The fat smash diet is a 90-day, four-phase weightloss
program that is designed to ‘smash’ bad habits
and make permanent lifestyle changes in eating and
physical activity.
According to Smith, the fat smash diet plan is
designed to ‘rewire’ the body and its relationship to
food and physical activity. It is based on lifestyle
changes that will enable people to maintain their weight
once they have achieved their weight-loss goals. The
aim of the plan is to eliminate bad habits, while enjoying
food without overindulging. The fat smash diet is
very flexible and utilizes a wide variety of healthy everyday
foods, with the emphasis on whole grains, fresh
produce, lean meat, fish, poultry, and healthy fats.
Smith’s book includes more than 50 quick and simple
recipes. Although the diet does not involve calorie
counting, quantities are suggested as a guide for keeping
portions small.
The major principles behind the fat smash diet
plan are:
-eating four–five small meals or large snacks daily, no
more than three–four hours apart, with the last meal
at least one and one-half hours before bedtime
-establishing a regular eating schedule to avoid hunger
pangs
-eating small portions—just enough to feel full
-including fresh fruits and vegetables with meals
-eating ‘good’ carbohydrates and avoiding ‘bad’
carbohydrates
-eating foods raw, baked, steamed, or grilled
-a large exercise component, preferably with a partner
-avoidance of stress.
The rules for success on the fat smash diet are:
-not overeating
-always eating fruits and vegetables, regardless of the
diet stage
-not eating fried foods
-not skipping meals
-continuing the exercise regimen
-maintaining emotional and mental focus.
Before beginning the fat smash plan dieters are
instructed to:
-record their pre-diet weight
-determine their body mass index (BMI)
-take photographs of themselves.
The pyramid
The fat smash diet is constructed as a pyramid,
with each of the four phases building on the previous
phases:
-Phase 1 is the nine-day detoxification, ‘detox,’ stage
to rid the body of impurities.
-Phase 2 is the three-week foundation stage.
-Phase 3 is the four-week construction stage.
-Phase 4 is the lifelong temple stage.
The fat smash diet is designed to allow for mistakes.
Dieters who overindulge or eat a prohibited
food can return to phase 1 for about a week and then
pick up the diet at the phase where they left off.
PHASE 1—DETOXIFICATION.
The 9-day natural
detoxification stage is not a fasting diet. Rather it is a
vegetarian diet consisting primarily of fruits and vegetables,
with some dairy and egg whites allowed. There
are no absolute restrictions on how much to eat. The
diet is designed to rid the body of toxins from processed
foods and the environment, including the elimination
of caffeine and alcohol, to make it easier to lose
weight. Phase 1 includes 30 minutes of aerobic exercise
five times per week, with a suggested 20–25-minute
walk after dinner to increase the metabolism.
Foods allowed during phase 1 include:
-all fresh fruits in any quantity
-all vegetables in any quantity, except white or red
potatoes and avocados; vegetables should be raw or
lightly cooked (steamed or grilled)
one cup daily of fresh-squeezed—not canned—fruit
or vegetable juice
-one cup daily of cooked unsweetened oatmeal, grits,
farina, or cream of wheat
-up to four egg whites daily
any dried beans such as lentils or chickpeas
-2 cups daily of cooked brown rice
-tofu
-a maxiumum of two tablespoons per day of tahini
(sesame paste)
-2 cups daily of low-fat or nonfat milk or soy milk
6 oz (170 g) of low-fat yogurt, maximumof 12 oz (340 g)
daily
-a maximum of two pickles per day
-one–two teaspoons of low-fat virgin olive oil for
grilling vegetables
-low-fat dressing, no more than three tablespoons per
salad
-herbs and spices
-hot-air popcorn without butter or margarine
-a maximum of two tablespoons per day of artificial
sweetener
-2 cups daily of unsweetened decaffeinated herbal or
green tea
-unlimited water.
Foods prohibited during phase 1 include:
-meat
-bread
-cheese, including soy cheese
-fried food
-nuts
-fast food
-desserts
-soda
-coffee
-alcohol.
Canned foods should be rinsed thoroughly to
remove excess salt.
Although phase 1 lasts only nine days, dieters can
choose to stay with phase 1 for one to two extra weeks
or longer.
PHASE 2—THE FOUNDATION.
In phase 2 the quantity
of food is increased slightly and exercise is increased
by 10–15% over phase 1, to 35 minutes five times per
week. Weight lifting and other types of anaerobic exercise
are not recommended during phase 2.
Foods added during phase 2 include:
-3–4 oz (85–110 g) daily of lean meat, turkey, chicken,
or fish (no pork)
-an additional one-half cup of unsweetened hot cereal
-one and one-half cups of unsweetened cold cereal
such as shredded wheat
-one whole egg daily
-1 oz (28 g) of cheese
-2 teaspoons of peanut butter
-one-half avocado
-up to four teaspoons of sugar or artificial sweetener
or one tablespoon of honey per day
-up to two teaspoons of salt per day and unlimited
herbs and spices.
PHASE 3—THE CONSTRUCTION.
The four-week
construction phase requires at least four meals per
day. It adds protein and whole grains to the diet, allows
for larger portions, and continues ample amounts of
fruits and vegetables. Exercise levels are increased by
another 25% to 45 minutes daily. Smith recommends
exercising twice per day several days per week to boost
metabolism.
Phase 3 allows:
-up to 5 oz (140 g) of meat daily, although seafood
remains at 3 oz (85 g)
-two whole eggs daily
-four thin slices of wholegrain bread daily
-additional brown rice
-1 cup of whole-wheat pasta
-up to 16 oz (475 ml) of fresh-squeezed fruit juice
-up to 3 cups of skim or soy milk daily
-1.3 oz (37 g) of low-fat or fat-free cheese daily
-fat-free mayonnaise
-one daily dessert—one scoop of low-fat ice cream or
two–three oreo-sized chocolate-chip or oatmealraisin
cookies or graham crackers
-2 cans of diet soda daily
-10 oz (300 ml) of coffee.
Smith recommends that the phase 1 regimen be
followed at least one day a week during phase 3 to
expedite weight loss. If weight-loss goals have not been
reached by the end of phase 3, phases 1–3 can be repeated
as many times as necessary.
PHASE 4—THE TEMPLE.
Any and all foods are
allowed during the maintenance phase 4 including:
-white starches such as potatoes and white rice in
limited amounts
-three glasses of wine or beer per week.
Phase 4 includes one hour of moderate to intense
exercise, including weight training, five times per
week. If weight is regained, the dieter can return to
phase 1 for about a week.
