Fat Smash Diet
Posted 31 March 2008 - 05:04 PM
Posted 31 March 2008 - 05:23 PM
The Fat Smash Diet is a diet created by Dr. Ian K. Smith best known from VH1's Celebrity Fit Club. The most important thing to know about it is that it works. Fat Smash is part of a "new wave" of diet approaches that are very healthy and sustainable over the long term. The single most important aspect of the diet is the idea that you can eat as many fruits and veggies as you like. This is critically important because traditional diet approaches focus on limiting and restricting the foods you eat. This is a recipe for failure. It is literally impossible to be obese with a diet that is extremely high in fruits, vegetables, greens and legumes. The reason for this is that these foods give your body the nutrition it needs. Diets high in meat, milk, cheese and processed foods are nutrient poor. Your body is not getting what it needs and continually sends signals to your brain to keep eating in a (usually futile attempt) to get nutrients. When you eat a diet high in the "good stuff", your body no longer goes into panic mode when you get hungry. "Food addiction", which is often a reaction to chemicals in food, goes away. You have the foods you need, and you are much less compelled to overeat.
The formal diet is a 90 day program and it is divided into 4 phases. It is a very common sense approach to eating and dieting, and is very popular among the members of the PEERtrainer community. It really does not matter if you want to follow the diet in a formal manner. Take a look at what Dr. Smith is advocating- there is much to learn. Any diet loosely based on his "Phase One" will be healthy and will likely help you lose weight. Additionally, diets high in fruits, vegetables and greens are shown to dramatically lower the risk of heart disease, cancer and more. Due to heavy marketing we are asked if we "Got Milk" and told that "Beef is What's For Dinner." The reality is that the focus on these two food sources is making us fat and probably killing us. This does not mean eliminate meat and dairy. Just go easy on it. And eat all the fruit and veggies you want.
1. Phase I - Detox - This phase lasts 9 days. In this phase you will eat mostly fruits and vegetables. The idea is to cleanse your body of junk and you eliminate things like alcohol and caffeine. You can eat all the fruits & veggies you want except white potatoes and avocados. You also can have the following: legumes/beans & tofu, 1 cup of oatmeal, 2 cups of brown rice, 2 cups lowfat or 1% milk, 2 6oz yogurts and 4 eggwhites (eggbeaters) only water & 2 cups of herbal tea to drink. You also get a very limited amount of olive oil dressing to use. This Phase lasts for 9 days.
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2. Phase II - Foundation - This phase lasts 3 weeks. In this phase you eat the same foods as phase I, except you will reintroduce lean meats. Phase 2 is for 3 weeks and you keep everything you are eating in phase I & add in most protein meat chicken turkey fish (except pork), 1 whole egg add unsweetend ceral, 1 oz of cheese, coffee 1 10 oz cup & 2 diet pops a day come back.
3. Phase III - Construction - This phase lasts 4 weeks. In this phase you eat the same foods as phase I & II except you will reintroduce whole wheat pastaand bread. Phase 3 4 weeks: increase the amounts of protein, adds ff mayo & peanut butter, 2 whole eggs, 3 cups of lf milk now & 1.3 oz of lf/ff cheese, 2 cups of freshly squeezed juice & whole grains bread 4 slices a day, 1 cup of pasta and 1 desert serving per day.
4. Phase IV - The Temple - This phase is for life. In this phase you eat the same foods as phase I,II, & III. In addition to those foods, you can eat some white starches (ie. white rice, potatoes) as well as have a couple of glasses of wine or beer each week. Phase 4 for life every food you want come back including alchol & all sweets/chips everything. the idea is your able to now handle a snack or high fat meal & go back to your regular good habits you have learned to retrain your body with.
Posted 31 March 2008 - 05:25 PM
19 June 2008
Posted 31 March 2008 - 06:57 PM
Posted 31 March 2008 - 07:32 PM
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