The Fat Smash Diet is a weight loss program created by Dr. Ian Smith. Unlike many fad diets and celebrity nutrition books, Dr. Smith's program does not promise that you will lose ridiculous amounts of weight in a week, nor does he advocate the use of diet pills, laxatives or stimulants. The program focuses on changing your relationship with food and teaches you portion control and how to make healthier food choices.
The Program
The Fat Smash Diet consists of four phases. The Detox phase lasts nine days, in which you eat fruits, vegetables, legumes, whole grains and egg whites to flush out your system. Detox is followed by the Foundation phase, in which you add lean proteins and are allowed to drink coffee and diet soda again. The Foundation phase lasts three weeks. Next is the Construction phase, which lasts four weeks and allows you to increase your protein intake and adds some condiments and even a daily dessert. The final phase is called The Temple, which lasts for the rest of your life. This phase allows you to eat whatever you want, reasoning that you've learned enough about nutrition and portion control to be able to handle a high-calorie snack every once in a while.
Dr. Ian Smith
Dr. Ian Smith is certainly an authority on nutrition. Educated at Harvard, Columbia and Dartmouth, he is the medical/diet expert for the television show "Celebrity Fit Club," and sits on the board of the American Council on Exercise. A former medical correspondent for NBC's Nightly News and the "Today" show, he has also written for well-respected magazines like Time and Newsweek. Clearly, he has the expertise to back up his theories on weight loss.
The Claims
The Fat Smash Diet promises to teach you how to make healthy food choices and practice proper portion control. Dr. Smith claims you will never have to count calories and acknowledges that this diet is not a quick weight-loss solution, but a 90-day journey toward changing the way you think about food and eating. The Fat Smash Diet is not a fad diet but a change in lifestyle that will not only help you lose weight, but will help you maintain your new, healthy practices for life.
Reality
The Fat Smash Diet does not require the use of supplements or severe calorie restriction. Instead, Dr. Smith advocates eating a healthy, balanced diet in amounts sensible for your size. He also recommends regular exercise but acknowledges that you aren't training to be an Olympic athlete, so you don't have to work out like one. There is no evidence that "detoxing" aids weight loss in any way, but Dr. Smith's version of detox only lasts nine days and doesn't require fasting. The book includes a body mass index chart, a fiber-content chart that lists common foods, and a calories-burned exercise chart. Independent reviews have stated that the practice of eating several small meals throughout the day kept the dieters from feeling hungry.
Safety
The absence of stimulants, diuretics and laxatives makes this weight-loss approach safe, especially since it does not involve extreme calorie restriction. Certain food groups are cut, but only temporarily, so there's a low likelihood of nutritional deficiency. Although Dr. Smith's approach to weight loss is generally accepted by the medical and fitness communities, it is still a good idea to consult your doctor before beginning the Fat Smash Diet, especially if you are new to exercise or are taking any medication.
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