Known for his work on VH1's "Celebrity Fit Club" and for his contributions to "Men's Health" magazine and the syndicated talk show "The View," Dr. Ian K. Smith designed the Fat Smash diet to be a forgiving program and one that helps you lose weight while also promoting a healthier, happier lifestyle. The Fat Smash diet has four phases that last a combined 90 days, all geared towards re-wiring the body and destroying the bad habits that contribute to weight gain and poor health.
Phase 1
Phase 1, the Fat Smash diet's initial stage, lasts nine days, "detoxifying" the body and preparing you for subsequent phases. The first phase diet is mainly vegetarian, leaning heavily on raw or steamed fruits and vegetables for four or five daily portions eaten three hours apart. Phase 1 also requires 30 minutes of cardio exercise, five times a week.
Phase 2
Phase 2 of the Fat Smash diet lasts three weeks and sets the foundation, establishing proper eating and exercise habits for a healthy lifestyle. While fried foods and sugary treats remain off limits, Phase 2 does introduce more foods to the mix, including lean meats, selected cereals and additional dairy products. Phase two also amps up the exercise, increasing the physical activity by 15 percent.
Phase 3
Phase 3 switches gears, working to build up the diet into a full eating plan. Phase 3 introduces pasta and breads while maintaining plenty of fruits and vegetables. This phase also allows for larger portions, even permitting one non-fruit dessert per day. To compensate, the phase increases the physical activity yet again, increasing to 45 minutes of cardio each day.
Phase 4
The Fat Smash diet concludes with a segment called the Temple, which is designed to maintain the temple of the body. Phase 4 allows any and all foods in limited portions, including starches like potatoes and white rice as well as beer and wine. Phase 4 requires one hour of exercise, five days a week. The increased physical activity helps maintain the diet's weight loss. If after 90 days you haven't reached your target weight, you can repeat Phase 1.
Benefits
The Fat Smash diet relies on portion control and physical activity to promote rapid weight loss while also teaching weight-maintenance skills that can keep the weight off. Overall, the plan provides a well-balanced and healthy means of losing weight, and it doesn't require expensive foods or supplements.
Considerations
Some people may find the Fat Smash diet, particularly its restrictive Phase 1, too difficult to follow, compromising weight loss. Phase 1 achieves weight loss through severe calorie restriction, which can be taxing. The strict rules for the first two phases also make eating out at restaurants nearly impossible.
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