What Is the 4 Day Rina Diet and Does It Really Work?

What’s the Rina or 4 Day Diet?

The 4 Day Diet, commonly called the 90 Days Diet or Rina Diet, is rapidly gaining popularity, but why? Can it be an effective, healthy way to lose weight over the course of several months? Get the low-down on this weight loss solution!

It’s time for a nutritional change: Rina Diet

All diet plans usually make the same promise: lose weight fast, feel better! However, science and personal experience beg to differ. There are plenty of diets that many self-proclaimed experts swear that burn fat fast only to help you put it back again twice as fast.

The yo-yo effect of many diets is an issue we face lowering our trust in nutritional programs and people promoting them.

However, while we dissected plenty of bad diet tips we heard throughout the years, one diet seems to stand the test of time and gain popularity among people and health specialists as well. We are talking about the Rina Diet, known as the 90 Days Diet or the 4 Day Diet. Some people swear by it, while some cardiologists and nutritionists begin to see its long-term advantages.

So let’s take a look at this diet’s main principles and try to figure out if it works!

The Science Behind the Rina Diet

The 4 day diet can be traced back to athletes who wanted to offer regular people the chance of living a healthy and pleasant life by following an athlete’s way of eating and approaching nutrition.

In other words, the Rina diet comes with no true restrictions: you can have a burger, a pizza, some cake and plenty of other delights – as long as you follow the rules on how and when to eat them.

Scientifically speaking, the Rina diet focuses on the human inability to actually process multiple types of food at once. Many of our digestive problems and subsequent health issues come from the fact that we mix and match all kinds of foods in one serving or during the same day.

This is why Rina dissociates foods.

How to Implement the Rina Diet?

The Rina Diet is founded on a relatively simple principle: you eat four types of main foods, one food a day, in a four-day cycle that repeats for 90 days (hence the alternative diet names).

The difference between Rina and other diets is that it isn’t a crash one – you don’t lose 30 pounds in one week, you lose them in three months. The supporters of the Rina diet consider it not being a diet at all, but a new lifestyle that trains and strengthens your metabolism.

  • Principle 1: No matter what type of food you eat one day, you should have only fruits for breakfast. This might sound a little strange, but fruits help your digestive system work properly. No matter what you have for lunch or dinner throughout the 90 days period, your morning breakfast should contain fruits only.
  • Principle 2: You need to keep a schedule of what and when you eat. Rina diet allows you to have breakfast between 7:00 a.m. and 11:00 a.m., lunch between 12:00 p.m. and 2:00 p.m. and dinner between 6:00 p.m. and 8:00 p.m. There are no intermediate snacks in between the main three meals and no dinner later than 8:00 p.m.
  • Principle 3: All throughout the 90 days of dieting, your dinner has to be ½ of the food quantity you had for lunch.
  • Principle 4: Drink a lot of water all day long and try engaging in cardio exercise at least once in two days.

The Rina 4 Day Diet Cycle

Day 1 – Protein Day

  • Breakfast: fruits (accompanied by seeds and nuts if you like)
  • Lunch: this is the day when you can have proteins in the shape of lean, boiled, grilled or roast meat, fish, eggs or dairy products – if you chose one type of protein source, keep it all day long and don’t mix meats with cheeses. Also, don’t mix steak with fries, but you can always have a large side of fresh salad.
  • Dinner: the same protein source with a salad – but half the portion you had for lunch.

Day 2 – Starch Day

  • Breakfast: fruits (accompanied by seeds and nuts if you like)
  • Lunch: this is the vegetable day, so you can have any kind of boiled or roast veggies: peas, green beans, corn, lentils, carrots, potatoes, beans, etc. You can also have some rice or a slice of bread, salads, and seasoning.
  • Dinner: same as lunch, but half the quantity

Day 3 – Carbohydrates Day

  • Breakfast: fruits (accompanied by seeds and nuts if you like)
  • Lunch: you can have pasta and pizza (without meat or cheeses), but mixed with veggies, tomato sauces, and other carbs’ sources. This is the day when you can have a slice of cake, some dark chocolate or a scoop of ice-cream.
  • Dinner: same as lunch, but half the quantity

Day 4 – Vitamins Day

  • Breakfast: fruits (accompanied by seeds and nuts if you like)
  • Lunch: this is the day when you can eat all possible fruits and vegetables, preferably raw or steamed. Fruit salads, veggie salads, nuts, seeds, and cooked legumes can be eaten every two hours.
  • Dinner: don’t forget to have your last serving of fruits and veggies before 8:00 p.m.

After this 4-day cycle, you should repeat the whole program, starting again with the protein day.

Another main aspect of the Rina diet is Day 29 – it is an important landmark of the program, as you should be able to spend a whole day drinking only water and not eating anything else. Some people aren’t able to go through this day, but you should at least try.

If it is too hard, keep up with the vitamins’ day.

How Does the 4 Day Diet Truly Help?

As we said, Rina is not a short-term diet, but a lifestyle change that trains your metabolism and internal organs to work better. In order to keep the results (Rina helps you lose between 30 and 50 pounds during the 90 days), you should also implement a “maintenance” program for another 90 days.

The maintenance program also requires you to eat only fruits for breakfast, but make small dietary changes: if you had proteins for lunch, you can have legumes for dinner for instance.

More Tips to Make the Rina Diet Work

Just like any other diet, the 4 day diet is based on your willpower. The main idea is to not skip any of the four main foods in the cycle, as they are essential for human survival.

Sometimes you can go sideways and have a small portion of a certain type of food during a day bound to a different type of food.

However, if you keep the 80-20 proportion (80% of what you eat is on the plan and 20% is off the plan), you will be able to lose weight naturally.

Also, probiotics are always a good idea whenever you’re switching to a new diet. Check out DigitalHealthPost.com to see their recommendations on getting a good probiotic for you.

As per experts, high-intensity interval training workouts with the strong pre-workout supplements can also greatly help you to achieve your fitness goals.


No matter what happens, keep in mind to drink plenty of water and engage in physical exercise, be it cardio, running, Pilates, yoga or just power walking.

Rina or the 4 day diet, while having strong scientific roots in medicine and science, is not a miracle cure which allows you to magically tone and firms your body in the absence of physical training.

Have you ever followed the Rina diet? Did it work?

Updated 5/6/18

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