What Do You Eat on the Fat Smash Diet?

The Fat Smash Diet is the brainchild of Dr. Ian K. Smith, the host of the popular cable television program, "Celebrity Fit Club." Smith instituted the plan to help celebrities lose weight but has also made it available to the general public in a book. The plan emphasizes healthy choices and sensible portions, providing lists of foods to enjoy and others to avoid.

Basics

The Fat Smash Diet lasts 90 days and is divided into four phases. In his book, Smith stresses the need for dieters to change their relationship with food but says that counting calories is not necessary. He writes that dieting "should not be painful, complicated or unrealistic" and that making wise choices and increasing exercise can be simple with some guidance. The plan consists of four or five meals per day with lots of water (between six and eight 8-ounce glasses per day), and skipping meals is not allowed.

Phase 1

Phase 1 of The Fat Smash Diet lasts nine days and is known as the Detox plan, which is intended to rid your body of toxins and prepare it for the upcoming stages. All foods consumed during the first phase must be raw, grilled or steamed, with only three tablespoons of fat allowed per day. But your menu is limited during this phase, consisting of unlimited fruits and vegetables, tofu and brown rice, a few egg whites, low-fat or skim milk, oatmeal and yogurt.

Phase 2

The second phase of the Fat Smash plan is called the Foundation phase. It lasts three weeks and follows many of the same guidelines as the first phase, particularly with regards to how food is eaten and prepared. In addition to all the foods allowed in the first phase, limited amounts of lean meats, seafood, whole eggs and cheese are permitted. Beverages such as coffee and diet soda are also allowed, but not in place of water.

Phase 3

The third phase of Fat Smash is known as the Construction phase, in which dieters implement more foods around which their lifelong menu will be built. This phase lasts four weeks and permits consumption of breads and pasta for the first time, as well as one dessert per day from a list provided by Smith.

Phase 4

The final step in Smith's plan is called the Temple phase and is expected to last a lifetime. It combines the first three phases and permits the addition of potatoes and limited amounts of alcohol and pizza. Like the first three phases, this stage stresses the need to eat four or five meals a day and drink plenty of water.

Conclusion

Along with making healthy food choices, The Fat Smash Diet should be accompanied with regular exercise. If followed properly, it has been proven to assist in rapid weight loss and keep followers from feeling deprived or hungry.