The Thin By Friday Diet: the Four Day plans

Stage 1 – Pretox
For four days, eat all of the following throughout the day, in any order or combination, front-loading where possible (meaning you eat more in the morning than in the evening).

2 cups coffee (1 tsp milk per cup) or green tea
2 scrambled eggs or 1 small pot of fat-free yoghurt
3 servings of fruit (one serving, for example, could be one whole apple, banana or pear, or 1/2 cup berries)
3 cups green garden salad with 3 tbsp low-fat dressing
1 cup cooked brown rice
2 cups leafy green vegetables (cooked or raw)
1 cup freshly squeezed fruit juice

Stage 2 – Transition
This is easier than the Pretox and reintroduces other foods to kickstart your metabolism. As in Diet 1, eat all of the following (in any order or combination) every day for four days.

2 cups coffee (1 tsp milk per cup)
1 palm-sized serving of fish, chicken or turkey (without skin)
1 cup cooked beans (chickpeas, lentils, broad beans or edamame)
2 cups green salad with 3 tbsp low-fat dressing
1 cup raw or cooked carrots
1 cup sliced cucumber with low-fat dressing
1 cup berries
1 apple
1 pear
1 diet drink (Diet Coke, for example)
2 snacks (see below)

Stage 3 – Protein
This is very low on carbs, so you’ll probably lose even more weight during these four days.

2 cups coffee (with milk)
2 scrambled eggs
4 slices turkey
2 servings fruit
1 cup raw vegetables (for example, carrots, celery, capsicum)
1 sandwich (made with turkey, chicken or tuna), wholegrain bread and 1 tbsp low-fat mayo
1 cup beans
1 cup cooked brown rice
2 servings cooked vegetables

Stage 4 – Smooth
This is our favourite module – you get to eat pizza! Follow this for four days. 2 cups coffee (with milk)

2 scrambled eggs or 1 cup cereal (muesli, wholegrain shredded wheat or Special K) with low-fat or soy milk
1 slice wholemeal toast with butter
1 cup berries
2 cups green salad with 3 tbsp low-fat dressing
2 medium slices of pizza (no bacon/ sausage/pepperoni toppings) or a small takeaway burger with small fries
1 cup beans
1 snack
2 servings cooked or raw egg

Stage 5 – Push
Here’s where it gets tough again. Smith likens this to running a marathon – with the finish line in sight! Here’s the final four-day program:

2 cups coffee (with milk)
1 cup cereal with low-fat milk
Unlimited grapes
Unlimited carrots
1 serving fish, chicken or turkey
2 cups green salad
1 fruit smoothie (if shop-bought, look for one with 850kJ or less)
2 snacks (see list below)
2 servings cooked or raw vegetables

Snacks list
2 oatcakes topped with a light spread of peanut butter
4 marshmallows 1/2 bagel with light cream cheese
1 small baked sweet potato with 2 tbsp low-fat sour cream
2 cups plain popcorn
1/2 turkey sandwich on wholegrain bread with 1 tsp low-fat mayo

Beat Diet Boredom
Although it’s unlikely you’ll get fed up in four days, Smith offers these tips to keep you going:
1. Find your true motivation by thinking historically. Try to remember a time when you accomplished something amazing, such as fitting into your “skinny dress” or running 10km. What was driving you back then? Reflecting on that emotion will give you some clues as to what’s driving you now.

2. Have a mini rewards system. Go out and buy yourself a new top or lipstick every time you lose a couple of kilos. You don’t have to wait until you reach your final target weight to treat yourself. Positive reinforcement along the way is more important.

3. Keep busy. I’ve talked to many people who have struggled with cravings, and the most successful tool they’ve had is distraction. When they felt hungry, they would distract themselves from food with either physical or mental activity, such as reading a newspaper, calling a friend or doing some housework.

The 4 Day Diet (Pan Macmillan Australia, $45) is available at

~ by Colorful Soul on 08/07/2012.

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