The "Fat Smash Diet" was formulated by Ian K. Smith M.D. The diet plan is a four-phase program that lasts for 90 days and is as much about lifestyle change as it is about weight loss. The diet begins with a nine-day detox phase to help rid the system of impurities, and the following three phases encourage the inclusion of everyday foods such as fresh fruits and vegetables that promote weight loss.
Phase One: Detox
During the nine-day detox phase of the diet you will be eating mainly vegetables and fruits. According to the diet's creator, this phase of the diet helps your body to detox. Eating fruits and vegetables in their raw state is encouraged for maximum nutrient and enzyme benefits; or, vegetables can be lightly steamed or grilled. All fruits and vegetables are permitted with the exception of avocados and potatoes. Allowed protein sources are tofu, dried legumes and up to four egg whites a day. Oatmeal and 12 oz. of low-fat yogurt are included, plus brown rice, one cup of skim or soy milk, and herbs and spices. Herbal teas are approved, and you should drink plenty of water.
During phase one you are to eat four or five small meals per day. Portions are not restricted, but you should stop eating before you feel over-satiated.
Phase Two: Foundation
The second phase of the diet lasts for three weeks. You are to continue eating plenty of fruits and vegetables and maintain the practice of eating four or five times per day. Several additional foods are permitted during phase two. Extra food allowances are up to 4 oz. of meat or seafood, 1 oz. of cheese, 1 egg, half an avocado, 2 tsp. peanut butter, a small portion of cold cereal such as shredded wheat, up to 4 tsp. of sugar and 2 tsp. of salt per day. You can also consume two cans of diet soda, 10 oz. of coffee, and 8 oz. of freshly squeezed juice each day. Dr. Smith claims most dieters will lose around 12 lbs. in the first three weeks of the diet.
Phase Three: Construction
During phase three you should continue with eating abundant fruits and vegetables, at least four times per day. Phase three allows for more food, and you may now eat up to 5 oz. of seafood or meat, two eggs and up to three cups of soy or skim milk daily. In addition, you can add 1 cup of whole wheat pasta, four slices of whole grain bread, two oatmeal cookies, three chocolate chip cookies and a scoop of low fat ice-cream to your daily food allowance. Your daily freshly squeezed juice ration is also raised to 16 oz. during phase three of the Smash Diet. Phase three lasts for four weeks.
Phase 4: The Temple
If after finishing phase three, you have not reached your desired weight, you should restart at phase one, as the last phase of the diet is a maintenance phase. You may introduce small quantities of previously forbidden foods, but continue eating several small meals per day with abundant fruits and vegetables. If you find yourself gaining weight, go back to one of the previous stages until you reach your ideal weight. Stage four of the diet should be practiced "for life."
Exercise
During phase one of the diet, a 20- to 25-minute walk should be taken after dinner, or 30 minutes of aerobic cardiovascular exercise performed on five days per week. During phase two, increase this by around 10 percent, and during stage three increase by a further 25 percent. At stage four you are to exercise for one hour, five times weekly.
References
- "The Fat Smash Diet: The Last Diet You'll Ever Need"; Ian K. Smith M.D; 2006
- Every Diet: Fat Smash Diet
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