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Spacer Image4 Day Diets: 4 Day Stewardess Diet  Dotted Divider  Should You Try a 4 Day Diet?  Dotted Divider  4 Day Diets
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The 4 Day Stewardess Diet


It’s a fact: fad diets come and go.  But the concept of diet and exercise to achieve weight loss has been around for centuries. In fact, CNN recently released a news article summarizing some of the most famous diets recorded.  It lists that Lord Byron came up with the idea of combining water with apple cider vinegar in 1820, and that the diet actually became popular.  The Grapefruit Diet or Hollywood Diet was borne in the 1930s and as its name suggests, it was a low calorie diet that prescribed grapefruit to be eaten with every meal.  The infamous Cookie Diet was borne in 1975 by a Florida doctor.  It’s premise?  Eat cookies and lots of them.  While Hollywood ate up this diet with aficionado, the amino acid based Cookie Diet craze didn’t last long. 

While you may not be like President William Howard Taft, who resolved to shed some pounds after getting stuck in the bathtub at the White House, and you may not jump on the fad diet bandwagon, if you’re interested in slimming down in just a few days, the 4 day stewardess diet just might be the solution.

4 Day Diet in a Nut Shell

The origins of 4 day diet plans began with Margaret Danbroke in 1985 with her book, The 4 Day Wonder Diet.  Since then there have been alterations in her prescribed plan, but 4 day diets are generally based in the idea of consuming ultra-low levels of calories over the course of 4 days.  Approved food items include lean protein, fish, and fruits and vegetables, but serving sizes are extremely small.  Keep in mind that while foods that are acceptable to eat on this diet can come from a variety of sources, the diet isn’t something to continue beyond the four day mark simply because the caloric intake and nutrients are so limited. 

4 Day Diet Options

The results of following 4 day diet guidelines vary from person to person, but it’s reported that you can lose anywhere from 2 to 10 pounds.  Various menu options and diet guidelines are published online.  Most of them limit carbohydrates and encourage the consumption of lots of water.  A few plans recommend the elimination of caffeine and others allow diet soda, coffee and tea.  Day one for one menu option looks like this:

Option 1

  • Breakfast: 1 hard-boiled egg, ½ orange
  • Lunch: 3.5 ounce water packed tuna, 3.5 ounce lettuce, 2 radishes
  • Dinner: 6 ounce chicken breast, ½ cup boiled spinach, ½ tomato, ½ apple

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While the above menu provides protein from a variety of sources and incudes fruits and vegetables, it lacks key nutrients like vitamin D and calcium.  Some dieticians recommend that if you want to try the diet, include whole grains and low-fat or nonfat dairy to meet your nutritional needs. 

Another option is the Master Cleanse or Lemonade Diet.  It’s a fast and requires participants to concoct and consume this beverage:

Option 2: the Master Cleanse

  • 2 tablespoons lemon juice, freshly squeezed
  • 2 tablespoons organic maple syrup
  • 1 dash cayenne pepper
  • 10 ounces water

Some recommend 10 days or longer fasting, but participants on fasts of any sort generally feel weak and lethargic, even if the fast lasts 3 or 4 days in length.  

Why the Diet is Popular

4 day diets are used by people looking to shed a few pounds quickly.  They are popular because they produce results in only 4 days.  It’s important to remember that while weight loss will occur, intense, short-term dieting is not intended to produce long term weight loss.  You might, however, consider it as a way to kick start your longer term weight loss goals.   

Who Might Consider 4 Day Diets

From a nutritional perspective, an extremely caloric restrictive diet that lasts four days cannot provide adequate nutrients for your body.  Conversely, it’s only four days of restriction so the nutritional consequences may not be all that bad.  Individuals who are looking to shed a few pounds before a big event like a wedding or a vacation can do so by following the guidelines of any of the published 4 day stewardess diets.  Fasting and ultra-restrictive diets are not acceptable for women who are pregnant or lactating, and they are not recommended for individuals with nutritional deficiencies, diabetes and other health related concerns. 

Food for Thought

You can do anything for 4 days.  While different 4 day diets are not intended to last longer than 4 days, it’s surprising what dieting strategies and goals you can achieve in that short period of time.  If you’re looking for a way to control food choices and to improve your success in dieting, one of the 4 day diet strategies can help.  Typically the downfall of dieting is that menu options are limited and participants get bored eating the same thing.  Four days’ worth of dieting, however, isn’t generally enough time to get fed up with boring foods. 

The 4 day stewardess diet is a short-term plan without any guidelines for weight loss maintenance, but the concept of consuming lower calories and eating a variety of lean proteins, fruits and vegetables is a good foundation for future eating.



PLEASE NOTE: Saperecom does not provide medical or any other health care advice, diagnosis or treatment. see additional information


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