The Fat Smash Diet is used on VH1's Celebrity Fit Club to help the rich and famous lose weight. Ian K. Smith, M.D. created the diet; the program lasts for 90 days and is broken into four phases. Participants learn to make better lifestyle choices that allow them to lose weight and stay healthy long term. You don't have to be a celebrity to benefit from the diet, which is available in a book that you can use at home.
How It Works
Each of the four phases of the Celebrity Fit Club Diet allows specific foods and helps you learn healthy habits concerning food and exercise. Phase 1 lasts for 9 days and is a detox phase that sets the stage for the following phases. During the three weeks of the phase 2, you learn to make healthy choices that you can use for a lifetime. Phase 3 lasts for 4 weeks and adds more foods back to your meal plan as you continue losing weight and changing your habits. The final phase makes up the remainder of the 90 days and is a maintenance phase. If you have not reached your goal weight at the end of the 90 days, Smith encourages you to start over with phase 1.
Foods
Phase 1 is fairly restrictive and focuses on fruits and vegetables, which you eat grilled or steamed. In phase 2, you can add lean meats and seafood, dairy foods and cereal from a list included with the diet materials to your meal plan. Phase 3 allows you to begin eating pasta, bread and dessert in addition to the foods you ate in the first two phases. The fourth phase includes most foods in limited quantities to support the maintenance of your new weight.
Exercise
Smith includes exercise recommendations to help you lose weight. During phase 1, he recommends 30 minutes of physical activity five days a week and suggests walking. Phase 2 increases exercise by 15 percent. Phase 3 increases physical fitness up to 25 percent and the last phase includes 1 hour of exercise 5 days per week. Smith includes the calorie expenditure for many forms of exercise in his book so that you are able to tally the calories you burn in relation to those you consume.
Considerations
The Fat Smash Diet is relatively easy to follow and incorporates healthy ways to lose weight. Eating a variety of healthy foods and getting plenty of exercise is the best way to lose weight and keep it off, which is emphasized in Smith's program. Always talk with your doctor before beginning any new diet or exercise program.
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