This document summarizes the 3 Month Diet program which involves completing 4-day diet phases focused on different goals like detoxification, protein intake, or limited calories. Over 10 days beforehand, participants record their food, exercise, and mood to establish baselines. The 7 phases include induction with mostly fruits and vegetables, transition with reintroduced foods, protein stretch with lean meats and eggs, smooth with some "cheats" like pizza, push with limited calories and daily cardio, pace keeping exercise and diet balanced, and vigorous with strict fruits and vegetables plus cardio.

1. 3 Month Diet
This is not a 4-day crash diet. It's actually a month-long or longer if wanted. A program that you
tackle in 4-day bursts. And you can do anything for only 4 days at a time, right? Before you start
dieting with the 4-Day Diet by Ian Smith, MD, there's a little up-front work. You keep a food
diary and record your exercise and your mood for 10 days before you even start the diet. You
also do a little self-evaluation, trying to figure out why you're overweight, why you've had
problems losing weight, and what your challenges are. Once you set a weight-loss goal, you
start the actual diet. The diet is made up of seven phases that each last 4 days. Each phase has
a different focus with lots of food choices, so you shouldn't get bored.
The seven steps:
1. Induction is the first step is about getting rid of toxins by eating mostly fruits, vegetables.
2. Transition: You start reintroducing foods without overdoing it.
3. Protein Stretch: You’ll load up on protein such as lean meats, fish, and eggs.
4. Smooth: This is where you can "cheat" a little. You can add some pizza, pasta, burgers, or hot
dogs. Just don't pig out.
5. Push: This is a hard part. You’ll need all your mental energy to get through these days of
limited calories and at least an hour of cardio a day.
6. Pace: You keep a exercise and balanced diet going.
7. Vigorous: This one is the strictest part -- 4 days of mostly vegetables and fruit, plus lots of
cardio.