The Fat Smash Diet is the book-length version of the nutrition and fitness regimen that Dr. Ian K. Smith has used to widespread acclaim on VH1’s weight loss reality show, Celebrity Fit Club. The diet aims to change the dieter's "relationship with food" and get one used to normal exercise forever, without calorie counting.
The Fat Smash Diet plan proceeds in four phases that are designed to carry the reader through not only the initial weight loss, but also through a lifetime of weight maintenance and nutrition and exercise habits. If a person who has reached the maintenance phase of the plan regresses, slips up, or otherwise regains weight, Dr. Smith recommends returning to the first phase of the diet for a 10-day period of rehabilitation.
There are four phases, each consisting of 4 to 5 small meals a day, consisting of raw, steamed, baked, or grilled food. These meals should each be approximately 3 to 4 hours apart. One is advised to watch his or her portion size and only eat until "just full". The diet is not solely based on eating habits, but exercise, as well.
Phase 1 is meant to "clean your body and mind" in order to start becoming a person with healthier habits. This phase is 9 days long, and it is a mostly vegetarian
plan with the addition of egg whites
. Regular, 30 minute exercise five days a week is recommended during this stage.
Phase 2 is a longer, 3 week phase. More food options are allowed and portion sizes are a bit larger. Seafood, lean meat, and healthy cereals are now part of the plan, and the exercise recommended is upped from 30 to 35 minutes 5 days a week.
Phase 3 is a 4 week construction phase is even more lenient than the first two. Limited pastas, breads, and desserts in small portions are now allowed. Allowed 1 dessert daily: 1 scoop low fat ice cream or 2-3 cookies or graham crackers (Oreo sized). The length of exercise is now at 41 to 44 minutes.
Phase 4 is meant to be a lifetime plan. The exercise and eating habits learned in phases 1 through 3 will lead one through this phase. The dieter, now, gets to eat most foods and drinks he or she had previously enjoyed, including alcohol.
Tara Gidus, the American Dietetic Association
's spokesperson, dislikes the use of the word "detox" in the first phase, and thinks that the phase may be too tough for dieters. She also dislikes the "forbidden" food list. However, she claims that phases 2 through 4 are good, since healthy eating and exercise "is a winning formula for weight loss". Gidus also stresses that "strength training should be part of the program from the beginning" of a diet, and the book does not incorporate it until phase 4.