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 Fat Smash Diet?

Fat Smash diet is a widely acclaimed diet approach that can provide very healthy and sustainable results. This diet plan aspires to change the dieter's relationship with food along with normal exercise without counting the calorie. The main feature of this diet plan is that it suggests taking in as many as fruits and vegetables as you like. 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 failure of that diet plan. This diet plan helps people who are trying to reduce their body weight.

An Outlook on Obesity/ Fat

Based on the research conducted so far, 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. Diet which is rich in meat, milk, cheese and processed foods are low in nutrition level and body send signal to the brain to take more food to get the required level of nutrition. This mode of food intake may often lead to obesity.

Fat smash is specifically designed to help people to make required changes in the lifestyle to lead a healthier, happier and longer life. This diet plan helps you to get rid of your extra weight that may often leads to medical complications such as high blood pressure, diabetes and heart disease.

Actual Fat Smash Diet Plan

The Fat Smash Diet is a 90 days program that has four phases. This is a very sensible approach to eating and dieting and is very popular diet. The Fat Smash Diet plan helps the readers to reduce the weight not for a short period of time, but for a lifetime. It also helps you to maintain weight nutrition and exercise habits.

Phase 1 Fat Smash 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 intake of calories. Pure water is used to clean the internal part of the body. In this phase, you have to eat 4 to 5 meals a day. You won’t be allowed to skip any of these meals.

During the first phase of Fat Smash Diet, 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. Fat Smash Diet 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.

Phase 2 Fat Smash Diet:
          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, fat-free mayo, butter, coffee, fruit juice, diet soda, club soda and lemonade are the food items allowed in limited volume during this phase.

Phase 3 Fat Smash Diet:
          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. The diet plan include mayo & 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 Fat Smash Diet:
            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.

Conclusion of the Fat Smash Diet

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 diet plan that comprises a wide list of food items that you can take in and you have to avoid.