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THE FAT SMASH DIET?
1. You have some not good eating habits.
You want to remove or “smash” them. This
diet will do it for you.
The name may sound radical, but the plan is based on healthy
principles. For instance, you eat a lot of fruits and vegetables.
It’s not an overnight fix. Give it 90 days, and you’ll change your
relationship with food.
The plan comes from Ian K. Smith, MD, who serves on the
President’s Council on Fitness, Sports & Nutrition and is the author
of other diet books including Shred and The4-Day Diet.
What You Can Eat and What You Can’t
This diet has four phases:
1. Detox: The program starts with a 9-day vegetarian “detox”
phase based on meals of mostly produce. Meat, fish, pasta, and
alcohol are forbidden.
2. Foundation: This phase loosens up. You can have meats, fish,
and some alcohol and healthy grains and fats. You exercise a bit
longer, too.
3. Construction: You add more variety to the diet to sharpen
your focus on portion control.
4. Temple: You keep adding more foods, and work to get back
on track if you had any slip-ups on the plan earlier.
Level of Effort: Medium
The plan starts out strict, but it becomes pretty easy to follow later
on, and it leaves you with good habits that last.
Limitations: You have the most limitations during the diet’s first
phase. It only lasts 9 days, but it’s a big change from the typical
American diet.
Cooking and shopping: You can buy many foods ready-made.
But preparing at home is recommended so that you control
DIET, WEIGH LOSS
THE FAT SMASH DIET
MAY 22, 2014 | JOANNASLIWINSKA| 1 COMMENT
How to hack your life PRIM ARY M EN U
2. portion sizes and know exactly what’s in it. The book includes easy
sample recipes for each phase.
Packaged foods or meals: No.
In-person meetings: No.
Exercise: Exercise is required, and you’ll work out longer and
harder in each phase. You start with at least 30 minutes of cardio
training, and gradually add more time. You start weight training in
the last phase of the plan.
Does It Allow for Dietary Restrictions or
Preferences?
Vegetarians and vegans: Yes. You just need alternate proteins
to substitute for the meats, eggs, and dairy products.
Gluten-free diet: Gluten isn’t the focus of this diet, but if you
want to go gluten-free, you can make that work.
What Else You Should Know
Cost: Prices will vary in different regions of the country, but
grocery costs would not be more than $30-$40 per week for all
foods.
Support: Many Fat Smash dieters have joined the online support
communities linked to Smith. The Facebook and Twitter
community “Shredder Nation” is particularly active. Though it’s
associated with Smith’s later book, Shred, many members are
using The Fat Smash Diet and his other programs.
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RECENT POSTS
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