How to Follow Dr

fat smash diet

How to Follow Dr. Ian’s Phase 1 of the Fat Smash Diet

About the Author:

Michelle Kerns

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.

Dr. Ian Smith’s Fat Smash diet leads followers through a four-phase weight-loss program. According to Smith, the plan helps dieters develop habits that contribute to a healthy, sustainable lifestyle. The first phase — called the “Detox” phase — lasts nine days and strictly limits the types of foods you can eat, as well as the portion sizes of some foods. American Dietetic Association spokeswoman Tara Gidus told “Health” magazine that she praises the Fat Smash diet for encouraging dieters to consume more produce and whole grains but worries many people won’t be able to complete the diet’s restrictive Phase 1.

Eliminate meat, poultry, seafood, cheese, nuts, all types of fried or fast foods, products that contain refined sugar and bread from your meals during the nine days of Phase 1. Avoid alcohol, regular soda and caffeine, including coffee and black tea.

Plan on having four to five meals each day. Arrange your schedule so that you eat a meal every three to four hours.

Eat any amount and any type of fruits or vegetables at your meals as you want, with the exception of avocados and red or white potatoes. Consume the produce raw, lightly steamed or lightly grilled with up to 2 teaspoons of extra virgin olive oil per day.

Obtain your daily protein from your choice of low- or nonfat yogurt, milk and soy milk; cooked beans and legumes; up to four egg whites; tofu; or up to 2 tablespoons of sesame seed paste. Combine high-protein foods with 2 cups of cooked brown rice and 1 cup of cooked grits, farina, cream of wheat or oatmeal on each day of the detox phase.

Drink water and 2 cups of herbal or green tea every day. Have 1 cup of freshly prepared vegetable or fruit juice daily.

Limit your condiments to herbs and spices, no more than two pickles a day and up to 3 tablespoons of low-fat dressing daily. Use 2 tablespoons a day of artificial sweetener, if desired.

Snack on air-popped popcorn, if you wish. Avoid using margarine or butter on the popcorn.

Engage in 30 minutes of aerobic exercise for at least five of the nine detox phase days. Take a 20- to 25-minute walk after eating your evening meal.

Things You’ll Need

Fruits, except avocados

Vegetables, except white and red potatoes

Extra virgin olive oil

Vegetarian protein, such as low- or nonfat yogurt, beans and tofu

Grains, such as oatmeal or farina

Herbal or green tea

Low-fat dressing, optional

Artificial sweetener, optional

Whole-kernel popcorn, optional

More specific information about the Fat Smash diet can be found in Smith’s book, “The Fat Smash Diet: The Last Diet You’ll Ever Need.”

If you choose to follow the Fat Smash diet, consider joining a local or online group to help provide you with support and information during your weight-loss journey.

Talk to your doctor before beginning any weight-management program, particularly if you suffer from a chronic medical condition or are a woman who is pregnant or nursing.

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