Dr. Ian Smith is the diet expert from VH1's "Celebrity Fit Club" television show. The author of several books, including "The Fat Smash Diet" and "The 4 Day Diet," in 2007 Smith created a free national weight loss initiative called the "50 Million Pound Challenge" designed to help people loss weight by learning healthy eating and exercise habits.
The "Fat Smash" Diet
A New York Times best-seller, the "Fat Smash" diet claims to help people "smash bad habits" while gaining the confidence to tackle new challenges in their daily lives. The 90-day diet emphasizes eating plenty of green vegetables, fruits and legumes. These high-fiber foods will help keep you feeling satisfied and avoid hunger -- which can lead to overeating. There are four phases: a nne-day vegetarian Detox to jumpstart weight-loss; a three-week Foundation that reintroduces lean meat; a four-week Construction phase that allows whole grains, bread and slightly more protein; and finally the Temple phase, which is designed for lifelong maintenance and includes limited amounts of refined carbohydrates and moderate alcohol intake.
The Four-Day Diet
Contrary to its name, the four-day diet is actually a series of seven four-day diet -- a full month of programs. This is a mental trick to help you focus on what you'll be eating for the upcoming four days rather than what you won't be eating for the next several weeks. Again, the plan starts with a vegetarian detox, then introduces more protein, then more carbohydrates, then restricts foods, relaxes and allows more foods and then restricts food again -- which keeps your metabolism high because your body is constantly guessing at the number of calories that you'll be eating.
50-Million Pound Challenge
This online weight-loss program is free and includes a 30-day meal plan and online community support. A typical day includes four small meals and two snacks. Breakfast might be fruit and nonfat yogurt or egg whites with vegetables. Your second meal could be a protein shake or a salad. Your third meal might be a veggie burger, brown rice and vegetables or a sandwich. Your last meal should be 5 oz. of lean protein and vegetables. Snack options include popcorn, nut butter and raisins, a low-fat granola bar, applesauce or carrot sticks and dip. Smith also recommends 40 minutes of cardio exercise such as brisk walking, swimming or using the elliptical trainer five days per week.
Losing Weight Is a Mental Challenge
For Smith, losing weight is 80-percent mental and 20-percent physical. Changing your mindset and thinking about food differently are the keys to long-term success. Smith recommends making small lifestyle changes that are sustainable in the long-term; he also advocates setting realistic goals to avoid frustration and discouragement. Smith is also the author of "Happy: Simple Steps to Get the Most Out of Life," which aims to help people feel great, starting inside.
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