If you are looking for a quick way to lose weight, you may have considered either the Fat Smash or Fat Flush diets. These plans help you achieve weight loss by eliminating certain foods from your diet and replacing them with low-calorie alternatives. Since both diets are fairly restrictive, you should speak to your doctor before following any of the recommendations made by the plans.
History
The Fat Smash Diet is a weight-loss plan developed by Dr. Ian Smith and featured in a book of the same name. The Fat Flush Plan was created by holistic nutritionist Ann Louise Gittleman. Both diets market themselves as not only weight-loss plans, but as methods for detoxification.
Time Frame
Both diets are broken down into phases. The Fat Smash Diet is a four-phase, 90-day plan. The first phase of the Fat Smash Diet lasts for nine days, the second phase for three weeks, the third phase for three weeks and the fourth phase for the remainder of the 90 days. The Fat Flush Diet is a lifelong diet and detox plan with three phases. The first phase lasts one to two weeks, the second phase is followed until you reach your weight-loss goal and the third phase is the maintenance portion of the diet.
Features
The first phases of the diets are the detox portions of the plans. On the Fat Flush Diet, you'll eat only 1,100 to 1,200 calories daily during the first phase. To keep your calorie intake under control, you must cut out all sugar, oils, fats besides flaxseed oil, margarine, dairy, grains and starches. The Fat Smash Diet does not give you a calorie restriction, but you follow a mostly vegetarian diet. Foods allowed during this phase include: all fruits, all vegetables except potatoes and avocados, egg whites, dry beans, tofu, soy milk, healthy fats and brown rice, according to Diet.com.
Considerations
During the consecutive phases of the two diets, more foods are permitted. On the Fat Smash Diet, you are allowed lean meats, seafood, some cereals and dairy products in the second phase, according to the Every Diet website. Non-fruit desserts, pastas and breads are reintroduced in phases three and four. For Fat Flush, the calorie intake is increased to 1,200 to 1,500 daily during the second phases. Starches, gluten-free grains and dairy products are reintroduced into the diet as well.
Types
Exercise is a component of both diet programs. On the Fat Flush Diet, you are recommended to do 20 to 40 minutes of daily aerobic exercise and strength training twice weekly. On the Fat Smash Diet, you are instructed to not only exercise 30 minutes five times a week, but also take a 20-minute walk each night after dinner.
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