The Fat Smash Diet is a 90-day weight-loss program that combines changes in your diet and exercise in order to help you shed excess fat. In addition to weight loss, this diet is supposed to help educate you regarding healthy lifestyle choices, so you can keep weight off after the diet and prevent health conditions associated with obesity. Before starting any diet or exercise program, you should consult your physician.
Dr. Ian Smith
Dr. Ian Smith wrote "The Fat Smash Diet." His diet got its name because Smith states it "is about smashing the bad habits and demons of the past and constructing a new and improved you." Smith has been a medical contributor for a variety of media outlets, such as "The View," "Men's Health Magazine" and "Celebrity Fit Club."
Detox
The detox period lasts nine days, during which time your diet is restricted to mostly raw, steamed or grilled fruits and vegetables. You must eat four to five small meals per day, every three hours. The goal of this phase is to eliminate toxins and impurities from your body while providing you with plenty of nutrients, vitamins and minerals from natural foods. A large intake of water and 30 minutes of cardiovascular exercise five days per week are also necessary. Exercise can be as simple as a brisk walk.
Foundation
During the second phase of the diet, called the foundation phase, you continue to eat five small meals a day including a healthy amount of fruits and vegetables, but you can add certain foods back into your diet. Lean meat, seafood, certain cereals and dairy are now allowed. During this three-week phase, you also increase your exercise regiment to about 35 minutes per day.
Construction
In this phase, while using the rules of the first two phases as a guideline, you can increase portion sizes and add certain foods, such as pasta and bread, to your diet. Desserts, such as a scoop of low-fat ice cream or two to three cookies are allowed, while you increase your exercise regiment to anything up to 45 minutes per day.
The Temple
For the final 32 days of the diet, you can add most foods back into your diet, while continuing to follow the principles of living a healthy lifestyle. You also must increase your exercise regiment to one hour, five days a week. If you still have not reached your target weight at the end of the 90-day program, you can start over again with the detox phase.
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