The Fat Smash Diet Plan

The Fat Smash Diet is a program designed by Dr. Ian K. Smith which helps you make lifestyle changes to promote a healthier and longer life. The program aids in getting rid of extra weight that is often associated with high blood pressure, diabetes and heart disease. The Fat Smash Diet is a 90-day program with four phases purported to reintroduce your body to food and physical activity for lifelong health. Before you begin any diet plan, consult your doctor.

Significance of Phase One

Phase one is to be completed in the first nine days of The Fat Smash Diet. In the nine days, you will be eating fresh fruits and vegetables to "detoxify" your body. Dr. Ian K. Smith believes the detox phase is significant in cleansing your body of impurities and toxic substances naturally. According to The Reader's Digest Association, fruits and vegetables provide you with essential vitamins, minerals and nutrients that Smith proposes will aid in purifying your blood. Try celery, cucumbers, broccoli, carrots and asparagus.

Function of Phase Two

Phase two emphasizes reintroducing foods such as grains and proteins that are not allowed during the first phase. At this point, you will be laying the foundation for a healthier approach to eating nourishing foods. Cereals such as oatmeal, shredded wheat, quinoa, brown rice and millet are allowed. The Fat Smash Diet plan suggests protein sources such as tuna, salmon, shrimp, egg whites, low-fat yogurt, skim milk, lean beef, chicken and turkey.

Function of Phase Three

Phase three will add more variety to your diet plan. You are allowed to eat foods that were previously restricted but in small portions. Eat at least four to five meals a day to maintain stable blood sugar levels to prevent hunger pangs. Whole-wheat pastas and breads are reintroduced into your diet plan in limited quantities. Include larger quantities of vegetables such as bok choy, kale, spinach, watercress, butternut squash, pumpkin, sweet potatoes.

Function of Phase Four

The first three phases are intended to detox your body and construct a routine of good eating habits. During phase four, you will develop a physical activity program to prevent weight from slowly creeping back. Exercise at least five times a week for one hour each time. Dr. Smith encourages changing your routine frequently so that your body does not become accustomed to one particular exercise and stops burning calories. However, no scientific evidence proves this need to vary your exercise routine. Start lifting weights at least two times a week to help build lean muscle.

Considerations

The meals designed in The Fat Smash Diet plan are moderately sized portions. You will be eating every three to four hours. There will be less time in between meals so that you will not feel hunger pangs. Dr. Ian K. Smith says that the act of eating frequently actually increases your metabolism. A boost in metabolism helps you burn calories and lose weight. Consider the possible detox symptoms you may experience when in phase one. Symptoms include sugar cravings, intense headaches, fatigue and insomnia. Consult your physician and discontinue the diet if you experience any severe symptoms.