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Fat Smash Diet
The fat smash diet is a 90-day, four-phase weight-loss program that is designed to ‘smash’ bad habits and make permanent lifestyle changes in eating and physical activity.
Dr. Ian Smith, M.D., developed the fat smash diet plan after he became weight-loss consultant and judge for the VH1 hit television program Celebrity Fit Club. The plan was originally designed for celebrities trying to lose weight on the show. Smith’ bestselling book, The Fat Smash Diet: The Last Diet You’ll Ever Need, was published in 2006. In April of 2007 Smith published the Extreme Fat Smash Diet, an alternative program for people wanting to lose weight in a short period of time.
According to Smith, the fat smash diet plan is designed to ‘rewire’ the body and its relationship to food and physical activity. It is based on lifestyle changes that will enable people to maintain their weight once they have achieved their weight-loss goals. The aim of the plan is to eliminate bad habits, while enjoying food without overindulging. The fat smash diet is very flexible and utilizes a wide variety of healthy everyday foods, with the emphasis on whole grains, fresh produce, lean meat, fish, poultry, and healthy fats. Smith’ book includes more than 50 quick and simple recipes. Although the diet does not involve calorie counting, quantities are suggested as a guide for keeping portions small.
The major principles behind the fat smash diet plan are:
The rules for success on the fat smash diet are:
Before beginning the fat smash plan dieters are instructed to:
The fat smash diet is constructed as a pyramid, with each of the four phases building on the previous phases:
The fat smash diet is designed to allow for mistakes. Dieters who overindulge or eat a prohibited food can return to phase 1 for about a week and then pick up the diet at the phase where they left off.
PHASE 1—DETOXIFICATION The 9-day natural detoxification stage is not a fasting diet. Rather it is a vegetarian diet consisting primarily of fruits and vegetables, with some dairy and egg whites allowed. There are no absolute restrictions on how much to eat. The diet is designed to rid the body of toxins from processed foods and the environment, including the elimination of caffeine and alcohol, to make it easier to lose weight. Phase 1 includes 30 minutes of aerobic exercise.
five times per week, with a suggested 20-25-minute walk after dinner to increase the metabolism
Foods allowed during phase 1 include:
Foods prohibited during phase 1 include:
Canned foods should be rinsed thoroughly to remove excess salt.
Although phase 1 lasts only nine days, dieters can choose to stay with phase 1 for one to two extra weeks or longer.
PHASE 2—THE FOUNDATION. In phase 2 the quantity of food is increased slightly and exercise is increased by 10-15% over phase 1, to 35 minutes five times per week. Weight lifting and other types of anaerobic exercise are not recommended during phase 2.
Foods added during phase 2 include:
PHASE 3—THE CONSTRUCTION The four-week construction phase requires at least four meals per day. It adds protein and whole grains to the diet, allows for larger portions, and continues ample amounts of fruits and vegetables. Exercise levels are increased by another 25% to 45 minutes daily. Smith recommends exercising twice per day several days per week to boost metabolism.
Phase 3 allows:
Smith recommends that the phase 1 regimen be followed at least one day a week during phase 3 to expedite weight loss. If weight-loss goals have not been reached by the end of phase 3, phases 1-3 can be repeated as many times as necessary.
PHASE 4—THE TEMPLE Any and all foods are allowed during the maintenance phase 4 including:
Phase 4 includes one hour of moderate to intense exercise, including weight training, five times per week. If weight is regained, the dieter can return to phase 1 for about a week.
Extreme fat smash
Smith’ extreme fat smash diet is an alternative to the fat smash diet for people who want to lose weight rapidly by raising their metabolism, with a goal of losing up to 12 lb (5.4 kg) in the first three weeks. He writes: ‘Extreme fat smash is for people who are determined to reach what they might’ve considered unthinkable success in a weight-loss journey. The idea is simple: if you want big results, then you’ll have to push yourself beyond the normal limits to attain them.’
The book Extreme Fat Smash Diet includes:
The extreme fat smash diet consists of three one-week cycles:
At the end of the three weeks, the dieter has the option of repeating the three cycles to lose more weight or of entering the maintenance phase. The same cycle cannot be followed for two weeks in a row.
There is an extensive snack food list that includes:
Unlike the original fat smash, the cycles are adjusted for individual body types, dieting profiles, and weight-loss goals of 5 lb (2.3 kg), 10 lb (4.5 kg), or 15 lb (7 kg) and up. For example an active person who has healthy eating habits but still can’t lose weight should:
The fat smash diet is designed to make small but significant adjustments in food consumption and in attitudes toward food and physical activity. It can be followed easily by vegetarians and vegans as well as meat lovers. It is a diet for people who eat too much junk food and are not used to exercising very much; for people who need to lose anywhere from 50-100 lb (23-46 kg) or more. It is probably too strict a diet for active people with only a few pounds to lose.
The extreme fat smash diet is for people who want to lose 10-25 lb (4.5-11 kg) in a healthy manner in a short period of time and to maintain the weight loss.
The fat smash diet is a healthy, well-balanced, and flexible plan. It is a sustainable diet that allows unlimited fruits and vegetables and relies on regular inexpensive foods. Its calorie control, via portion control, and emphasis on exercise should lead to weight loss. Smith claims that people can lose from 6—10 lb (3—5 kg) during phase 1. He further claims that the fat smash diet:
Portion control is a key to the fat smash diet and Smith claims that even people who eat unhealthy foods can lose 10-15 lb (5-7 kg) in a year by practicing portion control—eating smaller meals that still satisfy hunger—without making any other changes.
The fat smash diet may be difficult for some people to adhere to, particularly during the nine-day detoxification phase. The weight loss in phase 1 is due to its severe calorie restriction There is little allowance for occasional indulgences. Eating out is almost impossible during phases 1 and 2. The recipes in the book are sometimes inconsistent, with some phase 1 recipes containing prohibited ingredients.
The extreme fat smash may be too extreme and inflexible for many people.
The fat smash plan is a healthy well-balanced diet that should have few health risks. The extreme fat.
smash diet may be too rapid a weight loss for some people.
With its emphasis on fruits and vegetables, whole-grain foods, lean meats, portion control, and physical activity, the fat smash diet is considered to be scientifically sound. Tara Gidus of the American Dietetic Association told AOL Diet & Fitness: ‘It helps people eat more low-calorie, nutrient dense foods, exercise more and get rid of unhealthy habits. I love that it encourages so much aerobic exercise.’ Although the fat smash detox is relatively moderate, there is no scientific evidecne to show a person can detoxify their body through diet.
Most research suggests that slow, gradual, and consistent weight loss is the healthiest way to lose weight and increases the likelihood of maintaining the weight loss.
Although The Fat Smash Diet earned mixed reviews among diet critics, Ian Smith enjoys a high degree of credibility among his audience. He is a Harvard-trained medical doctor and on the board of directors of the American Council on Exercise. Before joining the Celebrity Fit Club Smith was medical correspondent for the Today show and NBC News. Millions of viewers have watched celebrities lose as much as 41 lb (19 kg) in a season of Celebrity Fit Club Thus Smith’ legions of fans have been accepting of his diet plan.
On April 7, 2007, Dr. Ian, as he is commonly called, launched the ‘50 Million Pound Challenge.’ Aimed primarily at the black community, he called on five million people to lose 10 lb (4.5 kg) each.
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Smith, Ian. The Take-Control Diet: A Life Plan for Thinking People New York: Ballantine, 2001, 2005.
‘The Diet Channel Interviews VH1’ Celebrity Fit Club Diet Expert Dr. Ian Smith, Author of The Fat Smash Diet.’ The Diet Channel October 24, 2006. <http://www.thedietchannel.com/VH1-Celebrity-Fit-Club-Diet-Expert-Dr-Ian-Smith-Fat-Smash-Diet-Interview.htm> (March 23, 2007).
Jones, H. K. ‘Fat Smash Diet Review.’ Healthcastle.com August 2006. <http://www.healthcastle.com/review_fat_smash_diet.shtml> (March 23, 2007).
Neporent, Liz. ‘Get Celebrity Fit with the Fat Smash Diet: 90 Days to a Celebrity Fit Club Physique.’ iVillage <http://diet.ivillage.com/celebprog/0,,962g6pll,00.html> (March 23, 2007). Interview with Ian Smith.
Paturel, Amy. ‘Fat Smash Diet Review.’ AOL Diet & Fitness August 2006. <http://diets.aol.com/a-z/fat-smash-diet/_a/fat-smash-diet-review/20060803120509990001> (March 23, 2007).
‘Popular Diet: Fat Smash Diet.’ fatsecret <http://www.fatsecret.com/diets/fat-smash-diet/Default.aspx?cpc=true> (March 23, 2007).
Rose, Tracy, ‘Extreme Fat Smash Diet: Lose Weight with Dr. Ian Smith.’ Suite101 April 7, 2007. <http://diet-trends.suite101.com/article.cfm/extreme_fat_smash_diet> (April 10, 2007).
Rose, Tracy. ‘Fat Smash Diet Assures Success.’ Suite 101 August 15, 2006. <http://weightloss.suite101.com/article.cfm/fat_smash_diet_assures_success> (March 23, 2007).
‘Smash Diet.’ Diet at Love to Know October 6, 2006. <http://diet.lovetoknow.com/wiki/Smash_Diet> (March 23, 2007).
Smith, Ian. ‘The Fat Smash Diet Philosophy.’ FatSmashDiet. com <http://www.fatsmashdiet.com/> (March 23, 2007).
Smith, Ian, Which Fat Smash Diet is Right For You? <http://www.doctoriansmith.com/health.html> (April 10, 2007).
American Council on Exercise (ACE). 4851 Paramount Drive, San Diego, CA 92123, (888) 825-3636. <http://www.acefitness.org/>. .
American Dietetic Association. 120 South Riverside Plaza, Suite 2000, Chicago, IL 60606-6995. (800) 877-1600. <http://www.eatright.org>
Obesity Education Initiative. National Heart Lung and Blood Institute. P.O. Box 30105, Bethesda, MD 20824-0105. (301) 592-8573. <http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm>
Margaret Alic, Ph.D.