What Do You Eat on the Fat Smash Diet

If you're wondering, "What do you eat on the Fat Smash Diet," you're not alone. People are clambering to find out if this is the diet for them. We are faced with new diets and weight loss crazes everyday and when focusing on choosing a diet, it is essential to understand fully what is required in order to make that particular diet work and whether or not it is right for you.

The extreme version

What’s it All About?

Written by Dr Ian Smith the ‘Fat Smash Diet’ has become a bestseller, despite being a relative newcomer to the diet world. The diet is based on strictly adhering to a 90 day plan which is designed around changing existing bad dietary habits with an aim of losing weight and actually keeping it off.

In essence the diet begins with a choice of very few foods and over the course of four phases the plan enables slow introduction of food which forms the foundation of a long-term eating regime.

What Everybody’s Asking: What Do You Eat in the Fat Smash Diet?

This diet is split into four clearly defined phases which aim to enable individuals to loose weight in a controlled manner. It promotes following the guidelines with:

• maximum control
• determination
• discipline

Phase One: Detox

Lasting just nine days of the program, this phase specifies a list foods to which you are restricted. It goes a little further though. These foods are also to being eaten during the nominated time. This list includes:

• Fruit
• Vegetables
• Pulses
• Egg whites
• Brown rice
• Porridge
• Semi-skimmed milk
• Low-fat yogurt
• Water

Although there appears to be a variety of foods within the allowable zone, the main emphasis in the initial nine days is a bold intake of fruits and vegetables. As with any diet, results could not be possible without the addition of a structured amount of physical exercise and to complement the fat smash diet, it is recommended that individuals aim to achieve no less than 30 minutes of aerobic exercise fives times per week. When stipulating aerobic exercise this means that the activity needs to make the individual moderately out of breath for a sustained period of time. Power walking, swimming, jogging and cycling are all sure fire ways of meeting this requirement in a way that is fun and enjoyable.

Phase Two: Foundation

The Foundation Phase lasts for three weeks and introduces foods which were not allowed in the detox phase. Foods added to this phase include:

• Lean meat – including chicken and turkey with the skin removed and lean beef.
• Seafood – the list is endless and there are no restrictions on seafood.
• Cheese – only in very small portions.
• Olive oil – used sparingly for cooking and use in low fat dressings.
• Fat-free dressings – ensuring that they remain relatively ‘no frills’ avoiding added ingredients that may be forbidden.
• Cereals – which fortunately allow a wide scope for choice.
• Diet drinks – using these as a treat rather than a staple component to the diet.

In the foundation phase the emphasis is on increasing the duration of exercise to 35 minutes per session, this enables the ability to burn off the additional calories this phase encompasses.

Phase Three: Construction

The longest of the phases, the construction phase lasts for four weeks. At this point you'll no longer be asking, "What do you eat on the fat smash diet?" because you'll have a working understanding and familiarity and be relieved to know that this diet really highlights a relatively ‘normal’ and realistic approach. Along with allowing an increase in portions of meat and dairy products, the following foods are given the ‘green light’ in this phase:

• Pasta
• Bread
• Fruit juices
• Biscuits and other sweet treats – very much in moderation
• Ice-cream – which must be low-fat

This diet enables the use of pretty much all the basic foods an individual would eat, as well as allowing some treats, and leaves room to make the diet more interesting. This phase is the last in which new food groups are introduced.

Phase Four: Temple

This is where the hard work begins. The temple phase is about maintenance of what has already been learned and keeping this consistent and manageable for the foreseeable future. Diet plans such as these really do ultimately enforce what we already know to be healthy eating, and in practice are not meant to be radical or unrealistic. The term ‘temple’ actually relates to all the hard work that has taken place over the course of the plan in following the rules, making sacrifices to the diet and views this as an act of respect and honor. At this point in the plan all foods are allowed back in the diet, however, individual success all depends on how much this privilege is restricted or abused.

Keeping it Real

As with any diet it is essential to fully understand what is expected prior to going at it like a bull in a china shop. When a new diet fad is launched, people throw themselves at it thinking this is ‘the one’. Everybody lives a different lifestyle and diets vary because of this. What may be right for one person may not be for another. Answering the question “what do you eat on the fat smash plan” is one thing but making sure the exercise requirements are followed is an additional pressure that not everyone will be able to sustain or incorporate in everyday life.

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