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Fat Smash Diet

No fat
The Fat Smash Diet

By MaryJo Mendez

The Fat Smash Diet introduced by Dr. Ian K. Smith has used to widespread acclaim on VH1ís weight loss reality show, Celebrity Fit Club. The diet aims to change your relationship with food and get you used to normal exercise forever, without the need for calorie counting.

The Fat Smash Diet is quite realistic. It doesn't expect you or demand you to eliminate sweets, alcohol or other things that tempt you.

The Fat Smash Diet plan proceeds in four phases designed to carry you through not only the initial weight loss, but also through a lifetime of good weight maintenance, nutrition, and exercise habits.

The formal fat smash diet is a 90 day program and divided into 4 phases. Each phase consists of 4 to 5 small meals a day, using raw, steamed, baked, or grilled food. The meals should be taken about 3 to 4 hours apart. You should watch your portion size and only eat until just full. The diet is not simply based on eating habits, but also on exercise. It is a very common sense approach to eating and dieting.

Detox Phase

The first phase is meant to clean your body and mind so you can start becoming a person with healthy habits. This phase is 9 days long, and it is a mostly vegetarian plan with the addition of egg whites and dairy. You can eat all the fruits and vegetables you want except white potatoes and avocados.
Regular, 30 minute exercise five days a week should be incorporated during this stage.

Foundation Phase

The second phase is longer, lasting for 3 weeks. More food options are allowed and portion sizes are a bit larger. You can now eat seafood, lean meat, and healthy cereals, as well.
The exercise recommended is increased to 35 minutes, 5 days a week.

Construction Phase

The third phase 3 lasts for 4 weeks and it is easier than the first two. In this phase you eat the same foods as in the first two phases, except you will re-introduce whole wheat, pasta, and bread. You can eat one 1 dessert daily: 1 scoop low fat ice cream or 2-3 cookies or graham crackers.
The length of exercise should be now up to 42 to 44 minutes.

Temple Phase

Phase 4 is in fact the lifetime plan. Or you can return to cycle one and repeat the rotation to lose even more weight. The exercise and eating habits learned in phases 1 through 3 will lead one through this phase.
You can now eat most foods and drinks just as you had previously enjoyed, including alcohol.

The Extreme Fat Smash book by Dr. Ian Smith includes 75 simple recipes that require minimal ingredients. You don't have to cook complicated meals or buy things youíll only use once. The meals are realistic for people with busy lifestyles.

The Extreme Fat Smash Diet is also filled with daily meal plans and coordinating journal pages to track your progress. Dr. Ian Smith has many tips about weight loss and making healthier choices.

Extreme fat smash is not a fad diet. The science behind the program is not only credible, but also well tested.