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How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet

by
author image Michelle Kerns
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
You'll eat plenty of fruits and vegetables in Phase 1 of the Fat Smash diet. Photo Credit Veniamin Kraskov/Hemera/Getty Images

Dr. Ian Smith's Fat Smash diet leads followers through a four-phase weight-loss program. According to Smith, the plan helps dieters develop habits that contribute to a healthy, sustainable lifestyle. The first phase -- called the "Detox" phase -- lasts nine days and strictly limits the types of foods you can eat, as well as the portion sizes of some foods. American Dietetic Association spokeswoman Tara Gidus told "Health" magazine that she praises the Fat Smash diet for encouraging dieters to consume more produce and whole grains but worries many people won't be able to complete the diet's restrictive Phase 1.

Step 1

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Eliminate all types of fried or fast foods. Photo Credit Digital Vision./Digital Vision/Getty Images

Eliminate meat, poultry, seafood, cheese, nuts, all types of fried or fast foods, products that contain refined sugar and bread from your meals during the nine days of Phase 1. Avoid alcohol, regular soda and caffeine, including coffee and black tea.

Step 2

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Arrange your schedule so that you eat a meal every three to four hours. Photo Credit Fuse/Fuse/Getty Images

Plan on having four to five meals each day. Arrange your schedule so that you eat a meal every three to four hours.

Step 3

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Avoid avocados and red or white potatoes. Photo Credit Jupiterimages/Photos.com/Getty Images

Eat any amount and any type of fruits or vegetables at your meals as you want, with the exception of avocados and red or white potatoes. Consume the produce raw, lightly steamed or lightly grilled with up to 2 teaspoons of extra virgin olive oil per day.

Step 4

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Add cooked beans and legumes for protein. Photo Credit Cat_Chat/iStock/Getty Images

Obtain your daily protein from your choice of low- or nonfat yogurt, milk and soy milk; cooked beans and legumes; up to four egg whites; tofu; or up to 2 tablespoons of sesame seed paste. Combine high-protein foods with 2 cups of cooked brown rice and 1 cup of cooked grits, farina, cream of wheat or oatmeal on each day of the detox phase.

Step 5

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Drink water and 2 cups of herbal or green tea every day Photo Credit Jupiterimages/Pixland/Getty Images

Drink water and 2 cups of herbal or green tea every day. Have 1 cup of freshly prepared vegetable or fruit juice daily.

Step 6

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Limit your condiments to herbs and spices. Photo Credit Jupiterimages/liquidlibrary/Getty Images

Limit your condiments to herbs and spices, no more than two pickles a day and up to 3 tablespoons of low-fat dressing daily. Use 2 tablespoons a day of artificial sweetener, if desired.

Step 7

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Snack on air-popped popcorn. Photo Credit Flying Colours Ltd/Digital Vision/Getty Images

Snack on air-popped popcorn, if you wish. Avoid using margarine or butter on the popcorn.

Step 8

How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet
Engage in 30 minutes of aerobic exercise for at least five of the nine detox phase days. Photo Credit Stockbyte/Stockbyte/Getty Images

Engage in 30 minutes of aerobic exercise for at least five of the nine detox phase days. Take a 20- to 25-minute walk after eating your evening meal.

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