Dr. Ian K. Smith, M.D, created the Fat Smash Diet book. The diet is a 90-day program and consists of four phases.
1. Detox
2. Foundation
3. Construction
4. Temple
This diet is based on the concept of smashing bad eating habits and the misconceptions of dieting to achieve your weight-loss goals. The book contains details of each of these 4 phases of the program and 83 pages of recipes and menu ideas. The book also has four appendices:
- A chart for body mass index, used to set your weight goal.
- The fiber content of common foods for increasing your dietary fiber intake.
- Information about food nutrition labels.
- Charts of calorie expenditure for physical activity programs and common exercises.
Fat Smash Diet Program
The Fat Smash Diet plan is a 90-day program in which you can develop a healthy lifestyle, and healthy eating habits, which helps in losing fat.
Phase 1 - Detox (9 days)
The 1st phase contains a vegetarian diet with mainly fruits, vegetables, vitamins and minerals daily. You will eat 4 or 5 small portions, 3 hours apart, with large amounts of water. Daily 30-minute cardiovascular exercise 5 days a week, or a walk after dinner for up to 25 minutes is required. This phase removes impurities and toxins from the body.
Phase 2 - Foundation (3 weeks)
In this 2nd phase, physical activity is increased by 15% and additional foods are allowed, such as selected cereals, lean meat/seafood and extra dairy. Fried foods are not allowed and the eating from phase 1 is maintained, without skipping any meals. This phase develops good exercise and eating habits.
Phase 3 - Construction (4 weeks)
In this 3rd phase, physical activity is again increased by 25% and more additional foods are allowed, such as bread and pasta, and portion sizes can be increased, maintaining plenty of fruit and vegetables as before. 1 non-fruit dessert is allowed per day.
Phase 4 - The Temple (remainder of the 90 days)
In this 4th phase, physical activity is set at 1 hour for 5 days weekly, and most of the foods that were not allowed previously can be eaten in limited amounts. The focus of this phase is to maintain the "temple" of your body, in which your lifestyle achieves a balance for maintaining your desired body weight. Phase 1 may be repeated if your targeted weight is not achieved by the end of the 90 days.
Recommendation
Many testimonials state that the results desired will be achieved. It is a helpful, manageable and simple diet program.
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