Kathy Smith has been a well-known figure in the fitness industry for the past few decades and is most recognized for her workout videos produced in the 1980s. In addition to her diet book "Feed Muscle Shrink Fat," Smith has developed a "Jump Start Diet" to help with weight-loss efforts and adopting a healthier lifestyle. WeightAwareness.com cites that the Jump Start Diet claims to move the body from fat-storage mode to fat-burning mode by regulating hormonal levels and preventing excess insulin production that commonly leads to weight gain. Consult with a physician prior to initiating this or any other dietary plan to avoid adverse health risks.
Precautions
Kathy Smith's Jump Start Diet is designed to be followed for five days. Calories are reduced during this time and certain foods are restricted or avoided to help initiate the weight-loss process. Although weight loss is typical during this period, it is important to note that initial losses are typically water weight due to calorie restriction. Long-term calorie restriction can lead to health risks, including symptoms such as fatigue, dizziness, weakness and nausea. Consult with a health professional to ensure your individual needs are met.
Daily Meal Plan
Smith's Jump Start Diet plan consists of four daily meals. Meals include a certain combination of food groups to increase fat-burning potential. In particular, the first and last meal consist of a fruit or vegetable with a protein food. The second and third meals of the day consist of a fruit or vegetable, a protein and a starchy food. Dieters who continue the Jump Start Diet longer than 5 days with medical consent should add an additional starch to the first and fourth meals as well to increase caloric intake and optimize energy levels.
Foods Recommended
Smith's Jump Start Diet centers around fruits, vegetables, proteins and complex carbohydrates in moderation. Most fruits and vegetables are low in calories, have little to no fat, no added refined sugars and a source of essential vitamins, minerals and nutrients. Protein is an essential nutrient needed in the body for the growth, development and repair of muscle mass. It also satiates the appetite and prevents blood sugar fluctuations that can lead to overeating foods high in sugar and fat. Starchier complex carbs such as whole grains or root vegetables should be eaten in moderation as they are higher in calories and carbs than many water-rich fruits and vegetables. However, they are a source of fuel and dietary fiber, which aids in filling you up. Select from a variety of healthy foods to add to your meal plan such as apples, dark leafy greens, asparagus and carrots; lean meats, fish, eggs and nuts; and a serving of brown rice or quinoa.
Exercise
Smith's Jump-Start Diet also includes an exercise component to help shed weight and burn fat. Smith recommends daily exercise to increase calories burned and further weight-loss results. Exercise also aids in building and maintaining lean muscle mass which will give you a leaner, toner body for a fit look. Muscle also has a higher metabolic rate than fat, meaning you burn more calories even while at rest to increase fat-burning potential. Smith encourages performing moderate intensity exercise for at least 15 minutes daily such as running, brisk walking, cycling or swimming. Intensity should be enough to have you break a sweat but still be able to carry on a light conversation.
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