Smith’s extreme fat smash diet is an alternative to
the fat smash diet for people who want to lose weight
rapidly by raising their metabolism, with a goal of
losing up to 12 lb (5.4 kg) in the first three weeks.
Like the original fat smash, extreme fat smash
utilizes healthy foods and relies on portion control—
eating only to satisfy hunger, with the knowledge that
another meal or snack will be coming soon. It differs from the fat smash in that it requires organizing the
day around meals and exercise:
-The diet is very specific and must be followed exactly.
-Meals and snacks are on a schedule that must be
followed exactly.
-Meals are simple but repetitive.
-The diet includes increased fiber and foods with a lower glycemic index (GI) to stabilize blood sugar
levels.
-It includes a 40-minute workout with a specific exercise
program for conditioning the heart, muscles, and
lungs.
The book Extreme Fat Smash Diet includes:
-75 simple recipes for easily-prepared meals
-tips and strategies for sticking to the diet
-a newly designed maintenance plan
-meal plans and corresponding journal pages.
The extreme fat smash diet consists of three oneweek
cycles:
-The first cycle is a very strict diet with a set menu.
Some fruits, such as bananas and pineapples, are
prohibited.
-The second cycle adds back some fruit, bread, and
peanut butter that were not allowed in the first week.
-The third cycle, although still a strict diet, is more
flexible.
At the end of the three weeks, the dieter has the
option of repeating the three cycles to lose more
weight or of entering the maintenance phase. The
same cycle cannot be followed for two weeks in a row.
There is an extensive snack food list that includes:
-fruit
-popcorn
-chocolate.
Unlike the original fat smash, the cycles are
adjusted for individual body types, dieting profiles,
and weight-loss goals of 5 lb (2.3 kg), 10 lb (4.5 kg),
or 15 lb (7 kg) and up. For example an active person
who has healthy eating habits but still can’t lose weight
should:
-increase the cardiovascular exercise by 10 minutes on
some days
-reduce the carbohydrate option by one-half cup on
some days
-consume fewer calories.
The extreme fat smash diet is for people who want
to lose 10–25 lb (4.5–11 kg) in a healthy manner in a
short period of time and to maintain the weight loss.
