4: 3 diet: Diet by dieting only 3 days a week, reduce weight, know how this weight loss plan is amazing

By Cross Talk India Team Last updated May 20, 2025

4: 3 Intermittent Fasting Benefits: Losing weight in today’s run -of -the -mill life is nothing short of a challenge. Many people get nervous in the name of dieting because they feel that every day will have to be hungry, will have to leave the favorite things and life will become dull. But if you are asked that you can lose weight even by dieting only 3 days a week? Yes, it is possible and its name is 4: 3 diet. It is a modern intermittent fasting plan, which is becoming increasingly popular worldwide. Let us understand in detail in this article what is 4: 3 diet, how it works, what are its benefits and how to adopt it correctly.

4: 3 What is diet?

4: 3 diet is actually a version of intermittent fasting, also known as “Alternate Day Fasting”. This means that you eat normal food for 4 days a week and diet the remaining 3 days. These are not absolutely fasting on the day of dieting, but these days you take limited calories, usually from 500 to 600 calories. In this way the body gets less calories and it starts using Stord Fat as energy, causing weight loss rapidly. The biggest thing in this diet plan is that it does not deprive you from eating completely, but gives a balanced and permanent way that you can improve your lifestyle without jerking.

4: 3 How to follow diet? Easy and practical method

4: 3 diet is very easy to adopt, but for this some discipline is necessary. Suppose you selected fasting Days on Monday, Wednesday and Friday. These days you are limited to 500-600 calories. The remaining four days, ie Tuesday, Thursday, Saturday and Sunday, you can take your normal diet, provided you do not overwriting. On the day of fasting, you should focus on protein and fiber -rich foods so that hunger is under control and does not lose muscle loss. Such as boiled eggs, boiled vegetables, oats, green tea, dry fruits etc. At the same time, adopt healthy and balanced diet on normal days so that the result is durable.

4: 3 Diet Benefits

1. Helps in losing fast and durable weight

4: 3 diet reduces your calorie intake, which increases fat burning in the body. Many research has found that intermittent fasting, especially 4: 3 patterns, is extremely effective in reducing obesity and weight does not grow again quickly.

2. Boost Metabolism

During fasting, the metabolic processes of the body are intensified, which costs more energy and burns the fat rapidly.

3. Helpful in blood sugar control

4: 3 Diet keeps blood sugar level under control, which reduces the risk of type-2 diabetes. Especially for those people who are on pre-dibitic stage, this diet is considered very beneficial.

4. Mental Focus and Clarity

During fasting, a chemical release called “brain-derivated neurotrophic factor (BDNF)” is released in the body which makes the brain sharp and active. This keeps the mood good and increases the focus.

5. Lifestyle friendly

This diet does not deprive you from eating completely. You can eat normal food for 4 days a week, so that you can also balance your social life and test.

Is 4: 3 diet safe for all?

4: 3 diet is considered safe for most people, but for some it is necessary to consult a doctor before starting it. Especially if you are diabetic, pregnant, or there is an old health condition, then take medical advice before following this diet.

4: 3 Keep these things in mind while adopting diet

Focus on hydration: Drink plenty of water, herbal tea and sugarless green tea during fasting days.
Avoid overating: Do not eat excessively during normal food days, otherwise the entire effect may be useless.
Manage sleep and stress: Good sleep and stress management will support your weight loss.
Include exercise: The effect of diet will increase further with light walk, yoga or cardio.

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