There are plenty of diets these days that promise fast weight loss and dramatic results. However, many of these diets are difficult to maintain over the long-term and can leave you feeling hungry and unsatisfied.

The 4/3 Diet is different – it’s a simple and sustainable way to improve your eating habits and lose weight. Here’s everything you need to know:.

What is the 4/3 Diet?

The 4/3 Diet, also known as the “four days on, three days off” diet, is a plan that involves eating a healthy, balanced diet for four consecutive days, followed by three days of modified eating.

During the four “on” days, you’ll consume roughly 1,500 calories per day, spread across three meals and two snacks. The remaining three “off” days are not technically “cheat” days, but rather days where fewer calories are consumed. On these days, you’ll eat 1,100 calories per day.

This approach to dieting is called “cycling” – switching between high and low calorie days, which has been proven to be effective in promoting weight loss.

How does it work?

The 4/3 Diet works by achieving calorie restriction without extreme deprivation. On the four “on” days, you’ll eat nutrient-dense whole foods that will keep you feeling full and satisfied.

The meal plan focuses on lean proteins, vegetables, fruits, whole grains, and healthy fats. The three “off” days include modified eating, with fewer calories consumed, but still following the same overall rules: eating whole foods and avoiding processed foods, added sugars, and other unhealthy ingredients.

By sticking to this pattern, you’ll likely eat fewer calories overall, which can lead to weight loss.

What are the benefits?

There are many benefits to the 4/3 Diet, including:.

Weight loss: The diet is designed to help you eat fewer calories, which can lead to weight loss over time.
Improved eating habits: The focus on whole foods and nutrient-dense meals can help you develop healthier eating habits overall.
Sustainable approach: The diet is designed to be sustainable over the long-term, which means you won’t feel like you’re depriving yourself.
Flexibility: The three “off” days offer some flexibility in what you can eat, which can make the diet easier to stick to.
Reduced inflammation: The diet’s emphasis on whole foods can help reduce inflammation in the body, which is linked to a number of health issues.

What are the downsides?

As with any diet, there are potential downsides to the 4/3 Diet. Some people may find it difficult to stick to the calorie count, or they may struggle with the meal planning required.

Additionally, the three “off” days still require some attention to food intake and may require meal planning as well. Overall, the diet may not be suitable for everyone.

Sample meal plan

Here’s an example of what a day on the 4/3 Diet might look like:.

Breakfast: Greek yogurt, mixed berries, and a small handful of almonds.
Morning snack: Baby carrots and hummus.
Lunch: Grilled chicken breast, brown rice, and steamed vegetables.
Afternoon snack: Apple slices with peanut butter.
Dinner: Grilled salmon, quinoa, and roasted Brussels sprouts.
Evening snack: Air-popped popcorn.

Final thoughts

The 4/3 Diet is a simple and sustainable approach to improving your eating habits and promoting weight loss. Whether you’re looking to shed a few pounds or simply improve your overall health, this diet may be worth considering.

As with any diet, be sure to speak with your doctor before starting.