Developed by celebrity physician Ian K. Smith, MD, the Fat Smash Diet plan is less of a quick fix and more of a lifestyle change about how you approach food and exercise. This 90 day plan promises a weight loss of six to eight pounds the first week and then loss of a few pounds every week thereafter.
The Fat Smash Diet Plan
The Fat Smash Diet is one of those diets designed to be easy to follow. Adding to the ease of the program is the fact that you don't have to keep track of your calorie consumption.
The first portion of the plan, or Phase 1, covers a nine day period that is designed to detox your body. You are required to drink a lot of water to wash out toxins and to eat four to five small meals a day, even if you are not hungry. While you won't be counting calories yourself, the number of calories that you eat will be much smaller that what you commonly eat.
During Phase 1, you can eat all the fruits and vegetables, including beans and legumes, that you want, with the exception of potatoes and avocado. In addition, tofu is allowed, as is some oatmeal, egg whites, low fat yogurt and brown rice. You can also have a little soy milk or milk that is low-fat or non-fat. Fats are limited to three tablespoons a day with one or two teaspoons of olive oil allowed. All foods eaten can be steamed, grilled or eaten raw.
During Phase 2, you will start to eat more foods in limited quantities, such as whole grain cereals, butter, eggs, lean meats with the exception of pork, cheese and seafood. If you are a coffee drinker, you can drink up to ten ounces a day. In addition, you can choose from diet drinks, fruit juice, lemonade and soda water to quench your thirst and your body. You will continue to eat four to five tiny meals a day. Phase 2 lasts three weeks.
Phase 3, which lasts four weeks, adds a few more foods to your diet, such as whole wheat pasta and bread. You will also be able to eat one dessert from a preapproved list a day. In addition, you will be eating a little more food than you were eating during Phase 1 and Phase 2.
Phase 4 is the final stage and is designed to be followed for the rest of your life. By now, you will be exercising and eating controlled portions of acceptable meals four or five times a day. You will also be able to enjoy an occasional glass of wine or beer!
The pros and cons of the Fat Smash Diet
The Fat Smash Diet plan has several advantages. First, you will be eating from all food groups throughout the plan. This makes this diet a healthier choice than other lose weight quick diet plans. In addition, most people won't be hungry and you won't have to worry about counting calories. And, the foods emphasized and the exercise plan will keep your body and heart healthier.
On the negative side, this diet plan can be hard to follow, particularly during Phase 1, because of the focus on fruits and vegetables, particularly for those who are meat eaters. Since you are required to eat four to five meals a day, you may have to plan your meal times more specifically than when on other diet plans. Some may also feel that the restrictions on coffee and diet drinks are excessive, considering that these drinks do not have any calories.
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