Ian Smith, M.D. created the Fat Smash Diet in 2006 and detailed his weight loss recommendations in "The Fat Smash Diet: The Last Diet You'll Ever Need," a "New York Times" bestseller. Featured on the VH1 Celebrity Fit Club, the diet offers a plan for quick weight loss and long-term weight management. Dr. Smith's book also contains recipes for dishes that help you lose weight while maintaining adequate nutritional intake. The book includes exercise recommendations. Consult your own doctor before you use this diet.
The Promise
Dr. Smith's diet plan stresses moderation instead of starvation. The goal of this diet is to develop healthier eating habits, including portion control. You also increase your level of physical activity gradually. The Fat Smash Diet promises quick weight loss and a system detoxification, by following the diet's four phases for 90 days.
Weight Loss Potential
If you complete the initial nine-day phase, expect to lose at from 6 to 8 lbs. As you progress through each phase, normal weekly weight loss is estimated to be 1 or 2 lbs. Using the conservative estimate of 1 lb. per week after phase 1, you could lose 17 lbs. The more optimistic estimate of 8 lbs. in phase 1 and 22 lbs. during the additional phases totals 30 lbs. You start again at phase 1 at the end of 90 days if you have not reached your weight loss goal.
Features
Phase 1 of the diet focuses on eliminating unhealthy fats and carbs. You also exercise 30 minutes a day for at least five days each week. The first phase is vegetarian, according to EveryDiet. You eat fresh vegetables and fruit every three or four hours. Phase 2 lets you reintroduce lean meats and seafood for the next three weeks. As your calories increase, your exercise time increases. Phase 3 lasts four weeks and prepares you for long-term weight maintenance. Exercise goals increase, but you also eat one dessert daily, if desired. You also resume consumption of previously restricted carbohydrates and grains. When you reach phase 4, you are ready to return to a diet that allows foods from the entire food pyramid, but you must also exercise for at least one hour daily. Recommended exercises include weight training that helps to build muscle and tone your body.
Foods
The initial phase is low calorie and low fat because it does not allow meat, cheese, nuts, coffee or fried foods. The high fiber content and frequent meals keeps you full enough to resist temptation. The diet prohibits alcohol, a source of empty calories, until you reach phase 4. Coffee is allowable when you reach phase 3, but you can drink tea in every phase.
Considerations
You do not count calories on this diet. The food restrictions in the initial vegetarian phase and eating out during this diet could be challenging. When you return to a normal diet, you will still need to avoid food traps that can undo your weight loss.
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