Fat Smash Diet

Dr. Ian K. Smith created fat Smash Diet. The diet approach is very healthy and sustainable in the long run. While on this diet you can eat as many fruits and vegetables as you like. Experience shows that you can never get fat with a diet rich in fruits, greens, legumes and vegetables. If you body does not get what it needs, then it continually sends signals to the brain, which in term demands more food.

These foods provide necessary nutrition needed for the body and consequently your body does not go in panic mode. Since you have eaten what you need, you are less compelled to overeat. This 90 days program is divided into 4 phases. Any diet consisting of fruits, vegetables and greens will help you lose weight and lower the risks of heart ailment, cancer and many more diseases. Dairy products, beef and mutton are making us fat, so go easy on them. Dr. Ian Smith gives you the information you need to change your life and advises to have support group to keep you on track. Keep a log of your food, exercise, goals and thoughts, thus be accountable to yourself. The Fat Smash Diet is not a quick fix, but a healthy lifestyle, and getting lots of exercise. Smith offers low-calorie diet plan with long lists of permissible foods, and foods to avoid. Dr. Smith claims that with this diet you can lose 10 pounds to 200 pounds. Normally people lose 6 pounds in phase 1 and then few pounds a week in other phases. You are not required to count caloris in this diet. He also gives 50 recipes for selection and here he has mentiones calories these foods will contain. Whether you are hungry or not, you musteat four to five meals daily. Skipping meals is not allowed at any phase.

Phase 1 - Detox Phase: This phase is also called as detox phase and lasts for 9 days. You are restricted to the use of vegetables and fruits in this phase. This will cleanse the body of undesirable elements like junk foods, effects of alcohol and caffeine. This why this phase is often referred as, detoxification phase too. There is no restriction on the consumption of all kinds of fruits and vegetables, except potatoes and avocados. You are allowed limited use of olive oil for dressing. You can also have, 1 cup of oatmeal, 2 cups of brown rice, 2 cups of low fat mil, 2 to 6 ounces of yogurt, 4 egg white and 2 cups of herbal tea. Thank god this phase will be over after 9 days. Drink plenty of water to flush out the body well. During this tough phase your cravings are suppose to be smashed. The first phase is too strict and may be difficult for dieters to get through.

Phase 2 - Foundation Phase: This phase is spread over 3 weeks. You are allowed to eat all what you were eating in phase one and additionally reintroduce lean meats gradually. Eat meat, chicken, turkey, and fish. Additional permissible items per day are 1 whole egg, unsweetened cereal, 1 ounce of cheese, 1 of cup coffee and 2 diet pops.

Phase 3 – Construction Phase: This phase lasts 4 weeks and you are allowed all foods you have been taking in phase 1 and two with the addition of whole wheat, pasta, bread, 2 whole eggs, peanut butter, 2 cups of milk, 1 glass freshly squeezed juice, 4 slices of whole wheat bread, 1 cup of pasta, and one serving of desert.

Phase 4 – Temple Phase: This phase lasts for life. You are allowed all the foods that you have been eating in previous three phases. You can add some white rice, potatoes, some wine or beer, some sweets, and chips etc. Continue with your refined habits of eating good foods for the rest of your life. This food is very effective in losing weight and achieving fitness goals. Dr. Smith expects that at the end of the 90-day period, you should be making better food choices, eating fewer calories, exercising regularly, and losing weight.

According to Dr. Smith, "Diets require a change in behaviors and you must learn how to deal with cravings," …….. "Have a small cookie but if you want more, try frozen grapes, because fruit is healthier and will help you satisfy your craving and control calories." Each phase comes with a list of allowed and forbidden foods. Fat Smash Diet emphasizes fat-burning aerobic exercise, and waiting to incorporate strength training until the last phase. . If you have gone through all the 90 days on this diet, you are living a permanent lifestyle. The changes you have made to your eating, and exercise should keep you trim forever.
In his book Dr. Smith lists foods allowed in phase 1:

-Fruit in any quantity
-Veggies in any quantity except:
-No white potatoes
-No avocados
-Protein sources:
-Chickpeas
-Beans
-Tofu
-Lentils
-Brown rice, two cups of cooked rice per day
-Skim milk, two cups per day
-Water
-Oatmeal, one cup per day
-Herbs and spices
-Low fat yogurt, 6 oz., two times per day
-Egg whites, Four cups per day
-Herbal tea, two cups per day
-Low fat dressing, No more than three tablespoons per salad
-Low fat virgin olive oil, one or two teaspoons if grilling veggies

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