Dr. Ian Smith's Fat Smash Diet gained notoriety from its use on VH1's Celebrity Fit Club; Smith was the dietitian advising participants on the show. The diet is a 90-day meal plan designed to "ultimately re-wire your body and its relationship to food and physical activity for the rest of your life." Divided into four distinct phases, the first phase is a nine-day detox.
The Fat Smash diet is a moderate eating plan that teaches basic nutrition and incorporates regular exercise. It's designed for long-term sustainable weight loss and encourages small lifestyle changes that have a lasting impact on your health. The program lasts 90 days and is divided into four phases -- detoxification, the foundation, the construction and the temple. The temple phase is weight maintenance; the other phases are for weight loss. Phase 1 lasts nine days; phase 2 lasts three weeks; and phase 3 lasts four weeks. Phase 4 is your new healthy eating and exercise plan to be followed indefinitely.
Detox -- Food
Fat Smash starts with a nine-day detox that will jump start weight loss. It's a vegetarian phase that restricts caffeine, alcohol and added sugars. During the detox stage, you may eat unlimited amounts of fruit and vegetables -- excluding white potatoes and avocados, beans and tofu. You may also eat up to 2 cups of brown rice, four egg whites, 1 cup of unsweetened cooked cereal, 1 cup of fresh fruit juice, 2 cups of nonfat milk and 6 oz. of nonfat yogurt daily. Fats are limited, no more than 1 to 2 tsp. of oil for grilling vegetables and no more than 2 to 3 tsp. of low-fat salad dressing.
Detox -- Other Rules
According to Smith, the detox phase will help rid your body of impurities and make weight loss easier. You should eat small meals every three hours with plenty of water. No caffeine is allowed, although you may have 2 cups of decaffeinated herbal or green tea daily. Smith recommends 30 minutes of cardiovascular exercise at least five days a week and an additional 20 to 25 minutes walk after dinner, which he says will increase metabolism.
Moving On
The detox phase must be followed for a minimum of nine days, but you can choose to stay on phase 1 for one to two weeks longer, especially if you have a great deal of weight to lose. Each subsequent phase of the Fat Smash diet increases both quantity and variety of allowed foods; exercise time also increases and strength training is added. If at any time you start to gain weight, you may go back to the detox phase for a one-week period to restart weight loss.
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