The principle behind the name is that you achieve your weight-loss goals by smashing bad habits and misconceptions about diet. The diet follows a 90 day program in 4 phases – detox, foundation, construction, and the temple.
The Fat Smash Diet is also used by popular TV show Celebrity Fit Club.
The Fat Smash Diet lays out your plan over 90 days for developing healthy eating habits and a healthy lifestyle, to promote fat loss and maintain a healthy weight.
Phase 1 of the plan is a nine-day "detox" period designed to cleanse the impurities from your system and rid you of all your bad habits, so you can begin to prepare your "temple." Calories are significantly reduced and water is used to flush the body. You are told to eat four to five meals, whether you're hungry or not. Skipping meals is not allowed at any phase.
In the first phase of the Fat Smash Diet, food choices should be eaten raw, grilled or steamed. Fats are limited to a maximum of 3 tablespoons, with 1 to 2 teaspoons olive oil per day. Allowed foods include unlimited fruits and vegetables (except white potatoes or avocado), chickpeas, lentils, tofu, and beans. It also permits limited amounts of brown rice; low-fat, skim, or soy milk; oatmeal; low-fat yogurt; egg whites; and herbal tea. This is the total menu for nine days.
Phase 2: Foundation is a three-week period introducing additional foods, maintaining the schedule of four to five small meals throughout the day, and enjoying them simply prepared as defined in phase one. Foods allowed in limited quantities in this phase include avocado, lean meats, seafood, whole egg, cheese, a variety of whole-grain cereals, granulated sugar, butter, fat-free mayo, coffee (10 ounces a day), fruit juice, diet soda, lemonade, and club soda.
Phase 3: Construction is a four-week period embodying the principles of the first two phases, with the ability to add more foods into the plan. Portions are a little larger but still limited. Pasta and bread are introduced for the first time, along with one dessert per day, chosen from a short list of acceptable sweets.
Phase 4: The Temple is the final stage and one that the author promises will last a lifetime. In the phase wine, beer, pizza, and potatoes are now included, accompanying the guiding principles of exercise, portion control, not skipping meals, and eating four to five times daily.
What the Experts Say
"A simple, easy-to-read book loaded with tidbits and nuggets of useful information, recipes, and workout ideas," says Tara Gidus, spokesperson for the American Dietetic Association.
Although the Fat Smash Diet is a sound diet book in the advanced phases, Gidus dislikes the use of the first phase description. "Detox is a strong word, suggesting a serious addiction, and the word turns me off and may affect dieters the same way." She thinks the first phase is too strict and may be difficult for dieters to get through.
Additionally, Gidus believes starting a new diet is challenging enough without creating a list of "forbidden" foods. The plan would be easier to follow if restricted items such as coffee, wine, sweets, and favorite foods were added in earlier phases, says Gidus. For example, 10 ounces of coffee per day could be the Achilles heel for many dieters. "This could be a tremendous challenge for lots of people, and there is no reason to limit zero calorie beverages if you drink them in moderation," she says.
Gidus does believe that phases two through four "are nutritionally sound, encouraging lots of healthy foods, and plenty of exercise, which is a winning formula for weight loss."
The Fat Smash Diet's initial focus on detox may sound gimmicky but, for some people, wiping the slate clean may be a good way to approach a new diet plan and start over with a healthier lifestyle. If you can make it through the plan's 90 days to the last phase, you are no longer on a diet but living a permanent lifestyle. The changes to the way you eat and exercise should keep you trim forever.
According to Smith, the Fat Smash Diet is suitable for many types of people because it is widely adapted to any lifestyle. Gidus thinks the plan is best suited for anyone who does little to no exercise and is a junk-food junkie.
"Anyone who is already following a healthy diet and getting regular exercise may not get results from this diet," Gidus says.
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