Extreme Fat Smash Diet Meal Plan

Brunette stretching her legs
Exercise is part of the Extreme Fat Smash Diet weight loss program. (Image: Wavebreakmedia Ltd/Wavebreak Media/Getty Images)

The "Extreme Fat Smash Diet" by Dr. Ian K. Smith, is the follow-up book 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. If you have between 10 and 25 pounds to lose, this diet is designed for you. Consult your doctor before starting any type of weight loss program.

Extreme Fat Smash Diet Basics

grilled salmon with vegetables
Salmon and vegetables. (Image: rez-art/iStock/Getty Images)

According to Smith, "Sometimes we must go through darkness to reach the light." The Extreme Fat Smash Diet, or EFSD, is a very specific diet plan that lasts three weeks. Follow each phase -- it's broken down into three one-week cycles -- exactly as written for best results. Smith emphasizes practicing portion control and high-fiber foods that score 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 plan calls for four to five small meals and two snacks daily.

The First Cycle

Female Competitive Swimmer Doing Laps
Swimming is excellent cardio exercise. (Image: Ingram Publishing/Ingram Publishing/Getty Images)

Rotate through the three cycles as many times as needed until you hit your goal weight. The first cycle is the most restrictive. The book comes with a day-to-day menu, which you are expected to follow exactly -- there is no guesswork and no substitutions. 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 6 ounces of low-fat yogurt and a piece of fruit for breakfast, a small salad with fat-free dressing and 1 cup of vegetable juice for meal lunch, 4 ounces of chicken and 1/2 cup lentils for meal dinner, and 1 cup of rice with 2 cups of vegetables for a fourth meal. Choose two snacks from the list daily.

The Second and Third Cycles

Woman holding glass of water
Drink enough water. (Image: Jupiterimages/Pixland/Getty Images)

The second week is less restrictive, capitalizing on your weight-loss momentum. You will start to add some fruits and higher-calories foods that were not allowed in the first cycle. Drink plenty of water each day. You may also drink two 6-ounce glasses of wine or two 12-ounce bottles of light beer during the week. 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

Close-up of a person eating salad with a fork
Eating a healthy meal. (Image: George Doyle/Stockbyte/Getty Images)

The EFSD takes different dieting types into account. Smith has three categories for those on a diet plan -- 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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