The Diet Generator is the main diet of Fat Loss 4 Idiots. Just like the 10 Rules of Fat Loss diet and Beyond Calories, you do not have to count calories since the diet generator already knows what types and how many calories are in each type of food.

After you sign up FL4I you will login to the members area where you will pick your favorite foods. You will choose 7-15 proteins foods and 7-15 carbohydrate foods and then an 11-day diet with 4 meals per day will be automatically generated.

Here are the 7 simple rules of the diet:

  1. Never stuff yourself full. Stop eating just before you fee full.
  2. You can eat the 4 daily meals in any order and at any time. Just make sure you wait at least 2.5 hours between meals.
  3. You are only allowed to drink diet sodas, coffee, tea and water but you can drink unlimited amounts.
  4. You must drink 10 glasses of water per day.
  5. You are allowed one glass of wine per day.
  6. You must take a 3 day cheat period where you can eat whatever you want. The only rule is that you never eat so much that you feel “full”.
  7. Can only use these condiments:
    • Ketchup
    • Mustard
    • BBQ sauce
    • Salsa
    • Salt
    • Pepper
    • Lemon juice
    • Non-fat mayonnaise
    • Artificial sweeteners
    • Molly McButter

Sample Menu #1 (Days 1-3)

Day #1

Day #2

Day #3

Meal #1

  • Pastrami slices
  • Shrimp
  • Garden salad

Meal #2

  • Chicken
  • Roast beef slices

Meal #3

  • Sausage links
  • Bacon strips
  • Fresh kiwi fruit

Meal #4

  • Pastrami slices
  • Shrimp
  • Banana milk shake

Meal #1

  • Deli meat sandwich

Meal #2, 3, 4

  • Eat fresh fruit chosen from the list below
  • Oranges
  • Pears
  • Apples
  • Grapes
  • Peaches
  • Plums
  • Strawberries
  • Kiwis
  • Grapefruit

Meal #1

  • Chicken
  • Roast beef slices

Meal #2

  • Sausage links
  • Bacon strips

Meal #3

  • Pastrami slices
  • Shrimp
  • Frozen yogurt dessert

Meal #4

  • Chicken
  • Roast beef slices

Sample Menu #2 (Days 1-3)

Day #1

Day #2

Day #3

Meal #1

  • Turkey slices
  • Broiled sea bass
  • Bowl of green and red vegetables

Meal #2

  • Broiled halibut
  • Hard boiled eggs
  • Fresh Pears

Meal #3

  • Peanuts
  • Regular cheese slices

Meal #4

  • Cottage cheese
  • Turkey slices
  • Bowl of green beans

Meal #1,2,3,4

Today is a day of fruit only.

Choose fruits from the list of fresh fruits below

  • Oranges
  • Pears
  • Apples
  • Grapes
  • Peaches
  • Plums
  • Strawberries
  • Kiwis
  • Grapefruit

Meal #1

  • Broiled sea bass
  • Broiled Halibut

Meal #2

  • Hard boiled eggs
  • Peanuts
  • Fruit salad dessert

Meal #3

  • Regular cheese slices
  • Cottage cheese

Meal #4

  • Turkey slices
  • Broiled sea bass
  • Fresh plums

Sample Menu #3 (Days 8-10)

Day #8

Day #9

Day #10

Meal #1,2,3,4

Today is a day of vegetables and salad only.

Choose from the vegetables below:

  • Lettuce
  • Tomatoes
  • Cucumbers
  • Green Beans
  • Onions
  • Celery
  • Carrots
  • Pinto Beans
  • Sprouts
  • Spinach
  • Broccoli
  • Zucchini
  • Squash
  • Peppers

Meal #1

  • Peanuts
  • Broiled halibut

Meal #2

  • Chicken
  • Scrambled eggs

Meal #3

  • Fresh grapefruit
  • Bowl of pinto beans

Meal #4

  • Hard boiled eggs
  • Walnuts

Meal #1

  • Roast beef slices
  • Turkey slices

Meal #2

  • Fresh oranges
  • Garden salad

Meal #3

  • Fresh grapes
  • Bowl of green and red vegetables

Meal #4

  • Cottage cheese
  • Pastrami slices