The Natman 4-day diet is a well-known lightning diet, a substantially protein diet that must be followed 4 consecutive days to lose 2 kg, where 2 kg is the minimum weight loss. Unfortunately, however, it should not be extended, and those who want to repeat it must wait 30 days.

Basically, the Natman 4-day diet can be used effectively to maintain body weight, especially if we anticipate cheating, as it cannot be prolonged. However, if we maintain good nutrition for the remaining 26 days it can also be a way to lose a few pounds at a time. The important thing in this case is not to overeat from the fifth day onwards.

The advantages of this regimen are as follows.
It is not a lightning regimen that makes you hungry, it is a four-day regimen based on protein foods and little fruit. But four days are physiologically few to have deficiencies or negative effects from a more protein diet, also because it is NOT high-protein.

Furthermore, preferring proteins in a low-calorie diet and doing mild physical activity with some weight (10 to 30 minutes of training, with bottles of water or weights) is useful for preserving lean mass and promoting the loss of body fat. On page two we will see how to continue the diet for 3 days after the Natman regimen to stabilize the results, for those who want some more advice.

THE NATMAN 4-DAY DIET TO LOSE 2 KG

Rules . Drink one and a half liters of water a day. Don’t eat between meals. Lunch and dinner can be exchanged.

Day 1.
Breakfast. Sugar-free coffee or tea + 125 grams of orange or clementines.
Lunch. 150 grams of veal or 100 grams of natural tofu or grilled seitan. Salad of lettuce or boiled spinach. 100 grams of apple.
Dinner. Green beans boiled and seasoned with lemon juice (alternatively asparagus tips). Two hard-boiled eggs or 200 grams of soy yogurt. Two tangerines or half an orange.

Day 2.
Breakfast. Sugar-free coffee or tea + 125 grams of orange or clementines.
Lunch . 150 grams of veal or 100 grams of natural tofu or grilled seitan + a handful of rocket. 3 sliced ​​tomatoes with a little salt and oregano.
Dinner. Green beans boiled and seasoned with lemon juice (alternatively asparagus tips). Grilled courgettes at will with balsamic vinegar.