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Extreme Fat Smash Diet Meal Plan

author image Maura Shenker
Maura Shenker is a certified holistic nutritionist and health counselor who started her writing career in 2010. She leads group workshops, counsels individual clients and blogs about diet and lifestyle choices. She holds a Bachelor of Fine Arts from the Rhode Island School of Design, a Master of Fine Arts from The Ohio State University and is a graduate of the Institute for Integrative Nutrition.
Extreme Fat Smash Diet Meal Plan
Exercise is part of the Extreme Fat Smash Diet weight loss program. Photo Credit: 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.

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Extreme Fat Smash Diet Basics

Salmon and vegetables.
Salmon and vegetables. Photo Credit: 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

Swimming is excellent cardio exercise.
Swimming is excellent cardio exercise. Photo Credit: 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

Drink enough water.
Drink enough water. Photo Credit: 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

Eating a healthy meal.
Eating a healthy meal. Photo Credit: 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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