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THE 4-DAY WONDER DIET
Allows you to lose approximately 5 to 10 lbs in 4 Days.
Should wait at least one month before repeating. It is not a nutritionally sound program. It is recommended to take supplemental vitamins and minerals with this program. Remember that the American Medical Association is now recommending that everyone take vitamins.
Although you should be able to eat all you want as long as you eat what is asked of you each day (with exception of Lamb Chop Lunch on Day 2), I recommend that you do not exceed 4 ounces of meat if you are a person with slow metabolism. Most likely you are or you would not be looking to do something to lose weight.
9 TIPS TO MAKE IT EASY ON YOURSELF
01. Pick an appropriate convenient time to go on 4 DAY DIET.
02. Shop ahead-at least, day one, for full 4 DAYS.
03. Decide how to integrate you diet with family meals
04. If you don't own one, invest on a good bathroom scale.
05. Keep a diet journal (pocket size spiral notebood that fits in purse).
06. Don't talk about it!
07. Try to be more active while yuou are on the 4 Day Wonder Diet and Afterwards as well.
08. Don't binge on the day before you start the 4-Day Wonder Diet.
09. Cultivate a "losing frame of mind." [A POSITIVE APPROACH TO YES, I WILL SUCCEED IN LOSING WEIGHT BECAUSE I WILL STAY ON THE 4-DAY DONDER DIET EVERY ONE OF THE 4 DAYS.]
11 RULES FOR SUCCESS
01. Do not vary, substitute or delete any of the foods listed on the four-day wonder Diet with exception of explanation given here.
02. Don't eat anything between meals.
03. Don't drink alcoholic beverage of any kind.
04. Drink plenty of water while you are on the diet.
05. Have as much decaf coffee or plain tea as you like.
06. Eat vegetables raw, steamed, or boiled (Do not saute or stir fry.
07. Broil all meat and chicken.
08. Remove all traces of fat from meat and chicken before you eat it.
09. Use only salt, pepper, or lemon juice to season food (no diet dressing, no butter).
10. Fill up, but don't over do it.
11. Don't stay on the Four Day wonder Diet longer than four days.
[If want to or need to, you can always come back again in a month or 6 weeks.]
WATER
Drink eight glasses of water. To get it all in I recommend filling up a water jug with eight glasses of water and drink them as follows.
Glass 1 as soon as you wake up
Glass 2 at 30 minutes before breakfast-this will help you feel full and also not interfere with digestion of your meal. Drinking too much fluid with meal dilutes digestive enzymes.
Glass 3 between breakfast and lunch
Glass 4 at 30 minutes before lunch
Glass 5 between lunch and supper
Glass 6 at 30 minutes before supper
Glass 7 between supper and bedtime
Glass 8 at bedtime
SUBSTITUTIONS
If unable to find or are allergic to certain foods do the following.
01.If allergic substitute the same amount of protein.
02. never substitute lettuce.
03. Do not substitute prune juice.
04. If you cannont find lamb chop, substitute 4 ounces of hamburger pattie, 5 ounces of chicken or 3 boiled eggs.
FOOD PREPARATION
01. Vegetable amount should be at least 1 cup.
02. GREEN BEANS
Steam for 15 minutes OR Boil for 10. minutes
03. CAULIFLOWER
Steam 8 minutes OR boil for 6 minutes
04. SQUASH/ZUCCHINI
Steam 12-15 minutes or Boil 12-15 minutes
05. MEAT
Broil meat so that fat drains off instead of being absorbed onto meat.[Don't need to spend money on a broiling pan if don't have one. Just do the following. Cover a shallow pan with foil. Then take another piece of foil and crimp two strips. Place meat on top of strips and broil. Works great!]
MEASUREMENT FOR SUCCESS
It is important to measure yourself at the beginning and end of diet to determine success. Measurements will include weight and also the following four parts of your body. Print the following this page so you can record your measurements.
START DATE IS:____________
Weight on day one is__________
Weight on day two is _________
Weight on day three is _________
Weight on day four is__________
MY OTHER MEASUREMENTS ON DAY ONE ARE:
Right Wrist ______ Left Wrist______ measure at largest area, where wrist bone is.
Right upper arm ______ Left Upper arm _______
Bust area ________
Waist area_______
Right Thigh (halfway from knee to waist) Left Thigh_______
Right Calf_______ (at largest area)Left Calf _______
Right Ankle _______ Left Ankle ______
MY OTHER MEASUREMENTS ON DAY FOUR ARE:
Right Wrist ______ Left Wrist______ measure at largest area, where wrist bone is.
Right upper arm ______ Left Upper arm _______
Bust area ________
Waist area_______
Right Thigh (halfway from knee to waist) Left Thight_______
Right Calf_______ (at largest area)Left Calf _______
Right Ankle _______ Left Ankle ______
YOU WILL WEIGHT YOURSELF EVERYDAY AS SOON AS YOU GET UP AND BEFORE YOU DRINK YOUR FIRST GLASS OF WATER THE LAST DAY YOU WILL WEIGHT YOURSELF IS THE MORNING OF THE FIFTH DAY. YES YOUR DAY FOUR DOES NOT END AT END OF DAY FOUR SUPPER TIME, IT ENDS THE NEXT MORNING WHEN YOU TAKE YOUR WEIGHT.
YOU WILL MEASURE YOURSELF AT THE BEGINNING OF THE FIRST DAY AND ON THE MORNING AFTER DAY FOUR [MORNING OF DAY 5]. SOME DAYS YOU MIGHT NOT SEE ANY CHANGE. DON'T BE DISAPPOINTED. WAIT AND SEE THE RESULTS BY END OF 4 DAY WONDER DIET. THAT IS, MORNING OF DAY 5.
DAY ONE MENU
Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast
BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch
LUNCH
Broiled Steak or Hamburger
1 Cup Lettuce
1 Medium Tomatoe
No salad dressing
Water after Lunch
Water in Mid Afternoon
Water 30 min before Supper
SUPPER
2 Hard boiled eggs
Green Beans
1/2 a small grapefruit
Water 30 min after supper
Water at bedtime
DAY TWO MENU
Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast
BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch
LUNCH
1 Lamb Chop or 3 Boiled eggs or 4 0z hamburger or 5 oz chicken
1 Cup Lettuce
No dressing
6 ounces tomatoe juice
Water in Mid Afternoon
Water 30 min before Supper
SUPPER
1 cup Squash, steamed or raw
1 cup Cauliflower,steamed or raw
Green Beans,steamed or raw
water 30 min after supper
Water at bedtime
DAY THREE MENU
Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast
BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch
LUNCH
1 cup Lettuce (no substitute)
No dressing
1 cup celery
No dressing
Broiled chicken
Water 30 minutes after Lunch
Water in Mid Afternoon
Water 30 min before Supper
SUPPER
Hamburger Patty
Stewed Tomatoes
6 ounces of Prune Juice(no substitute)
Water 30 minutes after supper
Water at bedtime
DAY FOUR MENU
Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast
BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch
LUNCH
2 Hard boiled eggs
Green Beans
6 ounces tomatoe juice
Water after Lunch
Water in Mid Afternoon
Water 30 min before Supper
SUPPER
Broiled Steak or Hamburger
1 Cup Lettuce and
1 Medium Tomatoe
No salad dressing
6 ounces unsweetened pineapple juice
Water 30 minutes after supper
Water at bedtime
4-Day Wonder Diet
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