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Overview
Dr. Ian Smith's diets really work. America has lost millions of pounds following his bestselling programs: The Fat Smash Diet, Extreme Fat Smash and, his newest, The 4 Day Diet—an eating plan that allows readers to avoid the normal (and fatal) pitfalls of dieting. Now you can try THE 4 DAY DETOX: the first of seven four-day modules straight from The 4 Day Diet by Dr. Ian.
As seen on "The Rachael Ray Show" and "Celebrity Fit Club", THE 4 DAY DETOX will charge up your system and remove some of the toxins your body may have accumulated and that keep you in an unhealthy eating rut. In his detox, Dr. Ian provides specific marching orders for invigorating, extremely healthy foods that not only mop up the toxins floating around in your body but naturally increase your energy and prime you to lose excess pounds.
THE 4 DAY DETOX will cleanse your body, help you lose weight fast, and focus your mind on what you can do when you commit to change.
Product Details
| ISBN-13: | 9781429938945 |
|---|---|
| Publisher: | St. Martin's Publishing Group |
| Publication date: | 02/09/2010 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 32 |
| Sales rank: | 117,565 |
| File size: | 464 KB |
About the Author
Ian K. Smith, M.D. is the #1 New York Times bestselling author of Fast Burn!, The Clean 20, SHRED, The Fat Smash Diet, and many other books. He has created two national health initiatives—the 50 Million Pound Challenge and the Makeover Mile—and served two terms on the President’s Council on Fitness, Sports, and Nutrition. A graduate of Harvard, Columbia, and the University of Chicago’s Pritzker School of Medicine, Smith is an avid fitness enthusiast and sportsman.
Read an Excerpt
The 4 Day Detox
By Ian K. Smith
St. Martin's Press
Copyright © 2008 Ian K. Smith MDAll rights reserved.
ISBN: 978-1-4299-3894-5
CHAPTER 1
HOW TO DIET S.M.A.R.T.E.R.
SETTING REALISTIC GOALS
So how should you go about setting your realistic goals? One of the easiest ways to do this is called the S.M.A.R.T. principle, a well-used technique that looks at five characteristics:
• SPECIFIC
• MEASURABLE
• ATTAINABLE
• REALISTIC
• TIME FRAME
SPECIFIC
It is important to set clearly defined goals. The more specific the goals, the more focused the effort in achieving them. Your goals should be straightforward and easy to understand. It is not effective to simply say, "I want to lose a few pounds." A more directed goal is "I want to lose 30 pounds in six months." Let "what" and "how" guide you in your goal setting. What exactly are you going to do? Lose 30 pounds in six months. How are you going to do it? By making the appropriate dietary and exercise changes recommended by the program I'm following.
MEASURABLE
It is critical that your goal be measurable. This will keep you focused as well as maintain your awareness of where you are in the process. There are several measures when it comes to weight loss, but we often get too stuck on a number. Please don't get me wrong. Yes, the pounds reflected on the scale make a difference, but there are other ways to measure your progress.
The size of the clothing that you fit into can sometimes be the first sign that you are losing weight. I can't count how many times people have said to me, "The scale says that I haven't lost anything, but I can fit into a size eight when just two weeks ago I was a size ten." This is because weight loss isn't always reflected in numbers but is often reflected in the changing size and shape of our body. So it is completely fine to set your dress or waist size as a goal. Many people who find themselves stalled on the scale can become discouraged by the lack of results, but if they used losing a dress or pant size as a benchmark for success, they would realize that progress was still being made and would remain optimistic and motivated. Look for positive reinforcement everywhere, whether it's a colleague complimenting how great you look or your doctor noting how the weight loss has improved your blood pressure, cholesterol levels, diabetes, or other health indicators. Basing success strictly on the number on the scale is not taking into account the true complexity of body transformation.
Weight loss can be a complicated process because it involves more than just a reduction in pounds. The body is composed of many tissue types, including fat, muscle, bones, ligaments, and tendons. Water is the biggest component of our weight — according to some estimates as much as 60 to 70 percent. Water and all these tissues are constantly changing, especially as we lose weight. One might sometimes lose fat but start gaining muscle as a result of resistance training (lifting weights). There could also be water loss or gain depending on the quantity of liquids you drink and whether your body has a tendency to hold on to fluids or readily eliminate them. When you step on the scale, it is virtually impossible to know what is happening inside your body with respect to water balance and the various tissues that contribute to your overall weight.
Some people actually monitor their weight-loss progress by regularly taking body fat measurements. This is my least favorite method because how one loses weight from the different body tissues is unpredictable at best, especially when it comes to body fat percentage. Another major flaw of this technique is consistent accuracy. Taking reliable and accurate body fat measurements can be a rigorous process, and it is easy to make mistakes even with dedicated effort and experience. If you are someone who worries about body fat percentage and are determined to use that as your measurement of progress, it is imperative that you choose the same method each time and take the measurements from the same body parts.
ATTAINABLE
It makes no sense to set a goal that you can't reach. Being able to attain a goal makes both failure and success honest. A goal beyond reach means that the failure associated with not reaching it is false. Don't misinterpret this point to mean that I'm suggesting you make the goal easy. The goal should be challenging but attainable. When the target is out of reach, the pursuer will inevitably be discouraged and could easily give up on the mission.
An unattainable goal can also lead to unhealthy behaviors. Fasting or severely restricting your calorie intake over a long period of time can be extremely dangerous and, in fact, actually counterproductive when it comes to weight loss. When your body isn't properly nourished and isn't receiving enough calories to perform the daily functions of life, it automatically switches into conservation or starvation mode. In starvation mode the body holds on to every calorie it takes in and also tries to hold on to the fat stores because it doesn't know when it will see its next decent meal. This is exactly what you don't want to happen when trying to lose weight.
Set a goal that requires dedication, hard work, and perseverance. A goal that is too easy to attain might mean that you are not asking enough of yourself and have set the bar too low. Look at it like this: Have you ever been the weight you want to achieve? If the answer is no, then it is unlikely you will reach that weight and be able to stay there over the long term. If the answer is yes but not for the last ten or fifteen years, then it is possible you could reach this goal — but it will require discipline and patience to achieve it because your metabolism has likely slowed and your body has grown accustomed to the heavier weight. What you weighed in high school is unlikely to be what you will be able to attain and maintain in adulthood, so keep this in mind when you are setting the goal.
REALISTIC
Realism is the close cousin of attainability. Your goal must be something that you are able to work toward given a reasonable degree of difficulty. It is unrealistic to pick up a tennis racket for the first time and expect to be talented enough to qualify for Wimbledon within the next two years. Losing 30 pounds in two months because you are going on vacation and want to look your best in a bathing suit is unrealistic. I know people who have been able to meet that goal, but those people are rare.
Your goal must be something that you are willing to work hard to reach, but it must also be attainable. When a goal is unrealistic, there is a greater likelihood that you will realize long before you have even come close to it that the goal is too tough. This can lead to discouragement and to your eventually giving up. The success of your program could depend more than you think on how realistic a goal you set for yourself.
TIME FRAME
It is important for your goal to be set within a time frame. Having your goal linked to a time clock gives it a sense of urgency and direction. Simply saying you want to lose 20 pounds doesn't move you into action. You could start today or tomorrow or when things slow down at work. But when you say that you want to lose 20 pounds in four months, then your goal and actions to reach that goal come with some urgency. It is customary for a dieter to aim for an average weight loss of 1 to 2 pounds per week. This would be a commendable success.
CHAPTER 2THE 4 DAY DIET DETOX
THE INDUCTION MODULE
The whole 4 DAY DIET is made up of seven segments or modules. The modular eating plan will help you lose weight and become healthier. It is not just another quick-fix diet that makes unrealistic promises. It will teach you how to choose the highest octane fuel for your engine and reach peak performance. There is no such thing as "one plan fits all," so don't be afraid to make some substitutions or adjustments on the plan if you are allergic to certain foods or have a medical condition that prevents you from eating some of the foods. "I don't like certain foods" is not an excuse. Open your mind and palate to new foods and tastes. You might come to enjoy foods you had convinced yourself you didn't like.
The modular eating plan is broken up into smaller modules — four-day segments — that change the type and quantity of food you eat. I do this for several reasons. First, it is to your advantage to focus on smaller segments of the weight-loss race rather than the entire marathon. It is much easier to think about what you'll be eating (and not eating) over a four-day span than thinking about what you'll be eating (and not eating) for several weeks. Second, the modular eating plan allows you to have a variety of foods in your diet so that you don't get bored eating the same things. Third, these modules will be effective in pushing your body to lose weight because the variety of the types and amount of food you consume along with your exercise will keep the body off-kilter. This experience of being off-kilter is important because it means your body never gets a chance to grow accustomed to the food or the exercise, thus the body is constantly surprised by what you eat and the physical activities you demand it accomplish. This is the optimal state for weight loss, especially as you aim to reach those smaller goals on the way to the ultimate goal. The more your body needs to adjust to its environment, the more energy it will expend and the more calories it will need to burn to provide that energy. Burning more calories leads to weight loss. As these dieting modules force continual adjustments in your body, it will likely take you longer to reach a weight-loss plateau. And when you do hit one, you'll bust through it faster than if you had stuck to the same eating/exercise regimen.
Long, complicated eating plans tend to confuse and frustrate dieters who try to follow them.
Don't overthink the plan. The 4 DAY DIET is made up of modules — four-day segments — that consist of simple food lists. Follow the modules, and you will master not only the plan but the lifestyle changes that will lead to a longer, slimmer, and healthier life. Following is the all-important detox module, the INDUCTION module, which will help you start your diet fast, smart, and healthy. Special note: You are allowed two 8-ounce cups of coffee per day.
THE INDUCTION MODULE
It is important to start with INDUCTION no matter how much you have to lose. The purpose of the INDUCTION module is to detox your body — to help remove some of the toxins that have accumulated due to not making the healthiest food decisions. It will clear your body and mind for the changes that come next. INDUCTION is written as a four-day plan, but you can make it longer if you like by simply repeating some of the days. To do INDUCTION right, however, you must complete four days. The INDUCTION module gives you invigorating, extremely healthy foods that not only mop up the toxins floating around in your body but naturally increase your energy. The quantities listed are the maximum amounts that can be consumed for that day. It doesn't mean that you have to eat all the food listed, however; you can eat less if you desire. Remember to eat enough to satisfy your hunger, but don't eat until you are stuffed. Distribute the food throughout the day, but make sure you eat most of the food during the earlier part of the day.
You might need to make some substitutions because you are allergic to certain foods or can't obtain them easily. (This shouldn't happen often because the foods are simple, inexpensive, and can be found in most restaurants and local grocery stores.) If you substitute, make S.M.A.R.T. substitutions and don't substitute a 12-ounce steak for a 4ounce serving of fish. A major part of what you are trying to accomplish during INDUCTION is learning how to make S.M.A.R.T.E.R. choices naturally, without having someone tell you what works and what doesn't.
CHAPTER 3DAY 1
• 2 cups of coffee (8 ounces per cup). Limit sugar to 1 packet and cream or milk to 1 teaspoon per cup.
• 2 cups of raw or cooked green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce, celery)
• 1 cup of freshly squeezed lemonade with no more than 1 tablespoon sugar
• 10 grams of psyllium husk (1 tablespoon psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than 1/2 cup low-fat, reduced-fat, fat-free, skim, or soy milk)
• 4 servings of fruit: 1 medium apple, 1 medium banana, 1 medium pear, 2/3 cup of blueberries, 1/2 cup of raspberries, 1/2 cup of strawberries, etc. One 6-ounce low-fat or fat-free yogurt without "fruit on the bottom." Add your own fresh fruit if you like.
• 1 medium-size (2 cups) green garden salad, vegetables only — no bacon bits, croutons, eggs, etc. — plus 3 tablespoons of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 1 1/2 cups of cooked brown rice (measured after cooking)
• Unlimited plain water (seltzer water is an option). Be sure to drink 1 cup of water before each meal.
EXERCISE
40 minutes of cardio
Note: Always try to drink 1 cup of water before eating each meal. Water is important not just for flushing out the kidneys and helping to eliminate toxins from your body but for helping to make you feel full on less food. Drinking water before eating helps take up some of the limited space in the stomach and causes expansion. When you eat solid food after drinking water, the stomach has less room to expand and sends a signal to the brain that you are full, cutting off your drive to eat more.
You might not be able to do 40 minutes of consecutive cardio exercise, and that's just fine. Go ahead and break it up into segments. You might do 20 minutes, take a rest, and then do the second 20 minutes. You can do the segments anytime throughout the day. Just make sure to get in a total of 40 minutes of cardio work. As you build your endurance, you'll be able to do more exercise continuously until you can do the entire 40-minute period at one time.
CHAPTER 4S.M.A.R.T.E.R. CHOICE BOX
PSYLLIUM
Plantago psyllium is a plant native to West Pakistan and India. The stalks of the plant contain tiny seeds that are also called psyllium. These seeds are covered by husks, the part of the plant that is used in foods such as psyllium-fortified cereals. This husk is important because it is a source of water-soluble fiber, the kind of fiber that you also find in common grains such as oat and barley. Psyllium, however, is a more potent fiber source. The effect of soluble fiber in 1 tablespoon of psyllium is equal to 14 tablespoons of oat bran. Psyllium mops up various toxins and helps clear them out.
Psyllium is also part of the "soluble fiber" food category that can help lower cholesterol, according to the American Heart Association. Most weight-loss experts recommend a maximum daily dosage of 10 grams. Psyllium has long been used as a chief ingredient in "bulk laxatives." It can be purchased and used in powder form. There are some side effects, however, that you should be aware of when taking psyllium. These include but are not limited to difficulty swallowing, frequent bowel movements, gas, skin irritation, rash or itching, and intestinal blockage.
Never take psyllium dry but instead mix it with 6 to 8 ounces of liquid, preferably water.
CHAPTER 5DAY 2
• 2 cups of coffee (8 ounces per cup). Limit sugar to 1 packet and cream or milk to 1 teaspoon per cup.
• 2 scrambled eggs or egg whites (1/4 cup chopped vegetables optional)
• 1 cup of freshly squeezed juice
• 3 servings of fruit: 1 medium apple, 1 medium banana, 1 medium pear, 1/2 cup blueberries, 1/2 cup raspberries, 1/2 cup strawberries, etc.
• 1 large size (3 cups) green garden salad with watercress; vegetables only — no bacon bits, croutons, eggs, etc. — plus 3 tablespoons fat-free or low-fat dressing
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce, celery)
• 1 cup of vegetable juice from the cooked vegetables
• 1 cup of cooked brown rice (measured after cooking)
EXERCISE
40 minutes of cardio
Note: Use your servings of fruit strategically. Eat them to fill the "holes" between the meals — as snacks. Also, try eating fruit with the skin. The skin makes you chew longer, which means you'll eat it more slowly. The skin also contains lots of nutrients such as fiber.
(Continues...)
Excerpted from The 4 Day Detox by Ian K. Smith. Copyright © 2008 Ian K. Smith MD. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
-Introduction
-How to Diet S.M.A.R.T.E.R.
-The Induction Module
-Day 1
-Day 2
-Day 3
-Day 4
