The "Extreme Fat Smash Diet" by Dr. Ian K. Smith, is the follow-up to his popular "Fat Smash Diet" used on VH1's television show Celebrity Fit Club. The "Extreme Fat Smash" promises faster results in a shorter time period, but is designed for people who only have between 10 and 25 lbs. to lose. Always consult your physician before beginning any type of weight-loss program.
Extreme Fat Smash Diet Basics
According to Smith, "Sometimes we must go through darkness to reach the light." The EFSD is a very specific diet plan that lasts three weeks; it's broken into three 1-week cycles that you must exactly follow. Smith emphasizes practicing portion control and high-fiber foods, low on the glycemic index. Although it's a low-calorie approach, you can have meals and snacks every 2 to 3 hours to help keep glucose levels stable and avoid hunger -- and subsequent food binging. The Extreme Fat Smash Diet (EFSD) calls for 4 to 5 small meals and two snacks daily.
The First Cycle
Each week of the three week diet is a different "cycle" and you can rotate through the three cycles as many times as needed until you hit your goal weight. The first cycle is the most restrictive; fortunately, the book comes with a day-to-day menu, which you are expected to follow exactly -- there is no guesswork and no substitutions. You also must perform between 45 and 60 minutes of cardio exercise daily and keep a food log of everything you eat. Although the menu changes daily, a typical day might include a breakfast of 6-oz. of low-fat yogurt and a piece of fruit, a small salad with fat-free dressing and 1 cup of vegetable juice for meal 2, 4-oz. of chicken and 1/2 a cup of lentils for meal 3, and 1 cup of rice and 2 cups of vegetables for meal 4. There is an acceptable snack list; you can choose two snacks daily.
The Second and Third Cycles
The second week is less restrictive, capitalizing on your weight-loss momentum and includes some fruits and higher-calories foods not allowed in the first cycle.You're encouraged to drink plenty of water, allowed two 6-oz. glasses of wine or two 12-oz. bottles of lite beer during the week, but advised to limit caffeine from diet soda, coffee and tea. Exercise continues daily for weeks two and three. The third week adds a variety of other food and drinks, including an additional mixed cocktail. All three cycles have a daily food plan and recipes. After you finish the third cycle, you have the option of moving into maintenance or repeating the cycles to lose more weight.
Dieting Types
The EFSD takes different dieting types into account. Smith has three categories for people -- alpha, beta and gamma. Alpha types lose weight easily. Beta types have to work hard to see results and gamma types have to follow the diet perfectly and will still see milder results than alpha and beta types. There are adjustments throughout the program based on type; gamma types may need to add more exercise or remove a small amount of food on certain days. There are no adjustments based on gender, height or starting weight.
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