{"id":501690,"date":"2018-02-27t14:12:16","date_gmt":"2018-02-27t19:12:16","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=501690"},"modified":"2024-01-10t07:13:46","modified_gmt":"2024-01-10t12:13:46","slug":"the-obesity-code-review","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/the-obesity-code-review\/","title":{"rendered":"the obesity code review"},"content":{"rendered":"<div id=\"jump-link-container\" style=\"padding: 20px 0px;font-size:1.05em;line-height: 30px\">    <a href=\"#jump-overview\"><strong>overview<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-rules\"><strong>rules<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-claims\"><strong>claims<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-benefits\"><strong>benefits<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-cost\"><strong>cost<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-what-users-are-saying\"><strong>what users are saying<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-bottom-line\"><strong>bottom line<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#questions-and-answers\"><strong>q&amp;a<\/strong><\/a><\/div><p>because losing weight seems to be more challenging for some people than it is for others, there are various diet programs out on the market specifically developed to target the loss of stubborn fat. one example of a diet program that advertises that it can help virtually anyone lose weight is called the obesity code.<\/p>\n<p>to find out more about this diet book, we looked into its ingredients, potential side effects, and relevant research. we also looked into its user reviews and author. finally, we condensed all this information to give you the bottom line on the obesity code.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-overview\">overview<\/div><h2>what is the obesity code?<\/h2>\n<p>the obesity code, authored by dr. jason fung, md, discusses a weight loss strategy tailored for individuals grappling with weight issues, despite diligently following conventional diet and exercise routines.<\/p>\n<p>dr. fung challenges the prevalent notion that obesity hinges solely on calorie intake, fat grams, or physical activity. instead, he posits that hormones, particularly insulin, play a pivotal role. according to his argument, elevated insulin levels are the culprits behind obesity, prompting him to advocate for a dietary approach centered around low-carb intake and intermittent fasting.<\/p>\n<p>within the book, dr. fung proposes the existence of an individualized fat-burning code within each person. he claims that this code can be deciphered to achieve efficient weight loss. furthermore, he asserts that this code is malleable and can be reset through his recommended intermittent fasting regimen.<\/p>\n<p>it&#8217;s crucial to note that these assertions are the claims made by the author and are not universally accepted in the scientific community. the book offers a perspective that challenges conventional weight loss wisdom, emphasizing the impact of hormonal factors in obesity.<\/p>\n<p>what are the proven effects of intermittent fasting?<\/p>\n<ul>\n<li><a href=\"https:\/\/www.annualreviews.org\/doi\/abs\/10.1146\/annurev-nutr-071816-064634\" target=\"_blank\" rel=\"noopener noreferrer\"><em>annual review of nutrition:<\/em><\/a>\u00a0research into intermittent fasting is trying to prove efficacy in health, at this point. &#8220;several lines of evidence also support the hypothesis that eating patterns that reduce or eliminate nighttime eating and prolong nightly fasting intervals may result in sustained improvements in human health.&#8221;<\/li>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/s1568163716302513\" target=\"_blank\" rel=\"noopener noreferrer\"><em>ageing research reviews:<\/em><\/a>\u00a0various forms of fasting and time-restricted feeding &#8220;&#8230; in normal and overweight human subjects have demonstrated efficacy for weight loss and improvements in multiple health indicators.&#8221;<\/li>\n<li><i><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc7021351\/\" target=\"_blank\" rel=\"noopener\">cfp mfp<\/a>:\u00a0<\/i>this study found that intermittent fasting could help with the treatment of obesity under supervision.<\/li>\n<\/ul>\n<p>other books by the author:<\/p>\n<ul>\n<li>the diabetes code: prevent and reverse type 2 diabetes naturally<\/li>\n<li>life in the fasting lane: how to make intermittent fasting a lifestyle\u2014and reap the benefits of weight loss and better health<\/li>\n<li>the cancer code: a revolutionary new understanding of a medical mystery<\/li>\n<li>the pcos plan: prevent and reverse polycystic ovary syndrome through diet and fasting<\/li>\n<li>the longevity solution: offers guidance on enhancing human longevity, encompassing suggestions such as incorporating intermittent fasting into one&#8217;s lifestyle for improved health and graceful aging<\/li>\n<li>the complete guide to fasting: distinguishes itself in a sea of diet books, providing a comprehensive resource on effective fasting techniques aimed at weight loss and health improvement.<\/li>\n<\/ul>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-rules\">rules<\/div><h2>the obesity code diet rules<\/h2>\n<p>to follow the obesity code diet properly, the author claims its users have to start eating like their ancestors. it&#8217;s no easy task, though.<\/p>\n<p>first, all snacks are eliminated, and food is only for consummation during specific times of the day.<\/p>\n<p>during the fasting periods, only liquids, such as coffee, tea, water, and broth, are allowed. those following the program are encouraged to drink as much of these as they want. as long as they don&#8217;t add sugar or any form of milk to them for flavoring.<\/p>\n<h2>the obesity code and exercise<\/h2>\n<p>the obesity code encourages exercise during your fasting time. it is because early humans had to keep traveling across far distances each day to survive, even if they were hungry and tired.<\/p>\n<p>however, exercising after not eating for several days in a row is difficult because the body is starved of energy. plus, if a person pushes themselves too hard with such little energy, they could become hurt a lot easier.<\/p>\n<h2>the obesity code food list<\/h2>\n<p>unfortunately, the obesity code doesn&#8217;t give a lot of information about what food a person should eat during the intermittent-fasting schedule. it focuses more on the consumption of clear liquids and the avoidance of food altogether.<\/p>\n<p>however, it does encourage regular \u201cfree days\u201d where a person eats whatever they want without considering the nutritional or caloric nature of them. this could make it more challenging to follow a pattern of healthy eating.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-claims\">claims<\/div><h2>the obesity code book claims<\/h2>\n<p>the obesity code is just one version of an intermittent-fasting program. there have been many of them created, but their concepts are all based on the same health principles.<\/p>\n<p>the author of the obesity code says that the current way that people eat several times a day exhausts the pancreas from having to release insulin to lower the blood sugar spikes continuously.<\/p>\n<p>dr. fung also claims that a person&#8217;s body has a \u201csecret code\u201d built into their body related to their genetics. by forcing the body to go without food through the use of an intermittent-fasting program, they can change this code, allowing their body to start burning fat at a higher rate than it normally would.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-benefits\">benefits<\/div><h2>the obesity code program benefits<\/h2>\n<p>the obesity code claims that a person can have the following health benefits while following their diet plan:<\/p>\n<h3>increased testosterone<\/h3>\n<p>when someone stops eating so much food, they develop a lower level of body fat. fat contributes to the production of estrogen, which is why those who are severely obese may have a hormone imbalance.<\/p>\n<p>by lowering the amount of fat in the body, there is less estrogen overload. this may have a beneficial impact on muscle mass, energy, sex drive, and self-confidence in both men and women.<\/p>\n<h3>weight loss<\/h3>\n<p>the significant drop in the number of calories that are consumed daily causes weight loss. however, the weight that is lost varies from person to person.<\/p>\n<p>some people claim to be able to shed 20 pounds or more in a month while intermittent fasting. however, we could not find users who experienced such drastic weight-loss after trying the obesity code diet plan.<\/p>\n<h3>improved energy levels<\/h3>\n<p>the\u00a0<a href=\"https:\/\/health.clevelandclinic.org\/interested-fasting-health-get-facts-first\/\" target=\"_blank\" rel=\"noopener noreferrer\">cleveland clinic<\/a> says that when the body stops expecting food regularly, it may adapt to use the fat that a person already has and the sugar that it receives when someone does eat more efficiently.<\/p>\n<p>this could help improve a person&#8217;s energy throughout the day.<\/p>\n<h2>is the obesity code diet safe?<\/h2>\n<p>if the methods used in the obesity code are applied for a short period, as a method of healing the pancreas and boosting the metabolism, it may be safe to try. however, most health experts say that it isn&#8217;t an excellent program to use for more than a month.<\/p>\n<p>those who are pregnant or nursing should never attempt intermittent fasting. parents shouldn&#8217;t have their small children use the program either, even if they are overweight.<\/p>\n<p>people with blood sugar issues or health conditions have to be especially careful if they try the obesity code too since it could make their blood sugar level too low.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-cost\">cost<\/div><h2>is the obesity code expensive?<\/h2>\n<p>the book costs $20 online. users don&#8217;t have to purchase any prepackaged meals, snacks, or drinks either.<\/p>\n<p>the amount of food that a person eats is severely reduced, which means that they have to buy fewer groceries than usual.<\/p>\n<p>overall, it is one of the least expensive diets that someone could try.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-what-users-are-saying\">what users are saying<\/div><h2>the bottom line on the obesity code<\/h2>\n<p>at this point, you&#8217;re probably wondering if this book is worth buying. unfortunately, we have some concerns about their diet. first, their claims don&#8217;t seem to be backed by research. additionally, intermittent fasting can be a very difficult dieting method to follow.<\/p>\n<p>losing weight shouldn&#8217;t have to be so hard. if you&#8217;re looking for effective diet support, you should choose a program with clinically-researched methods.<\/p>\n<p>among the best programs we\u2019ve found this year is one called <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a>. the combination of unique one-on-one coaching, custom meal plans, food logging, exercise tracking and more are why we believe this app can make a difference in many lives.<\/p>\n<p>right now, dietspotlight readers can get a noom <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\" target=\"_blank\"><strong>free trial offer<\/strong><\/a> to give it a try.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>overview | rules | claims | benefits | cost | what users are saying | bottom line | q&amp;abecause losing &hellip;<\/p>\n","protected":false},"author":29,"featured_media":501701,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52,118],"tags":[14799,14811,14812,14749],"acf":{"price":"","delivery_method":"n\/a","product_website":"https:\/\/www.thefastingmethod.com\/","amazon_url":"","is_mlm":false,"has_sample":false,"has_testimonials":false,"has_money_back_guarantee":false,"has_parent_2022足球世界杯德国队分组
":false,"has_bbb_listing":false,"mfg_country":"not sure","year_introduced":"","is_active":true,"where_to_buy":false,"jump_links":[{"name":"overview","element":"h2","element_number":"1"},{"name":"rules","element":"h2","element_number":"2"},{"name":"claims","element":"h2","element_number":"5"},{"name":"benefits","element":"h2","element_number":"6"},{"name":"cost","element":"h2","element_number":"8"},{"name":"what users are saying","element":"h2","element_number":"9"},{"name":"bottom line","element":"h2","element_number":"10"}],"competitors":false,"external_user_reviews":[{"name":"muibah","source_url":"https:\/\/www.amazon.com\/gp\/customer-reviews\/rz54p8v22nzyb\/","review_text":"<p>&#8220;i read this book in a matter of a few days because i couldn\u2019t put it down. i\u2019ve been researching weight loss for years now and this book sums in all up so neatly. it uses science backed information to dispel many of the myths around obesity. any human regardless of weight or profession would benefit from giving this one a read.&#8221;<\/p>\n"},{"name":"bryan samuel martin","source_url":"https:\/\/www.amazon.com\/gp\/customer-reviews\/r33077r09kvdy4\/","review_text":"<p>&#8220;this book is easy to read and understand and provides the reader the basic knowledge needed to understand our bodies. i\u2019m hopeful that this knowledge will spread and the world will be a healthier place.&#8221;<\/p>\n"},{"name":"fabiola","source_url":"https:\/\/www.amazon.com\/gp\/customer-reviews\/r3eyzv55s4d5d4\/","review_text":"<p>&#8220;amazing and well written. this is a book easy to read, so well informed, and cites for all studies and findings. dr. fung seems really invested in these phenomenons, his passion comes through in each sentence. can&#8217;t wait to put these lessons into play.&#8221;<\/p>\n"}],"ingredient_list":[{"ingredient":{"id":504585,"post_author":"29","post_date":"2018-02-15 13:52:24","post_date_gmt":"2018-02-15 18:52:24","post_content":"","post_title":"coffee","post_excerpt":"","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"coffee","to_ping":"","pinged":"","post_modified":"2018-02-15 13:52:24","post_modified_gmt":"2018-02-15 18:52:24","post_content_filtered":"","post_parent":0,"guid":"\/\/www.digitopmedia.com\/?post_type=ingredient&#038;p=504585","menu_order":0,"post_type":"ingredient","post_mime_type":"","comment_count":"0","filter":"raw"},"amount":"0","measurement":"mg"},{"ingredient":{"id":500526,"post_author":"29","post_date":"2018-01-24 10:56:58","post_date_gmt":"2018-01-24 15:56:58","post_content":"","post_title":"sugar","post_excerpt":"","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"sugar","to_ping":"","pinged":"","post_modified":"2018-01-24 10:56:58","post_modified_gmt":"2018-01-24 15:56:58","post_content_filtered":"","post_parent":0,"guid":"\/\/www.digitopmedia.com\/?post_type=ingredient&#038;p=500526","menu_order":0,"post_type":"ingredient","post_mime_type":"","comment_count":"0","filter":"raw"},"amount":"0","measurement":"mg"}],"q_and_a":[{"question":"what is the obesity code?","answer":"<p>the obesity code is a book written by dr. jason fung, md. it describes a diet program targeted at those who have a hard time losing weight, even when they follow a regular diet and exercise program.<\/p>\n"},{"question":"what are the rules of the obesity code diet?","answer":"<p>the obesity code diet involves eliminating snacks and only eating during specific times of the day. during fasting periods, only clear liquids like coffee, tea, water, and broth are allowed.<\/p>\n"},{"question":"can you exercise while following the obesity code diet?","answer":"<p>yes, the obesity code encourages exercise during fasting times, as early humans had to keep traveling across far distances each day to survive.<\/p>\n"},{"question":"what foods are allowed on the obesity code diet?","answer":"<p>the book doesn&#8217;t give a lot of information about what food a person should eat during the intermittent-fasting schedule, but it does encourage regular &#8220;free days&#8221; where a person eats whatever they want without considering nutritional or caloric content.<\/p>\n"},{"question":"what claims are made in the obesity code?","answer":"<p>the author claims that a person&#8217;s body has a &#8220;secret code&#8221; built into their genetics and that by forcing the body to go without food through intermittent fasting, they can change this code, allowing their body to start burning fat at a higher rate.<\/p>\n"},{"question":"what are the benefits of the obesity code program?","answer":"<p>the obesity code claims to increase testosterone, aid in weight loss, and improve energy levels by adapting the body to use stored fat and sugar more efficiently.<\/p>\n"},{"question":"is the obesity code diet safe?","answer":"<p>the obesity code diet may be safe to try for a short period to heal the pancreas and boost metabolism, but it&#8217;s not recommended for more than a month. pregnant or nursing women and those with blood sugar issues or health conditions should be especially careful.<\/p>\n"},{"question":"what are the main points of the obesity code?","answer":"<p>the obesity code, written by dr. jason fung, is a comprehensive book that explores the science behind obesity and presents solutions to reverse it. the main points of the book are as follows:<\/p>\n<ol>\n<li>\u00a0excess calories are stored in fat cells, leading to obesity.<\/li>\n<li>\u00a0insulin is a major driver of obesity. high levels of insulin lead to increased fat storage and decreased fat burning.<\/li>\n<li>\u00a0intermittent fasting can help reset hormones, allowing for improved weight loss results and better health overall.<\/li>\n<li>\u00a0calorie restriction should be avoided as it can actually cause weight gain instead of weight loss in some people due to an adaptation process called metabolic compensation.<\/li>\n<li>\u00a0lifestyle changes should include healthy habits like regular exercise, adequate sleep, reducing stress and avoiding processed foods that contain sugar and refined carbohydrates.<\/li>\n<\/ol>\n"},{"question":"what are the ingredients in the obesity code?","answer":"<p>the \u201cingredients\u201d in the the obesity code book include exercise, eating at specific times of the day, avoidance of snacks and taking only fluids such as tea, coffee, water and broth.<\/p>\n"},{"question":"what are the side effects of the obesity code?","answer":"<p>possible the obesity code side effects could be deficiency in nutrients, allergic reactions and digestive issues.<\/p>\n"},{"question":"does the obesity code work?","answer":"<p>yes. outstanding customer reviews from 22,976 reviewers with a 4.6 out of 5 rating suggest the book delivered to help weight loss as promised. (based on amazon stats as of may 2022.)<\/p>\n"},{"question":"what is the price of the obesity code?","answer":"<p>the paperback of the obesity code book costs $15.76.<\/p>\n"},{"question":"where can i buy the obesity code?","answer":"<p>you can find the book available for sale on amazon.<\/p>\n"},{"question":"how should i take the obesity code?","answer":"<p>read the book carefully and follow the guidelines and recommendations correctly to attain maximum results.<\/p>\n"},{"question":"how do i contact the obesity code customer service?","answer":"<p>you can contact the obesity code customer service through dr jason fung\u2019s page on amazon or via twitter at @drjasonfung.<\/p>\n"},{"question":"can i return the obesity code?","answer":"<p>no. this is unlikely for a book of this nature and there are no such statements available. it definitely will not work for every man on earth.<\/p>\n"},{"question":"what are the most common complaints with the obesity code?","answer":"<p>there are no related complaints about the obesity code book from users.<\/p>\n"},{"question":"who is the author of the obesity code?","answer":"<p>dr. jason fung, md is the author of the obesity code.<\/p>\n"},{"question":"what are the other books written by dr. jason fung?","answer":"<p>dr. fung has written several other books, including the diabetes code, life in the fasting lane, the cancer code, and the pcos plan.<\/p>\n"},{"question":"how much weight can you lose on the obesity code diet?","answer":"<p>weight loss on the obesity code diet varies from person to person. some people claim to be able to shed 20 pounds or more in a month while intermittent fasting.<\/p>\n"},{"question":"does the obesity code encourage snacking?","answer":"<p>no, the obesity code eliminates snacking and only allows for food consumption during specific times of the day.<\/p>\n"},{"question":"what can you consume during fasting periods on the obesity code diet?","answer":"<p>during fasting periods, only clear liquids like coffee, tea, water, and broth are allowed. no sugar or milk is allowed for flavoring.<\/p>\n"}],"related_by_brand":false,"related_by_ingredients":[{"product":false},{"product":false},{"product":{"id":521222,"post_author":"29","post_date":"2018-05-04 11:21:16","post_date_gmt":"2018-05-04 15:21:16","post_content":"the 4-day diet was created by <a href=\"https:\/\/en.wikipedia.org\/wiki\/ian_k._smith\" target=\"_blank\" rel=\"noopener noreferrer\">ian k. smith<\/a>. dr. smith obtained his medical degree from the university of chicago and has made numerous tv appearances, including as a contributor to nbc news. the author of several books, his \"the 4 day diet\" was first published in 2009, and still has a strong following.\r\n<h2>what is the 4 day diet?<\/h2>\r\ndr. smith's goal was to create a healthy four-day diet plan that could be repeated, with nutritional variations, seven times for a total of 28 days, or roughly a month of proper diet and exercise. his theory was that rapid and frequent dietary changes would stimulate the metabolism to work harder.\r\n\r\nalso, a person might find it easier to summon the will power to make it through a four-day diet before starting again. after a month of nutrition and exercise, the 4 day diet would become a habit helping to support a healthy lifestyle indefinitely.\r\n<blockquote>bottom line: plan out four days at a time of strict diet and exercise.<\/blockquote>\r\n<h2>the seven stages<\/h2>\r\nin his book, smith walks his readers through the seven stages, or four-day periods, of his diet. the early stages are meant to be easier for getting people accustomed to the changes in their diet routine. later stages are more difficult and designed to promote rapid weight loss.\r\n\r\naccording to <a href=\"https:\/\/www.webmd.com\/diet\/a-z\/4-day-diet\" target=\"_blank\" rel=\"noopener noreferrer\">webmd<\/a>, the seven stages include:\r\n<h3>introduction<\/h3>\r\nfocus on ridding the body of toxins by eating mostly raw fruits and vegetables along with beans and legumes.\r\n<h3>transition<\/h3>\r\nstart reintroducing other foods, so long as they are nutritious, but without overdoing favorites or falling back on unhealthy foods.\r\n<h3>protein<\/h3>\r\nthis phase is about building up protein to support development of lean muscle mass. eat healthy protein sources such as fish, eggs, and lean meat.\r\n<h3>smooth carbs<\/h3>\r\nat this point you can cheat a little, such as having pizza, hot dogs, or pasta. however, it's still advised to make healthy choices and indulge yourself in moderation.\r\n<h3>the push<\/h3>\r\nit will take a little extra will power to make it through four days of low-calorie diet coupled with harder workouts of perhaps an hour a day.\r\n<h3>pace yourself<\/h3>\r\nhere you can eat more and workout less as a recovery stretch.\r\n<h3>promote vigor<\/h3>\r\nthe final stage is a detox similar to the first day, but still keeping up a rigorous cardio routine.\r\n<blockquote>bottom line: dr. smith's plan of seven stages of improvement is recommended but not necessary.<\/blockquote>\r\n<h2>how does the 4 day diet work?<\/h2>\r\nwhile smith's book wasn't created to go beyond the 28-day period, the hope is that you've lost some weight, perhaps as much as 3 pounds per day, and will now have the self-discipline and understanding to continue a similar diet\/fitness plan.\r\n\r\neven people who don't follow the plan strictly should still lose some weight and start feeling better. it does require you to eat less, eat better, and exercise every day.\r\n\r\ndieters who are still struggling might want to repeat the entire 28-day process with more intensity.\r\n\r\ndepending on your body weight and fitness level, it might take longer to see real effects.\r\n\r\nreturning to an unhealthy lifestyle will only encourage you to revert to your old habits and undo any gains. but after the 28 days, you should be comfortable enough with the routine to keep it up, or at least good habits that are very similar.\r\n\r\n<img class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/how-does-it-work.png\" alt=\"how does the 4 day diet work\" width=\"1377\" height=\"1067\" \/>\r\n<h3>challenges in dieting<\/h3>\r\n\"the only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.\" - <a href=\"https:\/\/www.brainyquote.com\/quotes\/mark_twain_391585\" target=\"_blank\" rel=\"noopener noreferrer\">mark twain<\/a>\r\n\r\nother than the question of willpower, the 4 day diet is fairly restrictive on the types of food you can eat. those who aren't used to strict diets may find it a challenge not to cheat here and there, especially with daily cardio burning away calories and making you feel even hungrier. one of the problems with the book is that it contains a fairly short list of possible foods you can eat.\r\n<h2>4 day diet foods<\/h2>\r\nyou should be consuming moderate portions of foods like:\r\n<ul>\r\n \t<li>fruits and vegetables, especially avocados and leafy greens like kale and spinach<\/li>\r\n \t<li>low-fat dairy such as skim milk and low-fat yogurt or cottage cheese<\/li>\r\n \t<li>beans and legumes such as kidney or pinto beans, chickpeas, lentils, and so forth<\/li>\r\n \t<li>nuts and seeds of all kinds<\/li>\r\n \t<li>lean meats (fat and skin removed) and fish<\/li>\r\n \t<li>whole grain bread or pasta, brown rice<\/li>\r\n \t<li>try to avoid starchy foods like potatoes; try alternatives like sweet potatoes instead.<\/li>\r\n \t<li>salads with a good variety of components are encouraged, provided they're served with low-calorie dressing.<\/li>\r\n<\/ul>\r\n<img class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/fitness-healthy-lifestyle.jpg\" alt=\"4 day diet\" width=\"4207\" height=\"2366\" \/>\r\n<h3>adapt your diet to your style<\/h3>\r\nsome of the foods you may not even like, but in the interests of developing your willpower, you might want to try them. if you are allergic to certain foods, a committed vegan, need gluten-free foods, or any similar restrictions, by all means, find healthy alternatives.\r\n\r\nyou can always reduce the portions or complement the list with foods you like, so long as they're low in fat and calories, but high in fiber and nutritional content. while smith also lists portions for each food, keep in mind that if you're a larger person, it will take more to get the nutrients your body requires.\r\n\r\nyou might also consider appetite suppressants or vitamins to help you keep to a low-calorie diet without negatively impacting your nutritional requirements.\r\n\r\none of the guidelines that smith provides is following an 80 percent to 20 percent proportion of the foods on the list versus your additions. avoiding alcohol is also strongly suggested, as well as the obvious criteria of not smoking or consuming sugary \"junk\" foods.\r\n<blockquote>bottom line: keep it up for a month and dieting will become easier.\u00a0don't be afraid to vary the diet, so long as it's healthy.\u00a0incorporate \"superfoods\" to help in your meal planning.\u00a0while you can customize the diet to your particular taste and needs, you should eliminate any unhealthy dishes.<\/blockquote>\r\n<h2>sample 4 day diet plan<\/h2>\r\n<h3>day 1<\/h3>\r\n<strong>breakfast<\/strong>\r\n<ul>\r\n \t<li>1 poached egg; 80 calories<\/li>\r\n \t<li>1\/2 grapefruit; 52 calories<\/li>\r\n<\/ul>\r\n<strong>lunch<\/strong>\r\n<ul>\r\n \t<li>3 oz. tuna; 90 calories<\/li>\r\n \t<li>4 lettuce leaves; 8 calories<\/li>\r\n \t<li>1\/2 sliced tomato; 12 calories<\/li>\r\n<\/ul>\r\n<strong>dinner<\/strong>\r\n<ul>\r\n \t<li>8 oz. chicken breast. 230 calories<\/li>\r\n \t<li>100 grams broccoli; 35 calories<\/li>\r\n \t<li>1\/2 apple; 48 calories<\/li>\r\n<\/ul>\r\n<h3>total calories: 655<\/h3>\r\n<h3>day 2<\/h3>\r\n<strong>breakfast<\/strong>\r\n\r\n1 cup low-fat yogurt 150 calories\r\n\r\n1\/2 orange; 32 calories\r\n\r\n<strong>lunch<\/strong>\r\n\r\n2 hard-boiled eggs; 160 calories\r\n\r\nsliced cucumber; 10 calories\r\n\r\n1\/2 cup of grapes; 32\r\n\r\n<strong>dinner<\/strong>\r\n\r\n6 oz. lean hamburger patty; 270 calories\r\n\r\n6 kale leaves;12 calories\r\n\r\n1 cup fresh strawberries; 56 calories\r\n<h3>total calories: 722<\/h3>\r\n<img class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/meal-planning-diet.jpg\" alt=\"4 day diet\" width=\"960\" height=\"640\" \/>\r\n<h3>day 3<\/h3>\r\n<strong>breakfast<\/strong>\r\n\r\n1 cup low-fat milk; 80 calories\r\n\r\n1 pear; 99 calories\r\n\r\n<strong>lunch<\/strong>\r\n\r\n100-gram fish filet; 140 calories\r\n\r\n1\/2 cup mushrooms; 8 calories\r\n\r\n1 tsp. lemon\/butter sauce; 35 calories\r\n\r\n<strong>dinner<\/strong>\r\n<ul>\r\n \t<li>6 oz of lean beef; 275 calories<\/li>\r\n \t<li>1 oz. squash; 14 calories<\/li>\r\n \t<li>2 lettuce leaves; 5 calories<\/li>\r\n \t<li>1\/2 cup grapes; 40 calories<\/li>\r\n<\/ul>\r\n<h3>total calories: 696<\/h3>\r\n<h3>day 4<\/h3>\r\n<strong>breakfast<\/strong>\r\n<ul>\r\n \t<li>1 cup of 1% fat cottage cheese; 163 calories<\/li>\r\n \t<li>1 oz. melon; 10 calories<\/li>\r\n<\/ul>\r\n<strong>lunch<\/strong>\r\n<ul>\r\n \t<li>1 oz. cheddar cheese; 100 calories<\/li>\r\n \t<li>1 slice whole wheat toast; 40 calories<\/li>\r\n \t<li>1\/2 cup blueberries; 43 calories<\/li>\r\n<\/ul>\r\n<strong>dinner<\/strong>\r\n<ul>\r\n \t<li>8 oz. turkey breast; 200 calories<\/li>\r\n \t<li>8 grams raw carrot; 16 calories<\/li>\r\n \t<li>1 plum; 35 calories<\/li>\r\n<\/ul>\r\n<h3>total calories: 607<\/h3>\r\n<blockquote>bottom line: remember that this is a reduced-calorie diet.<\/blockquote>\r\n<img class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/workout-results-e1522896221416.png\" alt=\"4 day diet and exercise\" width=\"1000\" height=\"667\" \/>\r\n<h2>4\u00a0 day diet and exercise<\/h2>\r\n\"to be successful, you must dedicate yourself 100% to your training, diet and mental approach.\" - arnold schwarzenegger\r\n\r\nthe exercises recommended with the 4 day diet may be a little tough for those who are out of shape and should be approached cautiously by those who are obese, over 60, or have known medical conditions. you should always have your heart checked before starting a rigorous fitness regimen. the 4 day diet recommends 40 to 60 minutes of exercise each day, at a minimum.\r\n\r\none of the fitness requirements is that you choose a different exercise for each four-day segment. you should be focusing on cardio to burn calories, but bursts that include strength or resistance training are also part of smith's plan.\r\n\r\nif you aren't up to intense workouts, start slowly and try to extend your workout and its intensity each day. you can even break up your fitness training into several shorter periods over the course of a day.\r\n<blockquote>bottom line: make it a fitness routine that fits your lifestyle.<\/blockquote>\r\n<h2>starting the 4 day diet<\/h2>\r\nmany people assume from its name that this diet is a crash program for four days of intense workouts and strict dieting.\r\n\r\nthis is a month-long plan that you should learn to pace yourself for.\r\n\r\nif you're exhausted and miserable, it might be a good idea to ease up a little, or even give yourself a day off from exercise to let sore muscles recover, if necessary.\r\n\r\nbe sure to hydrate throughout the 28-day period with filtered water or lightly-sugared tea or lemonade.\r\n\r\nyou should reduce your salt intake and avoid fatty sauces, but by all means take advantage of spices like pepper, thyme, or garlic that have health benefits of their own.\r\n\r\nyou can also use limited amounts of flavorings such as worcestershire sauce, soy sauce, mustard, or hot sauce as well as broths.\r\n\r\nsmith suggests that you keep track of your progress in a notebook or digital document. write down what you're eating, how many calories you consume, your weight, and how long you're working out.\r\n\r\nyou can even rate the severity of your workouts and note your mood as the diet changes. it's suggested to try a 10-day warm-up period and document it before you officially start the 4 day diet plan.\r\n\r\nset a weight loss goal for your 28-day period and you'll be able to determine any additional effort it takes to get there.\r\n<blockquote>bottom line: a trial period and a daily journal can help prime your body and mind for the 4 day diet.<\/blockquote>\r\n<h2>4 day diet cost<\/h2>\r\nalthough you may choose to purchase dr. smith's book, there is no cost to the 4 day diet. there are no clubs or meetings to attend, and no food or exercise plan you need to download. just remember that you want to avoid high-carb or fatty foods and focus on nutritious alternatives.\r\n\r\nthere's no need to purchase any special exercise equipment or gym memberships if you don't want to. just remember to vary the exercise for each four-day period, and commit to better cardio.\r\n<blockquote>bottom line: bottom line: the 4 day diet plan is a low-cost option for losing weight.<\/blockquote>\r\n<img class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/question-black-board.png\" alt=\"4 day diet\" width=\"947\" height=\"626\" \/>\r\n<h2>will the 4 day diet work for you?<\/h2>\r\nalthough there have been no scientific studies done on any physical advantages to the 4 day diet, it depends very much on your own physical and mental condition.\r\n\r\nsustained exercise and a very healthy diet are required.\r\n\r\nif either of these things seems intimidating to you, it might be best to try a warm-up period as suggested.\r\n<blockquote>bottom line: if you're willing to make a little self-sacrifice and commitment, this diet will work for you.<\/blockquote>\r\n<h2>conclusion on the 4 day diet<\/h2>\r\nthe 4 day diet offers people looking for a weight loss solution a low-cost, flexible system that supports good health and emphasizes physical exercise. however, maintaining enthusiasm is an important part of any weight loss plan.\r\n<blockquote>bottom line: you just need a little self-discipline!<\/blockquote>","post_title":"4 day diet","post_excerpt":"","post_status":"publish","comment_status":"open","ping_status":"closed","post_password":"","post_name":"4-day-diet","to_ping":"","pinged":"","post_modified":"2023-01-19 06:53:41","post_modified_gmt":"2023-01-19 11:53:41","post_content_filtered":"","post_parent":0,"guid":"\/\/www.digitopmedia.com\/?p=521222","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw"}},{"product":false}],"related_by_type":false,"is_medically_reviewed":true,"medically_reviewed_by":{"id":268,"user_firstname":"danielle","user_lastname":"omar, rdn, ms","nickname":"danielle omar","user_nicename":"danielle-omar","display_name":"danielle omar, rdn, ms","user_email":"danielleomar@dietspotlight.com","user_url":"","user_registered":"2018-10-08 15:43:17","user_description":"danielle omar is a registered dietitian nutritionist, published author, and nutrition consultant. she has a master\u2019s degree in health science and has taught nutrition science at the college level for over 10 years. she is the founder of food confidence and creator of the nourish clean eating program. danielle has served as an expert consultant for companies including: my fitness pal, the washington post, the new york times, lifefuels and food network.","user_avatar":false},"youtube_video_id":"","gnc_url":"","parent_2022足球世界杯德国队分组
_name":"","parent_2022足球世界杯德国队分组
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