1. Phase I – Detox –
The nine-day first phase of the diet is a time when you eat primarily fruits and vegetables, to allow your body to cleanse itself of impurities and toxins. The focus on raw or lightly cooked (steamed or grilled) vegetables and fruits also allows your body to make use of the abundant vitamins, minerals, and other nutrients that are present in these most natural of foods. During this phase, you establish the habit of eating four to five small meals daily at three-hour intervals. While the menu for meals is rather limited, there is no restriction on how much you eat — though overeating is discouraged. A 20- to 25-minute walk after dinner (or some other light exercise) is recommended, or 30 minutes of cardiovascular exercise five times per week.
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. By increasing fruits and vegetables you increase the body’s ability to cleanse itself on the cellular level. 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 low fat or 1% milk, 2 6oz yogurts and 4 egg whites (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.
- all fruit
all vegetables except white potatoes and avocadoes
dried beans (e.g., chickpeas, lentils)
limited skim or soy milk
herbs and spices
low-fat yogurt (no more than 12 oz. daily)
up to 4 egg whites daily
2. Phase II – Foundation –
The three-week second phase continues the building of good habits while introducing additional foods and increasing physical activity. You continue to eat four to five small meals at three-hour intervals, and you try to maintain a high intake of fruits and vegetables. Skipping meals is not permitted, and fried foods are discouraged. Physical exercise is increased by 10 to 15%.
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 unsweetened cereal, 1 oz of cheese, coffee 1 10 oz cup & 2 diet pops a day come back.
“New” Allowed Foods
- one-half an avocado per day is allowed in this phase, but white potatoes are still forbidden
3 to 4 ounces of meat or seafood daily
1 whole egg
1 ounce of cheese
1 1/2 cups of certain cold cereals (e.g., shredded wheat, Total, Chex)
1/2 cup of certain hot cereals (e.g., oatmeal, farina)
up to 4 teaspoons of sugar or artificial sweetener
up to 2 teaspoons of salt, and unlimited quantities of herbs and spices
2 teaspoons of peanut butter
2 cans of diet soda
10 ounces of coffee
8 ounces of fresh-squeezed fruit juice
3. Phase III – Construction –
Phase three of the Smash Diet adds still more foods to the allowed list, and increases physical activity yet further. You must eat at least four times per day, and you should continue eating ample quantities of fruits and vegetables. The list of allowed foods both adds new foods and increases allowed portions of other foods. The good news is you can now add a non-fruit dessert once a day. Exercise should be increased by 25%.
This phase lasts 4 weeks. In this phase you eat the same foods as phase I & II except you will reintroduce whole wheat pasta and 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.
“New” Allowed Foods
- you can now drink up to 16 ounces of fresh-squeezed fruit juice
meat servings increase to 5 ounces (seafood stays at 3 ounces)
two whole eggs
up to 3 cups of skim or soy milk
1 cup of whole wheat pasta
4 thin slices of whole grain bread
3 chocolate chip cookies
2 oatmeal raisin cookies
1 scoop low-fat ice cream
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 alcohol & 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
This final phase of The Fat Smash Diet is equivalent to the maintenance phase of most other diets. In this phase, most previously forbidden foods are allowed (albeit in limited quantities), and physical activity is increased to one hour five times per week. At this point, if you have not reached your goal weight, you can repeat the sequence of phases as many times as you wish until you have achieved your goal