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The 4 Day Wonder Diet: My Experinece

Updated on May 20, 2014

4 Day Wonder Diet

The reason that people go on a diet plan is so that they can lose some weight. They are not quite sure what to expect unless they have done it before. I made a decision to go on a diet called the 4 Day Wonder Diet. This was my first diet that I have done, so I wasn’t sure of what to expect. In this diet you have to eat exactly what is specified for breakfast, lunch and dinner. Here is the menu:


Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast.
1/2 a small grapefruit , Water 30 min before Lunch
Broiled Steak or Hamburger
1 Cup Lettuce , 1 Medium Tomato , No salad dressing
Water after Lunch , Water in Mid Afternoon
Water 30 min before Supper
2 Hard boiled eggs , Green Beans , 1/2 a small grapefruit
Water 30 min after supper
Water at bedtime.

Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast
1/2 a small grapefruit , Water 30 min before Lunch
1 Lamb Chop or 3 Boiled eggs or 4 0z hamburger or 5 oz chicken
1 Cup Lettuce , No dressing , 6 ounces tomato juice
Water in Mid Afternoon
Water 30 min before 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


Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast
1/2 a small grapefruit , Water 30 min before 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.

Hamburger Patty , Stewed Tomatoes , 6 ounces of Prune Juice(no substitute)
Water 30 minutes after supper , Water at bedtime


Glass of Water as soon as you get up, after you urinate and weigh yourself
Glass of water 30 minutes before breakfast
1/2 a small grapefruit , Water 30 min before Lunch
2 Hard boiled eggs , Green Beans , 6 ounces tomato juice
Water after Lunch , Water in Mid Afternoon
Water 30 min before Supper
Broiled Steak or Hamburger, 1 Cup Lettuce and 1 Medium Tomato ,

No salad dressing , 6 ounces unsweetened pineapple juice

Water 30 minutes after supper

Water at bedtime.

During the 4 day course of this diet I decided to keep a journal of how I was feeling about this diet and yes I did do a lot of complaining. Here are a few things that I wrote down each day.

Day 1

After having a good nights sleep, it was easy to wake up this morning. My first thought was to eat breakfast, then I had to remind myself that I was on a diet and that I couldn’t eat what I wanted. So I ate half of a grapefruit and drank lots of tea. Surprisingly the grapefruit was filling enough. I have decided to go on a 3 mile bike ride around the neighborhood. The bike ride was nice and relaxing but it’s lunch time now and I feel hunger setting in. I am making my lunch, one lamb chop, 1 cup of lettuce and a tomato. Well the lamb chop was good, but the tomato I couldn’t stomach. I am still hungry. I am drinking lots of water and tea to fill my stomach. Well it’s dinner time and I have never been so happy to eat green beans, hard boiled eggs and grapefruit. That was a good dinner, I ate it slow to try to fill my stomach up. Well now it’s bedtime and I have made it through day 1 of the 4 Day Wonder diet. I have to admit that I thought this would be a lot easier than it really is. I didn’t realize how much of a mental role is required. You really have to put your mind over what your body wants. I really just can’t wait to go to sleep so that I can eat tomorrow. I’m hoping that tomorrow is easier.

Day 2

I woke up this morning and the first thing I wanted to do was make a bagel with cream cheese. But knowing that I couldn’t I ate my half grapefruit and drank tea, again. All day yesterday and all morning today I have been waiting to eat lunch, because I get to eat chicken and lettuce. I ate lunch and it was filling I made it into a chicken salad with no dressing. It was good. Now I can’t wait to eat dinner. Time is passing by so slow. Well I just ate dinner and it was NOT filling at all. I had vegetables for dinner and that was not good. I really feel like giving up already, but I know that I must stick with it. I am not used to having an empty stomach, I always would eat when my stomach hurts and now I can’t. I just want to go to bed right now so that I can get up and eat my grapefruit in the morning. My stomach hurts so much it’s hard to fall asleep.

Day 3

Waking up this morning I was so hungry but I decided to stick with the diet. After my grapefruit breakfast, I am going on another bike ride. Well my stomach hurt so much it was hard to eat my lunch. I am so hungry. I went over to my sister’s house and they we having pizza for dinner. I was tempted to eat it, but I didn’t. Now I’m getting ready to eat dinner. I’m so happy for dinner because I feel that this is the best dinner out of the four days. I got a hamburger patty and stewed tomatoes. I then dipped the patty into the stewed tomatoes, it tasted like ketchup on the hamburger. Tonight’s dinner had filled me up, which is good because I don’t want to go to bed with stomach cramps again. I’m going to bed now and it feels good to be full.

Day 4

When I woke up this morning, I was so used to eating a half of a grapefruit for breakfast that I didn’t even think about eating anything else. Today I have decided not to drink tea with my grapefruit. Well it’s almost time for lunch so I am boiling my eggs. I drank the tomato juice and it actually filled me a little bit, so I am not eating my eggs and green beans yet. Now I just ate my greens beans and eggs and I am still full. I can tell that my stomach is shrinking. After lunch I was full, but now it’s time to eat dinner and I’m hungry. I drank pineapple juice for the first time and it was pretty good. I couldn’t eat all of the chicken and lettuce and tomatoes though. My stomach has shrunk a lot, which will help me eat smaller portions of food. I am so happy that today is my last day. I am going to bed thinking about what I am going to eat tomorrow.

Things I’ve learned

For me since this was my first diet I did not know what to expect and after those four days I began to understand the real purpose of why I went on this diet. I went into this thinking that it would be easy, I said to myself, “it’s only four days.” However I quickly realized that it was not easy and that it takes mental control to override what your body wants. I had also realized a few things about myself and about my previous eating habits.

The mental aspect of this diet was hard to cope with. Knowing that you have to stick to the diet exactly, was hard because all you want to do is eat what you normally eat. Learning to control your wants is key for diets like this one. You need to be disciplined for diets and I really wasn’t as disciplined as I thought I was. It was really hard to ignore that emptiness feeling in my stomach but I did it for the better. You never realize how much you eat until your not eating that much anymore.

This diet taught me that I had bad eating habits, like over eating at night, or eating when I am bored or sad. I now notice that I did eat a lot more than I should have and that my eating habits were not what they should be. Every time my stomach was hungry I would give in and eat something, usually something that wasn’t healthy. I now know that I have to eat more vegetables in my everyday diet and instead of eating chips with lunch, I should be eating some sort of fruit. Speaking of fruit, eating the half grapefruit in the mornings wasn’t that bad, it was actually kind of filling and gave me energy, so I think that I will continue to eat a fruit with my breakfasts. I will eat healthier cereal and in smaller portions for breakfast instead of a bagel and cream cheese or a eggs and bacon. Now as for dinner, I cannot just eat vegetables for dinner, but I will eat more of them with dinner. I will cut down on my meat and bread intake at night. This diet also introduced me to tomato juice. Normally I hate tomatoes, but surprisingly I like tomato juice, it’s not half bad, I think that I will continue to drink it every so often. This diet has taught me a lot of things that I need to work on. My eating habits need to change as well as the foods I eat, but more than that I need to work on disciplining my body.

So I know that question that you all want to know is did I lose any weight? The answer to that, is yes. I initially lost 6 pounds, however, I quickly began to fall back into my old eating habits and gained it back. Then after overeating junk food I got sick. So now I have created a diet of my own to help me lose weight. I took some aspects of this diet and added a few extra things. Still eating a citrus fruit in the morning and a salad with no dressing and more vegetable. I did have cut back on my bread and meat intake. So now I am beginning to lose the weight again. Sometimes falling back into old habits help you realize that you can’t or don’t need those old habits anymore. For anyone that wants to do this diet I would recommend it because it is a good experience and may help you realize certain things about yourself and want you should be doing. I wish you all luck. So there were some good things that came out of this diet that I will continue to do from now on.


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    • profile image


      5 years ago

      Good website! I truly love how it is easy on my eyes and the data are well written. I'm wondering how I could be notified whenever a new post has been made. I have subscribed to your RSS feed which must do the trick! Have a great day! dfebdkkgkekc

    • profile image


      7 years ago

      A very unusual tip for a flatter belly in just 3 to 10 days!

    • EcoAsh profile imageAUTHOR


      7 years ago from Hemet

      Its just a 4 day diet. Its not healthy to do it back to back.

    • salbi9 profile image

      Chuck Malhab 

      7 years ago from Canada

      Interesting information, but I was wondering what about day 5?

      do we have to repeat the same process over and over and it's just a 4 day diet as it suggests?

    • profile image


      8 years ago

      This is a diet I went on when I was much younger. I was thin and it helped me lose whatever extra weight I had gained. If you look at the ratios in Barry Sears' Zone diet; the ratios are the same in this 4 day diet. I do not know what I did with my book. I came to your website looking for the diet outline. I was in a severe accident and gained much weight. the weight was the least of my worries. Now I am ready to "go on a diet". Your "experience" has inspired me to diet. In the past the "diet" , which was not difficult for me to follow at that time, was able to readjust any bad eating habits I picked up. It filled me up and kept me spot on for future eating. Since my accident I have had problems with soda. coca cola in particular and yeasty sweets, such as doughnuts. I anticipate sticking to this diet will break these cravings. Thank you for sharing your experience.

    • EcoAsh profile imageAUTHOR


      8 years ago from Hemet

      Thank you. what's a stone? yea i was jus following the diet but ur right it wasn't enough food.

    • Madeleine1904 profile image


      8 years ago

      Very well done to you for your will power but I've done this diet as well or a variation I was 14 stone when I started it 10 months ago, and I am now 10 stone. Two and a half months for every one and half stones lost. My variation is also different to yours, no lamb :/.. No grapefruit for supper! In fact I can almost see why your stomach hurt because you weren't eating anywhere near enough to sustain your body. In mine I have to eat butternut squash, celery, apples, bananas?! But the grapefruit and black tea is there. It's called the 18 in 4 diet. Hmmm this was interesting to read!

    • Glemoh101 profile image


      9 years ago

      Thanks for your great information.

    • profile image


      10 years ago

      Good diet, I'm trying it now! I hope it will help me to abandon my bad eating habits and also lose weight! ^^

    • EcoAsh profile imageAUTHOR


      10 years ago from Hemet

      Good questions. I lost 6 lbs on this diet alone. I shall sen u an email with more info.

    • profile image


      10 years ago

      L.D Again, but I have a few questions for you.

      Do you just lose pounds, or do you slim down and lose inches or whatever off your waist?

      Also, do you have to exercise at all for this?

      Please send me an e-mail at.

      Thank you.

    • profile image


      10 years ago

      How much did you lose exactly?


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