Fat Smash Diet Phase 1 Recipes

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Fat Smash Diet – Phase 1 – Shopping Day Pt.2
Fat Smash Diet – Phase 1 – Shopping Day Pt.2
Fat Smash Diet Review





























Is The Fat Smash Diet Safe

The dieter is suggested to eat a well-balanced diet that has a few health risks.

It is recommended by The National Institute of Health and most experts that weight loss at a moderate pace is healthy but rapid weight loss while following the extreme fat smash diet might be harmful to some people.

Also, the risks coupled with the detoxification diets are not known. Hence, one should remain extra cautious while following the fat smash diet.

Principle Behind The Fat Smash Diet

The fat smash diet emphasizes on the correct selection of food and routine workouts so that the dieter can maintain a healthy weight after they have reached their target.

It aims to change the relationship of the dieter with food and make him/her accustomed to exercises.

The fat smash diet inspires the dieter to abolish bad habits while savoring food without overeating.

The fat smash diet plan is easy to follow, and it includes a diversity of food items such as whole grains , lean meat, fresh poultry, and healthy fats, but it doesnt specify the amount of daily calorie intake.

The dieters are allowed to eat 4 to 5 small meals per day including uncooked, roasted, steamed or barbecued food along with fresh fruits and vegetables, but they are directed to avoid fried foods while following the fat smash diet.

The fat smash diet suggests the dieters consume good carbohydrates while avoiding bad carbohydrates.

It is recommended to eat smaller portions and only eat until just full.

Each meal should be 3-4 hours apart, and the dinner should be taken one and one-half hours before sleeping.

The dieter is suggested to have frequent meals by following a regular eating schedule to avoid hunger cravings.

They should not skip meals and remain hungry all the time for rapid weight loss.

The fat smash diet emphasizes the significance of routine exercises and suggests that one should continue his/her workout regimen.

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What You Will Eat

Fresh produce, whole grains, lean meats, fish and poultry, and healthy fats. The plan starts with a detox period featuring mostly fruits and vegetables — with recipes like Vigorous Vegetable Soup and Green Bean Salad. No fish, meat, bread, cheese, raisins, nuts, coffee, or alcohol. Later phases reintroduce banished foods with recipes for frittatas, vegetable salads, and chicken and fish dishes.

The Fat Smash Diet First Day Of Detox

Fat smash diet phase 1 food list Ian K. Smith

Suburban GrandmainHealth

I already informed you about the Fat Smash Diet, introduced you to the book, posted the food list, and hopefully convinced you to join me, so we can have fun together.

So today is the BIG day, our first day of Detox, and as with anything else in life, first is always the most challenging. It will get easier with each passing day, believe me, because you are building up your confidence, self-control, and most of all, you begin to feel better and eat healthier.

I will not bore you with this every day, but today I will share my daily menu with you, and I am looking forward to hearing about yours.

I printed out my lists of Recommended and DO NOT foods, and posted them on my refrigerator. My food shopping was done on Saturday, and on Sunday I jotted down my basic plan for my daily eating routine and a quick first-day menu.

If your morning starts at 5:15 AM every day, like mine used to Monday through Friday, your eating time might differ from mine, but it is very easily adjustable, as long as you eat 3 times per day, with at least 2 snacks in between meals, and space your meals 3-4 hours from each other, you will be doing great.

6 AM- Breakfast

  • 1 cup of cooked oatmeal with skim milk
  • 1 cup of OJ
  • 1 slice of Low-Fat cheese
  • Multiple Vitamin

12 noon Lunch

  • Tossed salad with 1 Tbs. of light dressing
  • 1 cup of Brown Rice with sauteed onions in 1 tsp of Extra Virgin Olive Oil
  • 1/4 tsp. salt, pepper to taste
  • Yogurt Low fat
  • Herbal Tea, no sugar
  • Water
  • Remove .
  • Recommended Reading: Dr Sarah Hallberg Low Carb Diet

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    notahusker from Kansas on December 22, 2010:

    Day 7 – I went to a family gathering today, and was a little worried, but with a veggie and fruit tray available it was easy to not go off course. New foods today were roman lettuce, cherries, cucumbers, a peach, and milk.

    Day 8 – New foods were Brussels sprouts, mushrooms, and watermelon. Not a lot as the frig. was full of leftovers.

    Day 9 – New foods were chickpeas, corn, lemon, and strawberries.

    In total I made through to number 53 on the list below and my total weight lost was 5 pounds. That’s > 3% of my total, so I feel great about the last nine days of my life.

    notahusker from Kansas on December 19, 2010:

    Day 5 – Full again and found it easy to not grab one of the cookies that my kids were eating. For dinner I had a 15 bean soup , so the new items today were allot of bean types, northern, lima, black-eyed, garbanzo, kidney, cranberry bean, white, pink, small red, yellow slip, navy, white kidney, and black bean.

    Day 6 – Lost another pound today, and added new foods such as cantaloupe, honeydew, peas and pineapple. I haven’t gotten board with what I’m eating because there’s new food choices every day.

    notahusker from Kansas on December 17, 2010:

    Day 3 – I couldn’t even hit 1000 calories today, because I was so full. I ate much of the same but added, asparagus, squash, red bell peppers, cauliflower, brown rice, and snap peas.

    Best of all I’ve lost 3 pounds. That’s 2% of my body weight in 4 days!!

    Does Fat Smash Diet Really Helps In Weight Loss

    The fat smash diet is a weight loss program that lasts for 90 days.

    It is based on a healthy approach that is sustainable for long term.

    It motivates the dieters to give up all the bad habits and promotes healthy changes in diet and lifestyle for weight loss.

    The fat smash diet was designed by Dr. Ian K. Smith, diet guru, and judge for the “Celebrity Fit Club” show that aired on VH1.

    Initially, the diet was developed for celebrities only so that they can get rid of the extra weight on the show.

    Dr. Ian K. Smith published “The Fat Smash Diet: The Last Diet Youll Ever Need in 2006 and The Extreme Fat Smash Diet in April 2007 for rapid weight loss in dieters who follow the fat smash diet without any modifications.

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    What You Can Eat And What You Can’t

    This diet has four phases:

  • Detox: The program starts with a 9-day vegetarian âdetoxâ phase based on meals of mostly produce. Meat, fish, pasta, and alcohol are forbidden.
  • Foundation: This phase loosens up. You can have meats, fish, and some alcohol and healthy grains and fats. You exercise a bit longer, too.
  • Construction: You add more variety to the diet to sharpen your focus on portion control.
  • Temple: You keep adding more foods, and work to get back on track if you had any slip-ups on the plan.
  • The Fat Smash Diet Phase One Foods

    Fat Smash Diet Review

    Suburban GrandmainHealth

    As I mentioned to you in my previous post about the Fat Smash Diet, there are 4 different Phases you go through during this program, and each phase has a list of suggested and excluded foods.

    Some of the excluded foods in one phase are being introduced back into your diet in the next phase, so for ideal success, you need to follow these food suggestions, eat 3-4 smaller meals per day, follow the same eating schedule, and continue to exercise.

    Just think, this phase is only 9 days long.you can do it!!

    It is so worth it.

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    ‘extreme Fat Smash Diet’ Meal Plan

    The “Extreme Fat Smash Diet” by Dr. Ian K. Smith, is the follow-up book to his popular Fat Smash Diet used on VH1’s television show, Celebrity Fit Club. The Extreme Fat Smash promises faster results in a shorter time period. If you have between 10 and 25 pounds to lose, this diet is designed for you. Consult your doctor before starting any type of weight loss program.

    What Else You Should Know

    Cost: Grocery costs are likely to be similar to what they were before you started the plan.

    Support: Many Fat Smash dieters have joined the online support communities linked to Smith. The Facebook and Twitter community âShredder Nationâ is particularly active. Though itâs associated with Smith’s later book, Shred, many members are using The Fat Smash Diet and his other programs.

    Read Also: How To Stay Focused On Diet

    How Does The Fat Smash Diet Help In Weight Loss

    The fat smash diet aims at limiting and restricting the food responsible for increasing the weight. It motivates the dieter to consume healthy food and perform the routine workout.

    Vegetarians and vegans can easily follow this diet by consuming proteins from alternate sources to compensate for meat, eggs and dairy products.

    The fat smash diet helps in healthy weight loss in less time and then helps to maintain a healthy weight after the cycle is over.

    The Second And Third Cycles

    Fat smash diet phase 1 food list Ian K. Smith

    The second week is less restrictive, capitalizing on your weight-loss momentum. You will start to add some fruits and higher-calories foods that were not allowed in the first cycle. Drink plenty of water each day. You may also drink two 6-ounce glasses of wine or two 12-ounce bottles of light beer during the week. Limit caffeine from diet soda, coffee and tea. Exercise continues daily for weeks two and three. The third week adds a variety of other food and drinks, including an additional mixed cocktail. All three cycles have a daily food plan and recipes. After you finish the third cycle, you have the option of moving into maintenance or repeating the cycles to lose more weight.

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    What Are The Benefits Of The Fat Smash Diet

    The fat smash diet is initially strict and restrictive, but later it becomes more flexible and easy-to-follow.

    It is a sustainable approach that promotes the consumption of fruits and vegetables and includes only those food items that are easily available.

    The fat smash diet focuses on portion control thereby maintaining the daily calorie-intake.

    The people who consume unhealthy food can lose up to 10-15 lb within a year through portion control without changing their daily routine.

    Dr. Smith stated that dieters could easily lose up to 6-10lb during phase 1.

    He also claims that the fat smash diet helps the dieter to lead a healthier life as it detoxifies the body, promotes weight loss and encourages the dieters to maintain their weight.

    It is recommended that the dieter should minimize the intake of saturated fat and maximize the consumption of fruits and vegetables.

    Therefore, it reduces the risk of heart diseases, high blood pressure, high cholesterol levels and diabetes.

    What Maryann Jacobsen Ms Rd Says:

    Does It Work?

    There is no research on the success of this specific plan or the long-term results people can expect. The plan includes a very restrictive first phase and semi-restrictive second phase, but overall it is based on healthy eating principles, which make weight loss likely.

    Is It Good for Certain Conditions?

    Except for the first two phases, the plan is in line with major health organization recommendations for weight loss. It promotes eating a diet low in saturated fat and high in fruits and vegetables, making it a sensible choice for people with high cholesterol, diabetes, high blood pressure, or heart disease.

    That being said, you will still need to talk to your doctor for guidance on medication changes and how much exercise is right for you. Changes in diet, exercise, and weight loss affect the amount of diabetes, blood pressure, and other medications you might need.

    You also still need to follow the advice of your doctor or nutritionist about how much salt and carbs you should be eating.

    The Final Word

    The strengths of this diet are its focus on healthy eating and exercise and the fact that it does not exclude food groups.

    The diet might work for you if you want lots of direction about what to eat, though it may not provide enough long-term support, because itâs only a 90-day plan.

    The cons are that it starts off very restrictive, isnât very flexible, and doesn’t have a plan for weight maintenance.

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    Foods To Eat And Avoid

    Fruits and vegetables will make up the bulk of your diet during the Detox phase. There is no limit to how many fruits and vegetables you can eat, so Dr. Smith recommends eating as much as it takes to fill you up. The fruits and vegetables you eat must be eaten raw, steamed or grilled with minimal fat. You’re allowed to brush grilled produce with a tiny amount of extra-virgin olive oil or use low-fat butter sprays on cooked vegetables. You’re also allowed 3 tablespoons of low-fat salad dressing on raw salads. All other foods, including meat, dairy and grains, are off limits during the Detox phase.

    The Extreme Fat Smash Diet Involves Three Cycles:

    Lose weight the healthy way: Week One Of the Fat Smash Diet

    The first cycle is a restrictive phase with a day-to-day menu which needs to be followed exactly without any substitutions.

    The dieter is suggested to perform 45-60 minutes of cardio exercises daily and keep a record of everything that he/she consumes during the day.

    Some fruits such as banana and pineapples are forbidden during this stage.

    The second cycle is less restrictive and aims at healthy weight loss. The dieters are allowed to consume more fruits, bread, peanut butter and other calorie-rich foods that were prohibited in the previous phase.

    The dieters are suggested to drink sufficient quantity of water, but they should limit the consumption of caffeine.

    The third cycle is strict yet flexible including a variety of other foods and drinks. The dieter is suggested to perform exercises daily during both the second and third cycle.

    After finishing the three cycles, the dieter can move to the maintenance stage or repeat the cycle to lose more pounds of weight.

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    Precautions Associated With The Fat Smash Diet

    It can be hard for some dieters to stick to the fat smash diet, mainly during the detoxification phases it is established on the idea of calorie restriction and therefore allows only little extravagance.

    The dieters who prefer to eat at restaurants might find this diet tough to follow.

    The extreme fat smash diet can be too extreme for many dieters, and therefore the dieters should never give up before reaching their target weight.

    The recipes prescribed in Dr. Smiths book are inconsistent as some phase 1 recipes do contain the forbidden food items.

    Hence, one should always consider a nutritionist before starting the fat smash diet.

    The workout routine becomes longer and harder as the dieter moves to the next stage.

    Therefore he/she should start with 30 minutes of cardio exercise and gradually increase the duration.

    Weight training should be included in the last phase of the diet plan.

    What Is The Extreme Fat Smash Diet

    The extreme fat smash diet plan helps the dieters to lose 5.4 kg of weight in 3 weeks if followed precisely without any modifications.

    This diet aims to improve the metabolic rate by portion control and by maximizing the intake of high-fiber foods with a low glycemic index to maintain the blood sugar levels.

    The dieter needs to push themselves beyond their limits and out of their comfort zones to reach their goal.

    The meals and snacks should be consumed on time in every 2-3 hours to avoid hunger pangs.

    The dieter is recommended to take meals more frequently i.e. 4-5 small meals and 2 snacks per day.

    The dieter is also advised to do a 40-minute routine workout for strengthening and conditioning the heart, muscle, and lungs.

    Dr. Ian Smiths book Extreme Fat Smash Diet includes 75 recipes to prepare the meals easily.

    This book also involves meal plans, research journals, a maintenance plan and policies that help the dieter to imitate the maintenance plan.

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    Think Of It As Added Food Choices

    Opening up your allowable food options is a much more positive message to send your brain, it will make this phase seem almost simple. At theend of this article there is list of 100 foods that you may have up to 50 or more that you’ve never tried.

    Use this time to have fun and test foods with new spices and seasonings. McCormick has some great options to just shake on your veggies, that can make a world of difference to your taste buds.

    The Fat Smash Diet In Detail

    Pin on Low carb

    Phase 1 – Detox

    This first phase of the diet lasts nine days and only allows fruit, veg, pulses, low-fat yogurt, semi-skimmed milk, egg whites, brown rice, porridge and water. The main emphasis is on fruit and veg though. You are also encouraged to do 30 minutes of aerobic exercise five times a week.

    Phase 2 – Foundation

    This phase lasts three weeks. In addition to the foods included in the detox phase, this phase also includes lean meat, seafood, a small amount of cheese, extra cereals, olive oil, fat-free dressings and diet drinks. Because you are taking in more calories, you now need to increase each exercise session to 35 minutes.

    Phase 3 – Construction

    This phase lasts four weeks and allows bigger portions of meat and dairy and re-introduces pasta, bread, fruit juice and treats like biscuits and low-fat ice cream. Exercise sessions should now last 45 minutes.

    Phase 4 – Temple

    This phase is the lifelong Fat Smash plan and includes advice on how much and how often you should eat high-fat, high-cal foods like sausages, pizza, croissants and chips. By now you should be aiming for hour-long exercise sessions.

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