Dr. Ian K. Smith, coming from VH1′s Celebrity Fit Club, created the 90 day program called the Fat Smash Diet. It is about doing away bad habits and developing healthy lifestyle. It stresses aerobic exercises and lots of green vegetables and fruits, which are sure shot formula for weight loss.
How Fat Smash diet Works
Fat Smash Diet Program focuses on smashing the cravings and hunger pangs. It advocates regular exercise, low calorie food and healthy eating habits. Fat Smash Diet plan works according to its 4 phases, which are: Phase 1: This phase is a 9 day plan, wherein the detoxification of the body takes place. During this phase, the person would be eating food items that would help in the removal of impurities and toxins from the body.
In this phase, you would be asked to eat 4-5 meals a day irrespective of the fact, whether you are hungry or not. Moreover, you would not be allowed to skip meals. Food that you would consume should be steamed, grilled or raw. You can also eat 1-2 spoons of olive oil, chickpeas, lentils, tofu, fruits and beans. It also permits tea, coffee, oatmeal, low fat yoghurt and egg whites, however, in small quantities. But you should entirely avoid potatoes and avocados. Phase 2: It is known as foundation phase. It is a 3-week phase, wherein other food items are introduced in the diet. You would have to stick to a plan of 4-5 meals a day. During this phase, you would be allowed to eat avocado, whole egg, lean meats, fruit juice, seafood, cheese, whole-grain cereals, butter, granulated sugar, fat-free mayo, coffee (10 ounces a day), diet soda, club soda and lemonade. Phase 3: It is known as construction phase. It is a 4-week stage. During this phase, the quantity of food is little bit increased. Bread and pasta are included in the diet. However, the plan of meals and other food items remain the same as in phase 1 and 2. Phase 4: It is known as the ‘temple’ phase. During this phase, you are sure to develop healthy eating habits, regular exercising and sensibly selecting food. These would help you to maintain weight, stay healthy, energetic and away from diseases. During this phase, potatoes, pizza and beer are included in the diet.
Foods you can eat in fat smash diet
- All fruit
- All vegetables except white potatoes and avocadoes
- Tofu
- Dried beans (e.g., chickpeas, lentils)
- Brown rice
- Oatmeal
- Limited skim or soy milk
- Herbs and spices
- Low-fat yogurt (no more than 12 oz. daily)
- Up to 4 egg whites daily
- Herbal tea
- Unlimited water
- 3 to 4 ounces of meat or seafood everyday.
- 1 whole egg.
- 1 ounce of cheese
- 1 1/2 cups of cold cereals. These include, shredded wheat, Total, Chex.
- 1/2 cup of certain hot cereals such as, oatmeal, farina).
- Up to 4 teaspoons of sugar or artificial sweetener.
- Up to 2 teaspoons of salt and unlimited quantities of herbs and spices.
- 2 teaspoons of peanut butter
- 2 cans of diet soda
- 10 ounces of coffee
- 8 ounces of fresh-squeezed fruit juice
- 1 cup of whole wheat pasta
- 4 thin slices of whole grain bread
- 3 chocolate chip cookies
- 2 oatmeal raisin cookies
- 1 scoop low-fat ice cream, etc.
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