- Lifestyle Change
- Vegetable Focused
- Exercise Importance
Created by Dr. Ian K. Smith, Fat Smash Diet is a book about the nutrition and fitness regimen. The book got extensive acclaim on Celebrity Fit, VH1’s weight loss reality show.
What is it?
This diet plan aspires to change the dieter’s relationship with food along with normal exercise without counting calories. This type of diet is a lifestyle change approach rather than the traditional calorie restricted diets and MyFit definitely applauds them for this. The main idea of this diet plan is that it suggests eating in as many as fruits and vegetables as you like.
What the difference between other diets
Fat Smash diet is different from other diet approaches that focus on reducing the intake of food. According to Dr. Ian K. Smith, this mode of reducing the food intake may often cause the dieter to relapse.
Eat as much as I want?
Based on the research conducted so far by Dr. Smith, it is impossible to become obese by having a diet that is rich in fruits, vegetables, greens and legumes. The above-mentioned type of foods gives the required level of nutrition to your body.
He notes that diets which are rich in meat, milk, cheese and processed foods are low in nutrients and body send signal to the brain to ingest more food to get the required level of nutrients your body feeds. This mode of food intake may often lead to obesity.
What is the plan?
The plan consists of 90 days and has four phases. This is a very sensible approach to eating and dieting and is very popular diet.
The first phase is a nine-day “detox” period that is intended to clean the impurities from your body and get rid of all the bad habits. During this phase, Smith suggests to reduce the consumption of calories. Water is used to clean the internal part of the body and reduce internal toxicity. In this phase, you have to eat 4 to 5 meals a day and you won’t be allowed to skip any of these meals.
During the first phase it is advised to eat raw, grilled or steamed foods. Fat content in the food is limited to 3 tablespoons. One to two teaspoons of olive oil per day is recommended. It also recommends to take as much as fruits and vegetables including chickpeas, lentils, tofu and beans, except white potatoes or avocado. A limited volume of brown rice, soy milk, oatmeal, low-fat yogurt, egg whites and herbal tea can also be used during this phase. All these things should be flowed during the nine days long first phase.
This phase lasts for three weeks and additional foods items are also introduced during this phase. You have to take four to five small meals a day, as in the first phase. White potatoes, lean meats, whole egg, seafood, cheese, a variety of whole-grain cereals, granulated sugar, butter, coffee, fruit juice, diet soda, club soda and lemonade are the food items allowed in limited volume during this phase.
This phase is a 4 weeks program. You can follow the same menu, as in the phase 1 and phase 2. The only change in this phase is the introduction of whole-wheat pasta and bread. The intake of protein will be increased during this phase. This includes: peanut butter, 3 cups of lf milk, 1.3 oz of lf/ff cheese, 2 whole eggs, 2 cups of freshly squeezed juice, whole grains bread 4 slices a day, 1 desert and 1 cup of pasta per day.
Phase 4 The final phase
In this phase you can follow the same food habits in phase 1, 2 and 3. The only change is the introduction of some white starches and a couple of glasses of wine or beer per week. You can take all food items in this phase including alcohol, sweets, chips and everything else you like.
Through his book, Fat Smash Diet, Dr. Ian K. Smith expressed a lifestyle approach that is focused on eating healthy food items and getting lots of exercise. Here Smith provides a low-calorie, high meal frequency diet plan that comprises a wide list of food items that you can ingest without trying to kill yourself. MyFit gives them a solid B+ for focusing on this and less about a quick weight loss solution to shed the quick pounds.