Are you ready to "smash" bad eating habits and build good ones? The Fat Smash Diet, created by Ian K. Smith, MD, might be the right choice for you. Dr. Smith served on President Barack Obama’s Council on Fitness, Sports & Nutrition and is the author of other diet books, including Shred and The 4-Day Diet. Despite the name, the plan is rooted in healthy principles, such as eating plenty of fruits and vegetables. It's not an overnight fix, but with a 90-day commitment, it can help change your relationship with food.
Understanding the Fat Smash Diet
The Fat Smash Diet is a 90-day program designed to promote overall health, prevent disease, and help individuals lose weight. The diet aims to incorporate healthier eating patterns and more exercise into an individual's lifestyle. The promotional literature claims that the Fat Smash diet will promote overall health and help to prevent or decrease the severity of medical conditions including heart disease, diabetes, stroke, and osteoarthritis. The diet is divided into four phases, each with its own set of guidelines and goals. The author claims these phases will also "rewire" the body to conduct physiological processes in a healthier manner. The Fat Smash diet disregards calorie and carbohydrate counting as the primary tools of weight loss. Emotional resolve is an important aspect of the Fat Smash diet.
The Four Phases
Detox (Phase 1): This initial phase is a 9-day vegetarian "detox" focused on consuming mostly produce. Meat, fish, pasta, and alcohol are forbidden.
Foundation (Phase 2): This phase loosens restrictions, allowing meats, fish, some alcohol, healthy grains, and fats. Exercise duration also increases.
Construction (Phase 3): This phase adds more variety to the diet, sharpening the focus on portion control.
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Temple (Phase 4): This final phase continues to expand food choices while emphasizing getting back on track after any slip-ups.
Phase 1: The 9-Day Detox
Phase I is aimed at detoxifying the body and therefore has the most food restrictions. This initial phase is the strictest, but it only lasts 9 days. It is a big change from the typical American diet. Readers may eat unlimited amounts of mostly vegetables and fruits. Brown rice, oatmeal, legumes, any type of beans, eggs, low-fat yogurt, and any type of tofu comprise the primary staples of the diet. Herbal tea of any variety and water are the only permitted beverages. Soda, alcohol, desserts, coffee, fried food, and fast foods are forbidden. A recommended eating schedule of four to five daily meals is encouraged and skipping meals is discouraged. At the same time, the reader begins a cardiovascular exercise regimen for 30 minutes, five times a week. Commitment to the new eating plan is crucial to the success of the diet.
Key Components of Phase 1
- Allowed Foods: Focus on fruits, vegetables, brown rice, oatmeal, legumes, beans, eggs, low-fat yogurt, and tofu.
- Beverages: Herbal tea and water are the only permitted drinks.
- Foods to Avoid: Exclude meat, fish, pasta, alcohol, soda, desserts, coffee, fried food, and fast foods.
- Meal Frequency: Aim for four to five meals per day and avoid skipping meals.
- Exercise: Begin a cardiovascular exercise routine for at least 30 minutes, five times a week.
Personal Experiences and Tips for Phase 1
One individual shared their experience nearing the completion of Phase 1, noting that the "detox" phase helped wean them off cravings for wheat products, starches, and chocolates. They found that fruits and vegetables provided a source of "sweetness" and that eating four to five meals a day helped manage hunger pangs. Protein sources in Phase 1 include skim milk, egg whites, yogurt, tofu, beans, and lentils. Since they were not a fan of dairy (with the exception of yogurt), they made yogurt daily and strained it to thicken into a cheeselike consistency.
By focusing on whole fruits and vegetables rather than processed products or juices, the Fat Smash Diet encourages more fiber intake. Oatmeal (not instant) can be eaten savory, seasoned with a little Tony Chachere seasoning rather than with milk and cinnamon. Two recipes tried, the green bean salad (excellent) and the vegetable soup (also excellent, the mushrooms add a surprisingly nice flavor component). Brown rice is part of Phase 1.
Will you get hungry? Yes. But if you can fight the urge to eat before bedtime, you will be less hungry the next day.
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Helpful Hints
- Yogurt Preparation: To make yogurt, bring 1 quart of low-fat milk to 180°F, then cool to 105°F. Add 1 tablespoon of yogurt (Dannon or Mountain High work well) and let it sit in a closed, unheated oven for 24 hours. Strain with cheesecloth and add chopped cucumber and garlic if desired.
- Savory Oatmeal: Season oatmeal with Tony Chachere seasoning for a savory alternative to traditional sweet oatmeal.
- Brown Rice: Using boil-in-bags of Success Rice brown rice is a convenient option.
- Middle Eastern Buffets: Middle Eastern buffet restaurants can be a great resource for finding flavorful and varied options like tabouli, fatoush, Greek salad, and bean dishes. Just watch the oil content and avoid pita bread.
Overcoming Challenges
The initial phase can seem overwhelming, but it is manageable. One person found that by diligently following the recommendations, they successfully eliminated their craving for bread products and white rice. Dr. Smith's recommendation to avoid eating meals too close to bedtime was also beneficial.
Subsequent Phases
Phase II loosens the food restrictions of Phase I and increases the range of healthy foods the individual may consume. Seafood, dairy, cold cereals, coffee, and lean meats are reintroduced in moderate amounts. Natural and artificial sweeteners, healthy fats, condiments, and some sorts of beverages, such as diet soda, are permitted in moderate amounts. However, the caloric intake at the reader's four to five daily meals should be relatively balanced, while the portion sizes may vary considerably; however, each meal offers about the same number of calories. The reader is not supposed to eat within an hour and a half of going to sleep for the night. All 30-minute exercise sessions are increased by five minutes. Weight lifting and other forms of anaerobic exercises are now permitted.
Phase III allows a variety of foods, including lean meats, fruit juice, whole grains, pastas, and occasional (less than weekly) desserts. All foods requiring cooking should be boiled, steamed, baked, or grilled to significantly reduce the use of fats in cooking. Eating foods raw is also permissible. In order to further accelerate weight loss, it is recommended that participants revert to Phase I for one day of every week. All exercise sessions are increased to 45 minutes and readers are encouraged to exercise twice a day several times a week in order to increase metabolism.
Phase IV expands the scope of permitted foods, and pizza and pancakes may be consumed in moderation. All alcoholic beverages are permitted in moderation. All exercise routines are extended to a full hour.
Exercise
Exercise is required and becomes more intense as you progress through each phase. You start with at least 30 minutes of cardio training and gradually add more time. Weight training begins in the last phase. All 30-minute exercise sessions are increased by five minutes. Weight lifting and other forms of anaerobic exercises are now permitted. All exercise sessions are increased to 45 minutes and readers are encouraged to exercise twice a day several times a week in order to increase metabolism. All exercise routines are extended to a full hour.
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Considerations
- Vegetarian/Vegan Adaptations: The diet can be adapted for vegetarians and vegans by substituting alternate proteins for meats, eggs, and dairy products.
- Gluten-Free: While gluten isn't the focus, the diet can be modified to be gluten-free.
- Cost: Grocery costs are likely to remain similar to pre-diet spending.
- Cooking and Shopping: While ready-made foods are an option, preparing meals at home is recommended for better portion control and ingredient awareness. The book includes easy sample recipes for each phase.
Effectiveness and Suitability
While there is no specific research on the Fat Smash Diet's success or long-term results, it is based on healthy eating principles, which can lead to weight loss. The plan is in line with major health organization recommendations for weight loss, particularly after the initial two phases. By promoting a diet low in saturated fat and high in fruits and vegetables, it can be a sensible choice for people with high cholesterol, diabetes, high blood pressure, or heart disease.
However, it's essential to consult with a doctor for guidance on medication changes and appropriate exercise levels, as changes in diet, exercise, and weight loss can affect medication needs. You also still need to follow the advice of your doctor or nutritionist about how much salt and carbs you should be eating.
The diet's strengths lie in its focus on healthy eating and exercise and the inclusion of all food groups. It provides direction on what to eat, although it may lack long-term support beyond the 90-day plan.
Potential drawbacks include the restrictive initial phase, limited flexibility, and lack of a specific weight maintenance plan. Regaining lost weight is common when maintenance is not a focal point.
The gradual increase in exercise to an hour a day may not be suitable for those who dislike exercise or have physical limitations. The diet also involves a fair amount of food preparation, which may be challenging for those who prefer dining out or eating convenience foods.
It is essential to note that the health risks associated with "detox diets" are not fully known.