2 focuses on foods easily digested by the gastrointestinal tract. I savored that. I stretched it out for hours. Each bit of veggie has just a bit of potato, so I could stretch my favorite food even more. Salads may be dressed with vinaigrette or olive oil (just a touch), but not anything mayonnaise based.
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