Fat Smash Diet Plan


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The Fat Smash Life Long Plan

Ian K. Smith’s “Fat Smash” diet is not so much a diet as it is a method of reconditioning our bodies to a more healthy pattern of eating. It begins with a 90 day plan, divided into four phases. The first phase–lasting only 9 days–is the most restrictive, but even during this phase a person can eat all the fruits and vegetable he wants except for avocados and white potatoes. In the final phases of the plan, an individual can eat literally anything desired. However, the controlled introduction of the less nutritious foods is designed to retrain both our thinking and our physiological urges.

Smith is in the dietary camp with some of today’s leading dieticians who tell us that our age old food pyramid with its emphasis on grains, meat and dairy is virtually upside down. The majority of nutrients–meaning vitamins, amino acids, and things with unpronounceable names that are all categorized as “phyto-nutrients” come primarily from plants based foods, that is, fruits and vegetables. In fact, numerous scientists and naturopathic doctors insist that the nutritional elements available in vegetables and fruits are so powerful that they can prevent cancer, cure diabetes, lower cholesterol and maintain overall health. For example, just this week, some well known media sources announced that cranberries have been shown to kill prostate cancer cells.

The Fat Smash diet capitalizes on the almost innumerable beneficial characteristics of fruit and vegetables. In addition to their nutrient properties, these foods do not contribute to the production of additional fat cells. Yet, amazingly, a diet that puts vegetables and fruits first is one that also creates a feeling of satisfaction, eliminating the urge to nibble on the things that made us fat in the first place.

The Fat Smash diet does allow for additional foods even in phase 1. A person can eat brown rice, oat meal, fat free yogurt, herbal tea, egg whites, beans, low fat milk, and a small amount of olive oil as dressing or in cooking.

Most importantly, Smith insists that the diet should not feel like a diet. There is no counting calories and very little measuring. Small, frequent meals (4 to 5 meals a day) are encouraged rather than a large evening dinner. Above all, meals are not to be skipped. The frequent, healthy meals keep the metabolism pumping and create the feeling of satisfaction.

In addition to getting the diet off to a good start, the foods included in phase one are intended to detoxify the body. In phases 2 and 3, foods that were off limits for the first 9 days are gradually added back in controlled quantities, maintaining the 4 to 5 meals per day habit. In phase 4, nothing is off limits, not even candy or your favorite dessert. According to Smith, if your diet is primarily composed of the foods that keep you healthy, you won’t gain all your weight back by an occasional indulgence. Furthermore, if you do gain a few pounds you don’t want, you can repeat phase one as needed.

Diets are notoriously unsuccessful. The very word implies restriction and denial. Smith’s intent is not to promote another fad or a new diet variation that will be equally difficult for people to stick with, but to educate people into the practice of healthy life style eating. Because it is healthy and also satisfying without requiring an increase in the grocery budget, people find that it is easy to continue indefinitely.

One should always consult a physician when considering any new diet. All material provided on this web site is for informational or educational purposes only.