The Fat Smash diet was made popular by celebrity dieters on the VH1 TV show "Celebrity Fit Club." Developed by Dr. Ian K Smith. The diet involves an initial "detox" phase during which many foods are restricted, and then three subsequent phases in which foods are added back into the diet.
Other requirements of the Fat Smash diet are eating several small meals per day, skipping no meals, controlling portions and exercising. Many foods are restricted in the first phases of the diet. For instance, pasta and bread are restricted until Phase 3, and wine, beer, pizza and potatoes are restricted until the very last phase.
The list of what you can eat, however, is long. The Fat Smash diet includes whole foods like most fruits and vegetables, lentils, tofu, beans, brown rice, milk, oatmeal, yogurt, eggs, herbal tea, lean meats, seafood, cheese, cereals, coffee and diet soda.
What to Look for
The key to obtaining foods for the Fat Smash diet is to buy them in their whole form. Whole foods are ones that are close to their natural form and go through minimal or no processing. They are easy to find in standard supermarkets, but you'll have to take a little time to make sure you aren't also getting ingredients you don't want.
The easiest way to procure whole foods is to buy fresh. Fresh fruits and vegetables have no other ingredients added. You can also choose frozen or canned fruits and vegetables that have few or no other added ingredients like sugar, salt and preservatives. Beans and lentils can be purchased canned or bagged. Bagged beans will need to be soaked overnight and cooked longer than canned beans, so plan ahead. Canned beans often contain ingredients other than beans. Look for canned beans that contain only water, beans and a minimal amount of added salt. Tofu is made from soybeans and can be used in many dishes. Search for fresh tofu without added flavors or preservatives.
Oatmeal, yogurt and soy milk are also part of the Fat Smash diet. They are available in their whole form, but the supermarket is filled with processed forms of these foods. Buy plain oatmeal without the added sugar and flavors found in instant packages of oatmeal. The same goes for yogurt. Most yogurts have plenty of added sugar, flavors and colors. Instead, buy plain, unsweetened yogurt and add your own touch of sweetener or fruit. Soy milk can also be sugared and flavored, so opt for plain versions if you drink soy milk in place of cow's milk.
Common Pitfalls
The first phase of the Fat Smash diet is called the detox phase. "Detox" is a sensational diet word, since detoxing your body to cleanse your system sounds great. However, there is no clear definition of what detox means or whether detox plans help your body. However, the so-called detox phase of the Fat Smash diet isn’t overly restrictive, and doesn't make use of potentially dangerous herbs or supplements.
The Fat Smash diet does impose diet restrictions, such as no meat, coffee or avocados in Phase 1 and no wine, beer or potatoes until the final phase. It’s OK to remove these foods from your diet, because they offer little nutrient density. But if avocados, potatoes or pasta are favorites of yours, you may be in for some discomfort as you embark on this diet plan!
Member Comments