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The 4 Day Diet

The 4 Day Diet

Retrain your mind to conquer the mental challenges of dieting.

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The diet mastermind behind the "Fat Smash Diet" and the diet expert on VH1's "Celebrity Fit Club," Dr. Ian K. Smith is now helping you overcome the mental obstacles that too often leave us in the circular rat-race of yo-yo dieting.

Whether refined carbs, cheesy hamburgers or chocolate truffles are your achilles heal, The 4 Day Diet will help you resist the usual diet pitfalls as you work your way through seven four-day phases of healthy eating.

According to Dr. Smith, when it comes to resisting temptation, your mind is locked in a battle with your anticipated sense of physical satisfaction. But the good news is that if you can retrain your mind into thinking that the immediate reward of chomping on a burger and fries will be far less satisfying then the tremendous benefit you receive from resisting the temptation, then you are well on your way to tackling your cravings once and for all.

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  • Teaches us about the power of our mind's and sense of self-control to conquer healthy-eating obstacles
  • Encourages variety in diet
  • Leads to long-term satisfaction of feeling good about the food choices you make
  • Dr. Ian K. Smith respected expert in weight loss field
  • Vegetarian-friendly
  • Includes an active fitness regimen
  • May be counterproductive for someone who has very little discipline for abstaining from trigger foods
  • 4 Day Diet is actually a month-long diet comprised of seven, four-day phases
  • Some modules contain a very strict eating plan
  • Not clear how you should eat once diet is complete

The 4 Day Diet is based upon Dr. Smith's 80-20 rule: 80% of dieting is mental and 20% is physical. The 4 Day Diet is outlined in seven four-day phases that have a specific objective.

The seven phases are:

  1. Induction: for detox and cleansing
  2. Transition: re-introduces all food groups
  3. Protein Stretch: aims to avoid plateaus
  4. Smooth: allows you to have some formerly forbidden foods like pizza and French fries
  5. Push: is the sprint just before the final stretch, back to a stricter eating plan
  6. Pace: a comfortable module for you to catch your breath
  7. Vigorous: the last module to lose those last few pounds

The 4 Day Diet also features 60 recipes. Sample dishes include pesto-crusted chicken breast with eggplant caponata, spicy turkey-chipotle meatloaf with sweet potato puree and grilled vegetables, steamed clams with whole wheat linguine and basil-white wine sauce.

Vegetarian substitutions can also be made to any of the recipes.


Be prepared to exercise on The 4 Day Diet. In fact, you'll exercise a lot, on most days of the week for more than just 30 minutes. It is an integral part of the success of the plan.

Dr. Smith puts forth a variety of exercise options for you that work around your lifestyle. A combination of cardio and resistance training is the basic outline of the kind of exercise you will be doing.


The 4 Day Diet is more like a month-long program that is designed to help you lose weight and curtail the typical dieting challenges that so many of us fall victim to. Created by Dr. Ian Smith, the mastermind behind The Fat Smash Diet, the 4 Day Diet is a tough but results-friendly guide that works in four-day intervals of seven specific diet phases.

Be prepared to exercise and be even more prepared to sharpen your mental game as you develop long-term strategies that strengthen your mind and resolve to stick to your health goals.

Common MisspellingsCommon Misspellings

Four-Day Diet, 4 Day Diet, The Four Day Diet, 4-day deit, 4-dya diet, Ian Smith Diet, four days diet

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(Page 1 of 1, 10 total comments)

elizabeth simon

i tried many diets and i got discourage everyone of them when i saw Dr.Ian Smith 4 day diet show i said now that"s the diet for me and i started the 4 day diet i lost 12 lbs in the 28 days i did the seven phasea i promote the diet as of this moment mt daughter and i are going on the diet todat!!!

posted May 9th, 2011 12:53 pm


I have tried this diet twice and I give it a thumbs up. There are several 4 day modules to this diet and I have only gotten through the first module however, I was able to lose 4-5 pounds and keep them off both times. This next time, my goal is to get through at least 3 modules. You are provided many meal/snack options, but you have to be mentally prepared to stick with it. Awesome diet!!

posted Nov 29th, 2010 11:03 pm


I am currently on a very intense weight lifting program and take up to 3 protein shakes a day with 25g of protein per shake, will this have an effect if I do the 4 day diet.

posted Mar 20th, 2010 2:16 pm


Can you stay on the first phase more then 4 days?

posted Feb 7th, 2010 9:41 am



I myself am a fan of the 4 day diets detox phase! I did the detox before I started my weight watchers program. I lost 14 lbs in 4 days then started counting points with weight watchers and have lost 60 lbs since April of this year!!!!!!!!!

posted Nov 21st, 2009 4:01 pm


I am on my 3rd day of the Induction, and I am a huge trigger food eater. I love comfort food, and popcorn at night watching favorite shows. When looking at the plan, i was like wow, that is little food, but in reality it seemed like I was eating everytime i turned around. I feel satisfied from the rice and bean, and actually liking salads now. I print off a list of the 4 day diet foods and check them off everytime I eat them so it measures my day. When 3/4 of the day has past and I still have remaining items to eat, I get excited! It really is mental, and this will retrain your brain to lose the weight.

posted Oct 30th, 2009 6:20 pm



I am in the second day of the transition module, and am proud to say that I have personally lost 8 pounds since I started The 4 Day Diet. I must admit that the introduction module was extremely hard for me, but Dr. Ian's words, and encouragement in the pages motivated me to stick with it. This is amazing to me being that I am a skeptical person. I see the results now, and I am determined to see just how much more improvement I can accomplish with this plan. Thank you Dr. Smith for making this available to the public.

posted Sep 21st, 2009 8:43 pm


It cleanses you to prepare you for that long journey. You have to start off slow with eating changes and you have to figure out what makes up your eating habits.. Like your emotions.

posted Jul 9th, 2009 3:42 pm

Victoria Lyons


I am not in favor of diets that are too restrictive and eating plans that you have to go out and buy special foods for. I am in favor of the exercise portion of the diet. Plans like this one are for short term use and people who have to loose adequate amounts of weight not excessive amounts of weight. To lose excessive amounts of weight you have to adapt a lifestyle change with portion control and common sense. Not restrictive diets for short periods of time. In the long run it does not work.

posted Jun 9th, 2009 10:20 am

Lisa Jones

Really a question for anyone familiar with the 4 day diet. Are you able to use the recipes during all of the modules if the food included for each module is within the recipes in the back of the book?

posted May 20th, 2009 1:27 am


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