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Can someone explain the basics of the Fat Smash Diet?

thank you!

Thu. Oct 5, 12:12pm

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found this with google. most sites are just promoting the book with very little information about what is in the book. this is an overview by someone who read the book.

The Fat Smash Diet is a diet created by Dr. Ian K. Smith from VH1's Celebrity Fit Club. The diet is a 90 day program and it is divided into 4 phases.

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 so you will need to eliminate things like alcohol or caffeine.

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.

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.

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.

Thursday, October 05, 2006, 12:15 PM

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I know there is a team out there called something like Fat Smashers Unite. They should be able to give you some information.

Thursday, October 05, 2006, 6:45 PM

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Here's the skinny LOL on the FAT SMASH Diet, Check my log out to see what I'm eating & how fast I am loosing during Phase I detox! It's unbelievable. I was severly addicted to sugar right b4 I started FS Diet, eating 1-2 candy bars at night & 4 servings of lf icecream, cookies.... really bad. After 1 day on FS my cravings were gone & the wt started coming off. (5.75 in 5 days! I only want to lose my last 15 lbs so that I can maintain for life. But I can never seem to get there. Now I know I can!

This is really not a diet but a normal healthy way to eat by the end of phase 4.
There are 4 phases. Phase 1 is detox to clean out your body of all the junk we have been abusing ourselves with. You eat all the fruits & veggis you want except white potatos & Avacados. You also can have up to and any of the following: unlimited legumes/beans & tofu, 1 cup of oatmeal, 2 cups of brown rice, 2 cups lf or 1% milk, 2 6oz yogurts and 4 eggwhites (eggbeaters) only water & 2 cups of herbal tea to drink. you get a very limited amount of olive oil & lf & ff dressing to use. You do this for 9 days. You are not suppose to weigh until AM of day 10 but I weigh in almost everyday, the progress motivates me! My husband hasn't weighed yet.

Phase 2 for 3wks 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.

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.

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.

He also demands 5 days of cardio work out a week & the time spent exercising increase 20% every phase. This is key to burning calories while reducing your calorie intake w/food make you loose the wt twice as fast.

It is so easy & I have gotten creative w/recipies during the 1st 9 days & we grilled veggies & ate lots of bean soups.

No gimicks, not a lot of rules the book is even cheap on line to buy. I think the website is

Saturday, October 07, 2006, 12:10 AM

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phase 3

how much cereal and protien a day?

Saturday, June 30, 2007, 3:14 PM

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how limited for olive oil and ff dressings?

Saturday, June 30, 2007, 3:47 PM

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this article sums it up perfectly. one page, easy to read.


Saturday, June 30, 2007, 9:22 PM

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bumpety bump for a new member

Sunday, July 01, 2007, 11:08 PM

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ok so it still dosnt say how much of everything you can have ..guess it must say it in the book???

Sunday, July 01, 2007, 11:47 PM

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Is sugar considered a spice?

Just hoping here...Plain oatmeal = =[

Monday, July 02, 2007, 11:18 AM

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nope :)

Monday, July 02, 2007, 1:18 PM

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11.18 back.

Blah. =[ Any ideas to make the oatmeal more palatable? Plain oatmeal tastes like cardboard to me. I tried adding plums today..the result wasn't so good. =\ I'll try bananas tomorrow.

The oatmeal really keeps you full though. Hmm.

Monday, July 02, 2007, 1:29 PM

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Today I added frozen blueberries - but I typically add cinnamon, milk, and maple syrup. Since I read a phase I recipe with maple syrup, I'm sure that the amount needed to make the oatmeal a bit sweet would be fine. Good luck!

Thursday, July 05, 2007, 7:26 PM

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olive oil

What is low fat olive oil?


Friday, July 06, 2007, 9:04 AM

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Cinnamon and nutmeg are great flavor enhancers for oatmeal!

I love cinnamon and sugar, but if I cannot use sugar, then cinnamon alone works well.

And add some cut-up fruit - strawberries, blueberries, etc., for some added textures. Raisins are good too.

Friday, July 06, 2007, 11:25 AM

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as for the recipe above, you cannot have raisins or any dried or preserved fruits in phase 1. The idea is to get foods high in fiber and water to get you full without the extra calories. try for recipes


Friday, July 06, 2007, 11:53 AM

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Watch what dried fruits you add, some of them are loaded with sugar.

Wierdly enough I like yogurt mixed with oatmeal. Makes it a bit creamy and definitely adds some kick. Add some LF yogurt and fruit and see what you think....

Also, oatmeal works surprisingly well with veggies & a bit of melted cheese for kind of a casserole effect (lite laughing cow works well and has lots of flavor). Season it just like you would any other main dish with some salt, herbs and use a bit of chicken broth in place of some of the water for extra flavor. It is just a grain after all, so once I got over my mental block about it being breakfast food - I started putting it in here and there. It's so bland it really takes on any flavor. The texture doesn't always work though.......

Friday, July 06, 2007, 1:09 PM

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Plain yogurt?

I assume it's the plain yogurt that's approved?

Sunday, July 08, 2007, 3:02 PM

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Add strawberries before you cook the oatmeal. I think it helps the overall flavor and the warm strawberries are yummy. I haven't tried it, but what about splenda?

Sunday, July 08, 2007, 4:29 PM

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I buy oatmeal and 10 grain hot cereal mix
I like equal parts of each mixed together
You cook it the same way you would the oatmeal
If you use 1 cup water to ½ cup oatmeal
Then try 1 cup water to ¼ cup oatmeal and ¼ cup 7 or 10 grain cereal
This gives your cereal a better texture and taste good to.


Sunday, July 08, 2007, 5:09 PM

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I’m not a big yogurt fan but Dannon has one called “Carb Smart” yogurt it comes in a smaller container in vanilla and strawberry and really isn’t that bad

Sunday, July 08, 2007, 5:14 PM

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are artificial sweeteners allowed?

Sunday, July 08, 2007, 6:29 PM

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Why not use stevia to add sweetness?

Stevia is an herb that is extremely sweet. My husband and I use the liquid form, that you dispense with a dropper - 4-5 drops are enough to sweeten my oatmeal just fine - so low in calories that it is 0 per serving.

It comes in powder form as well, in little packets kind of like splenda.

We buy it at Wild Oats, Sprouts, even a local regular grocery store carries it in their natural foods section now.
Worth checking out.

Monday, July 09, 2007, 8:56 PM

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