Fat Smash Diet Plan

The Fat Smash Diet and The Celebrity Fit Club

Low calorie nutritious foods that are filling, satisfying and delicious are the basis of the Fat Smash Diet. This 90-day diet plan, by Dr. Ian K. Smith, is the diet plan used on the reality television show Celebrity Fit Club on VH1. On the show, celebrities follow the diet plan and engage in a weight loss competition for money and prizes.

The Fat Smash Diet Plan Overview

The Fat Smash Diet is separated into four phases.

1. Detox phase that lasts nine days
2. Foundation phase is a three week period
3. Construction phase lasts four weeks
4. Temple phase is the final thirty-two days but is said to last a lifetime

Phase 1 - Detox

During the first phase of the diet plan impurities are flushed from your body. You are encouraged to drink a lot of water and eat four to five meals each day regardless of whether or not you are hungry. Throughout the 90-day plan you are not allowed to skip any meals. The foods that are allowed during this phase should be steamed, grilled or eaten raw. Three tablespoons of fats per day are allowed with olive oil accounting for one to two teaspoons of the total. The following foods can be eaten in unlimited amounts.

• All vegetables and fruits except avocados and white potatoes
• Tofu
• Chickpeas
• Beans
• Lentils

Foods that are allowed in limited amounts include:

• Oatmeal
• Egg whites
• Brown rice
• Soy milk
• Low-fat milk
• Skim milk
• Low-fat yogurt
• Herbal tea

Phase 2 - Foundation

During this phase additional foods are introduced to the foods allowed in phase 1. Food preparation and the amount of meals per day remains the same. The following foods are allowed in limited quantities.

• Lean meats
• Seafood
• Avocado
• Cheese
• Whole egg
• Whole grain cereals
• Butter
• Fat-free mayonnaise
• Granulated sugar
• Fruit juice
• Lemonade
• Diet soda
• Club soda
• 10 ounces of coffee per day

Phase 3 - Construction

During this phase more foods are added to the diet plan. The portions are slightly larger than during phase 1 and 2 but they are still limited. The foods added include:

• Bread
• Pasta
• One dessert each day chosen from a specific list

Phase 4 - The Temple

During the final phase of the Fat Smash Diet plan, the importance of eating four to five times a day, not skipping meals, portion control and following a regular exercise program is stressed as lifestyle changes that must be maintained permanently. The foods that are added during this phase include:

• Potatoes
• Pizza
• Beer
• Wine

The Fat Smash Diet Book

In his book the Fat Smash Diet: The Last Diet You’ll Ever Need, Dr. Smith thoroughly explains how to follow his diet plan in a way that is easy to understand. He explains how to gain and maintain a balance in your food choices by changing your behaviors and thoughts about food. When you follow this diet plan there is no calorie counting. Dr. Smith gives you a solid understanding of why calorie counting is not important as long as you follow the core principals in the book. Other topics covered by Dr. Smith include:

• How to deal with food cravings
• How to make good food choices
• Over fifty delicious recipes that are easy to cook
• Many dieting tips and tricks

Conclusion

The popularity of the television reality series, combined with Dr. Ian Smith’s books The Fat Smash Diet: The Last Diet You’ll Ever Need and the Extreme Fat Smash Diet have led many dieters to a successful transition to a healthier lifestyle. Once the 90-day plan has been completed, making healthy food choices and exercising on a regular basis should have become a way of life.