The Fat Smash Diet is a 90-day, four-phase program designed by Dr. Ian Smith. During the initial phase, cravings are suppose to be “smashed” by the nourishing power of fruits and vegetables.
Phase One: Detox
A nine-day detox period is designed to cleanse the body of impurities and end bad habits. You will eat four or five meals a day, significantly reduce calories and drink lots of water to flush out the body. You are permitted to eat unlimited fruits and vegetables (except white potatoes and avocados), tofu and beans, as well as limited amounts of oatmeal, low-fat yogurt, egg whites, brown rice, low-fat, skim or soy milk, and herbal tea.
Phase Two: Foundation
This three-week period introduces more food choices, including avocados, lean meats, seafood, whole eggs, cheese, a variety of whole-grain cereals, coffee, fruit juice, diet and club sodas, lemonade, granulated sugar, butter and fat-free mayonnaise.
Phase Three: Construction
Construction is a four-week period encompassing the principles of the first two phases, adding more foods in larger, though still limited, portions. Pasta and bread are introduced, along with one dessert per day chosen from a list of acceptable treats.
Phase Four: The Temple
The Temple is the final stage and one that Smith says should last a lifetime. Wine, beer, pizza and potatoes are permitted along with the guiding principles of exercise, portion control, not skipping meals and eating four to five times daily.
Changing Your Relationship
At the end of the 90-day period, Smith claims that a person should be making better food choices, eating fewer calories, exercising regularly and losing weight. The Fat Smash Diet is purported to change an individual’s relationship with food and regular physical activity for the rest of your life. Over time, The Fat Smash Diet allows you to eat almost all types of food and beverages.