Fat Smash Diet

Why the fat smash diet works, and how th fat smash diet can help you lose weight and keep it off. Created by Ian Smith from celebrity fit club, the fat smash diet has helped many lose weight. Fat smash diet uses four phases that helps you learn to loose weight and keep it off. You spend 90 days developing both a healthy lifestyle and good eat habits. The diet is actually called the fat smash diet because you are smashing and getting rid of your old eating habits.

Phase one: For the first 9 days you can only eat fruits and veggies. This will help to clean your body and detox. In his phase you get habits of eating four to five small meals daily at three hour intervals. The diet also encourages you to walk at least 5 times a week after eating for at least 20-25 minutes. You can eat as much as you like but don’t overeat.

Food You Can Eat in Phase One.

• all fruit
• all vegetables except white potatoes and avocadoes
• tofu
• dried beans (e.g., chickpeas, lentils)
• brown rice
• oatmeal
• limited skim or soy milk
• herbs and spices
• low-fat yogurt (no more than 12 oz. daily)
• up to 4 egg whites daily
• herbal tea
• unlimited water

Phase Two: This phase is called foundation and is about continuing good eating habits. Its a three week phase that introduces new foods and increase physical activity. You still need to eat four to five small meals and a high intake of fruits and vegetables. Never skip meals. For more physical activity you can walk longer, or more frequently.

Foods You Can Eat in Phase 2

• one-half an avocado per day is allowed in this phase, but white potatoes are still forbidden
• 3 to 4 ounces of meat or seafood daily
• 1 whole egg
• 1 ounce of cheese
• 1 1/2 cups of certain cold cereals (e.g., shredded wheat, Total, Chex)
• 1/2 cup of certain hot cereals (e.g., oatmeal, farina)
• up to 4 teaspoons of sugar or artificial sweetener
• up to 2 teaspoons of salt, and unlimited quantities of herbs and spices
• 2 teaspoons of peanut butter
• 2 cans of diet soda
• 10 ounces of coffee
• 8 ounces of fresh-squeezed fruit juice

Phase Three: Construction, Now more food is added and your physical activities should be increased. Phase three should last 4 weeks and is much like phase 2 but portions sizes are a little larger. You can also add foods such as whole wheat and eve ice cream and cookies in small portions. You should eat at leas four times per day. Make sure that you are still getting a lot of fruits and veggies in your diet.

Foods That Can Be Eaten in Phase 3

• Skim milk or soy milk
• 2 oatmeal cookies or 1 scoop of ice cream
• Whole grain
• Whole wheat pasta

Phase Four: The last phase is the temple, which will become a lifestyle. You learn how to increase your portions in this phase to maintain your weight but still go along with your physical activity. You take everything that you have learned and keep it in your life. If you want to lose more weight you can continue a phase longer or repeat it until you reach your goal.