4-day diet: how to lose 4 kg with the Natman diet?

Losing 4 pounds in just 4 days seems impossible to you? And yet, this is the principle of the 4-day diet ! Also known as the Air Hostess Diet and Natman Diet , this low-calorie and slimming diet  is based on the consumption of vegetables and meats for quick and effective weight loss.

The Natman diet is not very complicated to follow. Simply cook low calorie meals . With this diet, you will not feel hungry because you can eat at will authorized food. On the other hand, this regime is to be followed for 4 days only and must not be continued beyond this period. At the end of this period, you will enter a stabilization phase .

If most diets fail, it is usually a lack of support. Having a method and following it to the letter is almost always the key to success. In addition, a diet can not be seen solely from the angle of food but must help improve its lifestyle (maintenance ...). You can also use natural solutions like patches that will help you control your appetite .

If you want to lose weight quickly, the 4-day diet is ideal if you follow it to the letter and follow certain rules. But what does this diet consist of? What are the advantages and disadvantages of the Natman diet? Find in this article all the answers to these questions as well as some menu ideas.

4-day diet: what is it?

As stated in the introduction, the 4-day diet is a low-calorie diet, but not only. It is also a high protein diet whose goal is to consume protein rich foods to lose weight while maintaining muscle mass. Thanks to this diet, up to 4 kilos can be lost in 4 days ! During this time, the feeling of hunger will not be at the rendezvous, because you can eat at will authorized food. This diet is not to continue beyond 4 days, but may be repeated once a month if you wish.

4-day diet: how to lose 4 kg with the Natman diet?

During the Natman diet, you will need to adopt a healthy and balanced diet and ban certain categories of foods : carbohydrates, fats and dairy products. Only vegetables, fruits and meat are allowed. Of course, these are cooking without any fat. Nibbling between meals is also forbidden.

At the end of the 4 days of diet, you will enter a stabilization phase for 7 days  during which you can reincorporate prohibited foods (carbohydrates, fat ...), but in small quantities . The goal of this phase is to help you stabilize your weight and not take back your lost pounds.

The main principles of the Natman diet

The Natman diet is based on several key principles that must be strictly adhered to in order to lose weight and achieve a successful diet. Here is an overview on these.

A strict diet

Lipids, carbohydrates and dairy products (even products with 0% fat) are to be banned, as are fatty foods such as butter and oils.

Dietary fiber at each meal

The consumption of dietary fiber is to promote it. These last ones will allow you to be satiated so as not to feel any sensation of hunger .

To succeed on your Natman diet, here are the rules to follow:

• Avoid nibbling between meals. If you have a snack at the time of snack, eat an apple. This fruit will help you stall until dinner.
• Eat steamed vegetables . For seasoning, prefer lemon juice, salt (in small quantities), pepper and spices.

4-day diet: how to lose 4 kg with the Natman diet?

• Drink a lot . During its diet, it is advisable to drink at least 1.5 liters of water a day. In addition to being good for health, drinking will also help you satiate.
• Season moderately  and only if necessary. Too much salt intake can create risks of water retention.

And after the 4 days?

At the end of the 4-day diet, you will enter the  stabilization phase during which your body will learn to accommodate other families of foods such as carbohydrates or fats. This phase will allow you to stabilize your weight and avoid the dreaded yo - yo effects .

During this stabilization period of 7 days , you will have to adopt a diet, also low calorie . On average, it is advisable to swallow between 1,200 and 1,500 calories per day for a woman and between 1,500 and 1,800 for a man.

Menu ideas to adopt during the stabilization phase

Menu with 1,200 calories

• Morning: a hot drink (coffee, tea or herbal tea) unsweetened, a yoghurt with 0% fat, a slice of bread with a hazelnut margarine on it and a fruit.
• Snack: a cup of unsweetened coffee or tea and 100 g of cottage cheese (also at 0%).
• Midday: red cabbage salad (about 150 g) with a little vinaigrette, a fillet of fish in foil with green vegetables (about 150 g), a yogurt 0% and a fruit.
• Taste: yogurt without fat and a cup of coffee or unsweetened tea.
• Evening: a bowl of vegetable soup, a fillet of fish cooked in foil accompanied with 200 g of steamed green vegetables, a fruit.

1500 calories menu

• Morning: a hot drink (coffee, tea or herbal tea) unsweetened, a yoghurt with 0% fat, a slice of bread with a hazelnut margarine on it and a fruit.
• Snack: a fruit.
• Noon: red cabbage salad (about 150 g) with a little vinaigrette, a fillet of fish in foil with green vegetables (about 150 g) and 100 g of potatoes, a yoghurt 0% and a fruit.
• Taste: yogurt without fat and a cup of coffee or unsweetened tea.
• Evening: a bowl of vegetable soup, a fillet of fish cooked in foil accompanied with 200 g of steamed green vegetables and a fruit.

1,800 calories menu

For this menu, you can take the same as that at 1,200 calories, with some differences:

• In the morning, take a slice of extra bread.
• In the evening, take the same meal, but with 100 g of mashed potatoes and a lump of cheese.

4-day diet: how to lose 4 kg with the Natman diet?

Natman diet: its advantages and disadvantages

Like all diets, this diet has some advantages and disadvantages. Here they are.

Strong points

• Weight loss is very fast.
• The diet is short (only 4 days) and effective.
• Dietary deficiencies are almost zero because the body does not have time to get used to the lack of carbohydrates, fat, calcium ...
• If you like vegetables and fruits, this diet is ideal.
• Yo-yo effects minimal.
• The diet can be restarted every month.
• The stabilization phase is ideal for maintaining one's weight.
• You can eat at will authorized foods.
• No feeling of hunger felt.

Weak points

• A feeling of tiredness can appear.
• All the rules of the plan must be respected.
• At the end of the diet, good habits must be adopted to avoid taking back lost weight.

Ideas for menus to adopt as part of his 4-day diet

Menu 1

• Morning: a hot drink (coffee, tea or herbal tea) without sugar and 1/2 grapefruit, orange or other citrus fruit.
• Lunchtime: 150 g of steak or grilled chicken or turkey fillet, green salad with tomatoes, an apple.
• Evening: 2 boiled eggs or 150 g of chicken breast or turkey, green beans, spinach or broccoli at will, 1/2 grapefruit, orange or other citrus fruits.

Menu 2

• Morning: a hot drink (coffee, tea or herbal tea) without sugar and 1/2 grapefruit, orange or other citrus fruit.
• Lunch: 150 g steak or grilled chicken or turkey fillet, green salad, a large glass of tomato juice to be seasoned with tabasco or celery salt if necessary.
• Evening: cauliflower or zucchini at will, green beans, spinach or broccoli as much as you like, applesauce without sugar.

Menu 3

• Morning: a hot drink (coffee, tea or herbal tea) without sugar and 1/2 grapefruit, orange or other citrus fruit.
• Lunchtime: 150 g of steak or grilled chicken or turkey fillet, green salad, an apple.
• Evening: 150 to 200 g of grilled chicken, tomato stew at will (you can season them with spices or herbs), a large glass of prune juice.

Menu 4

• Morning: a hot drink (coffee, tea or herbal tea) without sugar and 1/2 grapefruit, orange or other citrus fruit.
• Lunch: 2 boiled eggs or 150 g of turkey, green beans, spinach or broccoli at will, a glass of tomato juice.
• Evening: 150 g of steak or grilled chicken or turkey fillet, unlimited green salad, a glass of pineapple juice without sugar.

My opinion on this 4-day diet.

4-day diet: how to lose 4 kg with the Natman diet?

The Natman diet is the ideal solution for people who want to lose a few extra pounds in a simple and above all very fast way . Indeed, this low calorie and drastic diet promises fast results thanks to simple rules and principles to follow. Because it lasts only 4 days, the sacrifices are more easily acceptable and bearable.

For conclusive results, it is therefore important to follow the basics of this diet, but not only. It is also essential to follow the stabilization phase for a week at the risk of taking back your lost pounds.

Before starting this diet, it is advisable to seek the advice of your doctor so that it will tell you if this 4-day diet is right for you or not.

Note also that this diet is not recommended for the elderly, children, pregnant women, people with diabetes and those with intestinal disorders.