Fat Smash Diet
The Fat Smash Diet is set out in the book of the same name by Ian K. Smith, M.D. The diet follows a 90 day program in 4 phases – detox, foundation, construction, and the temple.
Phase 1
Detox (9 days): This phase rids the body of toxins and impurities, developing a good basis for the other phases.
Diet is essentially vegetarian – mainly fruits and vegetables (raw or steamed/grilled) to absorb natural nutrients, vitamins and minerals in 4 or 5 small daily portions, 3 hours apart, with plenty of water – plus daily exercise (30 minutes cardiovascular exercise 5 days a week, or a walk after dinner for up to 25 minutes).
Phase 2
Foundation (3 weeks): This phase establishes good eating and exercise habits for a healthy ongoing lifestyle.
Additional foods are allowed from a given list (lean meat/seafood, selected cereals and extra dairy), and physical activity is increased by up to 15%. The eating regimen of phase 1 is maintained (strictly no meals to be skipped) including plenty of fruit and vegetables, and fried foods are a ‘no-no’.
Phase 3
Construction (4 weeks): This phase builds the diet plan up from the earlier ‘toning-down’ phases.
Yet more additional foods are allowed from a given list (such as pasta and bread), portion sizes may be increased maintaining plenty of fruit and vegetables as before, with at least 4 daily meals stipulated. 1 non-fruit dessert per day is permitted (1 scoop low fat ice cream or 2-3 cookies or graham crackers) and physical activity is again increased by up to 25%.
Phase 4
The Temple (remainder of the 90 days): This phase is to maintain the ‘temple’ of your body, in which your lifestyle achieves a balance for maintaining your desired body weight. If your goal weight has not been reached by the end of the 90 days, phase 1 may be repeated.
Most foods previously denied may now be included in limited quantities, and physical activity set at 1 hour for each of 5 days weekly.
Review of Fat Smash Diet
The Fat Smash Diet program has a growing following, especially given the exposure through Dr. Smith’s involvement with the VH1 Celebrity Fit Club. Many testimonials are positive about the results achieved, and the relative simplicity of the approach to weigh loss as set out in the Fat Smash Diet.
This is a simple diet program, manageable and by all accounts helpful.
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Note: Fitho does not endorse this diet. To lose weight, tone up, reduce water retention, or improve your health and fitness, try our healthy diet & exercise programs. Contact us at fitness@fitho.in, or 011-2923-6553/54
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