The Fat Smash Diet is a weight loss diet created by Ian K. Smith, M.D., best known for his role on VH1's Celebrity Fit Club. This diet is all about making healthy food choices and sustaining these changes for optimal results. This 90-day plan is divided into four phases and features sound advice in and a common sense approach to dieting. All phases emphasize portion control, exercise and advise eating four to five times daily, whether you are hungry or not.
Main Features
The Fat Smash Diet emphasizes the importance of making permanent lifestyle changes instead of relying on quick fixes. Smith recommends enjoying a variety of healthy, filling, low-calorie foods as well as incorporating regular physical activity into the weight loss regimen. The diet includes a list of foods to choose from as well as foods to avoid, a low-calorie meal plan and more than 50 recipes. He adds information and tips on how to change unhealthy behaviors which serve as obstacles to weight loss. Per Smith, to lose weight successfully, you need to change your relationship with food.
Detox and Foundation
Phase one is a nine-day detoxification period designed to cleanse impurities from your system. You follow a low-calorie, restrictive diet, drink plenty of water and eat foods raw, grilled or steamed. The only fat allowed is 3 tablespoons of olive oil daily. Unlimited fruits and vegetables may be eaten, except avocados and white potatoes, beans, tofu, chickpeas, lentils and limited amounts of brown rice, skim or soy milk, oatmeal, low-fat yogurt, egg whites and herbal tea. After nine days, phase two, the foundation phase, begins. During this three-week period you may add other foods in limited quantities such as avocados, seafood, lean meats, whole eggs, cheese, whole-grains, fat-free mayo, fruit juice and diet/club soda.
Construction and Temple
Phase three, called construction, is a four-week period that continues with the principles of the first two phases but encourages you to add more foods and consume slightly larger portions. The diet is still relatively low in calories. Limited quantities of pasta and bread are allowed as well as one dessert per day chosen from a restricted list of acceptable sweets. Phase four, or temple phase, is the final stage designed for lifetime maintenance. At this time you may incorporate "fun" foods into your diet, such as pizza, alcohol and potatoes, but continue to control your portions, avoid skipping meals and exercise regularly.
Pros and Cons
This diet encourages the consumption of nutrient-dense, healthy foods such as fruits, vegetables, legumes, lean meats, low-fat dairy products and whole grains. Smith recommends consuming small, frequent meals to prevent extreme hunger and low blood sugar and exercise is strongly encouraged. His book includes other useful information, such as a body mass index (BMI) chart for setting your goal weight.
In terms of cons, the plan eliminates many foods and is restrictive, which may be difficult for individuals to follow. For some individuals, such as those with high blood sugar, consuming an unlimited amount of fruits may be harmful. Also, Smith advises waiting two months before lifting weights. Weight training is extremely beneficial at any stage of a weight loss/management program.
Expert Insight
According to Tara Gidus, MS, RD, CSSD, LD/N, American Dietetic Association Spokesperson (January 2007), weight loss is inevitable on this diet since it recommends cutting high-calorie foods and increasing the consumption of low-calorie foods. The foods recommended are very healthy. However, per Tara, the program is unnecessarily strict in the initial phases, which may lead to poor diet compliance.
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