The Fat Smash Diet was designed by Ian K. Smith, the nutritionist for the Reality TV Show, Celebrity Fit Club. It does not require calorie counting, relying instead on portion control, and is a 90 day plan, divided into four phases.
Phase one lasts for nine days and is described as a detox process. During this phase the diet attempts to change both your body's expectations for food, as well as your habits. Your food needs to be eaten raw, steamed, or grilled. Food choices are limited to fruits, vegetables, chickpeas, lentils, and beans, with small amounts of oatmeal, brown rice, egg whites, 3 tablespoons of healthy fats, such as olive oil and low-fat dairy products. You're also expected to drink large quantities of water. In Phase two you add lean meat, seafood, eggs, cheese, whole grain cereals, a few condiments like butter, sugar, and low fat mayonnaise, as well as juices, diet soda, and coffee to your plan. This phase lasts for three weeks.
During Phase three, your portion size is increased slightly, and limited amounts of pasta and bread are added, as well as dessert.
Phase four continues for the rest of the 90 days, but is essentially designed as your eating plan for the rest of your life. Wine, beer, and potatoes are added back in to acceptable foods. Throughout the diet, Dr. Smith's goal is to change your relationship with food.
Fast Facts:
- 4-5 meals a day
- Portions, not calories, govern the diet
- Exercise is required
Quotes:
- Dr. Ian 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."
Disclaimer: The content in this page is not a substitute for professional medical advice. Please consult your doctor for more information on Fat Smash Diet.
