Hey guys! I'm on my second week of the extreme fat smash diet. I lost 3lbs the first week and I hoping for another lost this week. I made some oatmeal cookies and they were awesomely filling. They didn't taste like the best cookies ever, but they did satisfy me and are keeping me full. Good Luck to everyone!!

Day 1 is really difficult, I already had 2 mozzarella sticks, almonds, and dried cranberries as snacks. I don't think I should have eaten that much for snacks, but just trying to curb the hunger. Still need to workout for 65 min. Going to gym soon.

Primetime, good to see you here and congrats on 3 pounds lost! Hope to see u more often here as we can motivate each other.

Talk soon :)

I made it through Extreme by making sure my 2 snacks were really filling. Sometimes instead of having 100 calories worth of almonds, I would have 1/3 dry measured cup of oatmeal or a 0% greek yogurt.

I dont get to have regular bread, but if I could - heck, I would go and get that Nature's Own 35 calorie bread...throw a couple slices of fat free deli turkey on it with a bunch of lettuce and tomato and have a sandwich for 100 calories!

Basically, you just need to make sure that you get the most filling food you can find. Whatever will fill you up.

I also would try to not eat my breakfast too early in the morning.. I basicaly would wait until I was really hungry. That way, my meals could be closer together..

For instance, sometimes I get to work at 6am. If I had my first meal at the time.... I would end up having all my meals too early. So all in all, you get 4 meals and 2 snacks.... so 6 minimeals altogether. If my eating schedule looked something like this, I would be happier:

11 am, 1:30pm, 3:30pm, 5:30pm, 7:00pm, 9:00pm

Just some of my "tricks" to make EFS easier 'for me' :)

Hope everyone has done well today!

Hey Dedicated,
Thanks for the great tips! I'm really going to try them out! I don't eat meat, but do eat seafood, so if I can try making my snacks more filling like tuna fish sandwiches, I'll give it a try! Also I LOVE oatmeal with cinnamon, so I'll give that a try too! I think breakfast will be later in the day as well, since I'm not super hungry when I wake up anyways. So what plan of action are you doing now in terms of the diet? Have you started? I hope to see you more! Thanks for motivation!!

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So for me today, I did ok.

Breakfast: 2 Egg whites and Apple
Snack 1: Almonds, Dried Cranberries, 1 mozzarella stick
Snack 2: 1 Mozzarella stick
Lunch: Spinach Salad with 3 Tablespoons lite dressing, a few baby carrots, 2 egg white hard boiled eggs
Dinner: 1/2 cup chickpeas 1/2 fennel bulb sauteed

Exercise: 65 min cardio-- treadmill running/fast walking, stairclimber

Hope everyone is doing well on their diets!
Talk soon!

Your meals look good! As for me,, I just finished taking a week's rest to try and RESET/RESTART my metabolism. I have exercised intensely for a while and I think I was heading right down the OVERTRAINING mode. So I gave my body a break. Plus, I started reading about calories, BMR, and all that good stuff because in the end, I really want to be able to eat without trying to stick to low low calories. I thank all the programs that have assisted me to get where I am but I got to the point where I was plateauing... I was exercising alot and losing very slowly so I decided to do a little research and figure things out. So anyway, right now, I am experimenting.. Trying to put into action what knowledge I did take in about eating the right calorie amounts. I will know very soon how everything works out. Don't get me wrong.. plans like Extreme are good for a change/shock to the system and it definitely got me past a plateau. However, I think staying at low calories for too long along with uping my exercise more and more may have started having negative effects on my progress. I wasn't gaining but I just wasn't going anywhere. So now, instead of desperately trying to find the next fix, I just wanted to for once and for all find out what works for me. I mean.. I'm dedicated to my goal.. I eat healthy... I exercise... so the bottom line is - I deserve to be at goal. There was something that I was doing wrong and I am determined to figure it out.

So anyway.. this is my 2nd week on the experiment.. I started upping my calories 8-9 days ago. I just started back exercising this week. It will take a little while to really see if things are working, but I will stay the course.

I guess I knew that things were not right because I know plenty of people who are in their 120s and 130s that eat way more calories than me, and exercised less and were still moving along towards their goal... And others who were maintaining their weight in the 120s and 130s were still eating more calories than me... So I guess I had to finally just turn the light switch on... For a long time, I just thought my body is "different" and I have to fight it til the end.... but I no longer think that is what it needs at all. It is not trying to fight me. I think it was trying to tell me how to get to where I wanted to go safely, but I just didn't want to listen. But now.. :) I think we (my body and I) have opened the lines of communication.. It talks, I listen... and we are about to be in a much happier place. ;)

I mean.. Let's face it.. I have to live in this body for a long time.. Can't put up a "for sale" sign and move on to a new address.. So instead.. I will remodel this one.....its worth the work ;) No more fighting.. It loves me and from now on, I am going to love it back.

Hey dedicated,
Its frustrating when things aren't moving, but I'm glad you are trying to figure things out and that you are still eating healthy and exercising. Sometimes I feel like that's what we have to do to maintain anyways, and if u look around and see what other people do, it is probably the case for a lot of people. To lose the weight, its those extra things you can do that will count. I guess figuring out what makes you maintain first is important. Also if ur metabolism is messed up from extremely low cal diets, I would up the cals and continue to exercise at the same intensity as before and see if that works. Or you can "zig zag" your cal intake, like 1200 one day and 1400 the next, and keep switching it up. I read that this way, ur body's metabolism gets moving again if u were stuck before.

Hope you figure it all out!

Thanks Beila! Here is an update of what's going on:

So far pretty good. I'm down 1.8lbs for the week and still have 5 days to go!
Yesterday I had:

Gym time: 60 mins and 20 min of weight training

Breakfast: 1 mixed berry smoothie w/1/2 an apple
Snack: Fat smashers granola(awesome)
Lunch: Lemon pepper Tuna w/ steamed veggie mix(has blacks beans in it)
Snack: 1/2 of an Apple and a serving of cashews
Dinner: Fat Smashers Layered Dip Wrapped in Lettuce for crunch
(Spicey brown rice/fat free refried beans/1/2 a cup of chicken
shreds/Sliced bell peppers with cumin and garlic salt!) <--so good!


How are you guys doing???

Going to restart Fat Smash again! When I started it last yr it was what kicked off my better/healthier lifestyle because it was full of foods that I could eat and loved to eat. So now all I have to do is recommit myself.

Dunno if I will do the detox part though as I don't really feel I need it at this time but if getting back on track seems harder than it should I will get back on the detox.

Now I just need to find the food lists again. I had them on my old computer but it died :(

Hey toniya! Get the book, its probably really cheap on amazon if u get it used. And while u wait for the book to arrive, just do some version of the foods you remember. Or look online for some of the foods.

Primetime, the bell peppers sounds so good! I'm gonna try that today. Spices are so key to making my meals taste good, I had my chickpeas and fennel with curry powder, cayenne, and garlic powder last night and it was so good! Sauteed it with olive oil.

Today I have to do 2 rounds of exercise, 45 min in the morning and 40 in the evening. Sighhh..I'll give it my best!

Talk soon!

wow, twice a day! You go girl! I need to start doing two-a-days, but I might save that for when I plateau that way I'll have something to change...

I know in the past, I always lose weight after a two-a-day of working out. Try it sometime! Even if the second one is just fast walking for 45min to an hour. It really works for me!

Here's how my Day #2 has gone so far...not very good though:

Breakfast: 6 oz yogurt, 1/3 cup blueberries
Snack: 1/2 pear
Meal 2: Spinach Salad, dried cranberries, 2 Tablespoons raspberry vinagrette with 1 teaspon dijon mustard, 1 celery stick, 5 abbay carots, 12 almonds, 1 mozzarella stick, 1 garden burger, 1 small avocado with drizzle of olive oil.
Meal 3: SKIPPING (was supposed to be fish and 2 servings of vegetables)
Snack: 1/2 small apple, 1 kiwi
Meal 4: Dinner will be 4 ounces of fish 1 serving of vegetables (was supposed to be 1/2 cup rice (for gammas), and 1/2 cup chick peas).

Exercise: 30 min treadmill run/walk, and 30 min elliptical machine. I still need to do 25 min later tonight of some type of cardio.

I think Meal 2 was too much, thus why I skipped meal 3. I know i shouldn't skip meals, but was starving at meal #2. I'll just have to stay on track tomorrow.

Thanks for reading!

Were you able to get your 2nd workout in yesterday? How's it going?

Hey Dedikayted,
No, i ended up staying at home and finishing up some work. BUT! I did an AM workout this morning, I jogged for 45 min and burned 400 cals! And today I'm going to do another workout, probably 1 hour of cardio, which is what I'm supposed to do anyways.

Today is going well. Staying on track to the diet, PERFECTLY!

I am having 1/2 cup chickpeas w/ 1/2 cup brown rice, and it tastes soo good! I cook the chickpeas with curry powder, onion powder and other spices and it reminds me of Indian food!

How's your day going? Have you decided what to do about your diet yet?

Hope to hear from ya!

Hey Bella.

Yep. I am still "on plan" of trying to eat at the "correct" calorie levels. I am still hanging in there! TOM is hanging around for another day or so, so I next week I will get to see real results of whats going on! Can't wait. ;)

You are doing very well on plan! Keep at it!

Hey Dedicated! Thanks for cheering me on! TOM is bad for me, I didn't lose weight those weeks. But even with exercise and dieting, I still just maintain during that time. Oh well.

So Here's Day 3. It actually is getting easier! I don't crave as many foods as I used to.

Breakfast: Oatmeal, 1/3 cup blueberries, 1/2 apple w/ cinnamon, green tea
Meal 2: Protein Smoothie (with strawberries, raspberries, 1/2 banana, bit of almond milk, rice protein powder, green powder)
Snack: Carrots with 2 tablespoons low fat dressing and dijon mustard
Meal 3: 1/2 cup brown rice, 1/2 cup chickpeas cooked with onions and curry powder
Meal 4: 4 oz baked fish, sweet potato, beet salad with balsalmic vinagrette and red onion

Exercise: 45 min jog/walk in AM; 65 min elliptical / stairclimber in PM

I'm so full after meal 4! This is amazing! I hope I'm losing weight. I can't imagine I did after today, since I ate so much food. I mean, the food alone must be like 3-4 pounds! I don't know, whatever!

Hope everyone else is doing good today! Hope to see more fat smashers here!
Btw, i finished reading Dr. Ian's newest book "4-day diet" and although I don't think I can do the diet, I think the first half of the book (first 100 pages) is really motivating and helps you mentally prepare for the challenges of starting a weight loss program. I really like his style of writing too! He's to the point! Anyways, if you have a chance, check it out. I borrowed mine from the library.

Talk soon!

Hey guys, I'm feeling a little discouraged and I only lost 2lbs. It's not the end of the week but I do my weeks from thurs-thurs because that's when I weigh in. In the two weeks that i've been on the fat smash diet I've only lost 5lbs. which isn't bad I guess. I guess it is time for me to start doing SECOND WORKOUTS! But before I try that, I'm really going to come down hard on my timed eating because I do space my meals out, but I could do better... Or, it could be that my sodium intake is just ridiculous....idk.

Also I had the best oatmeal ever today. It's called overnight oatmeal and it is so good. You use 1/2 cup of oats, 1/2 silk vanilla milk, 1/4 a cup of nf yougurt plain is best, a little honey, frozen berries--Mix and put in the fridge overnight! ugh it is soooo good!

I am excited about my lunch today, I'm having spicy lentils with tomatoes and shredded chicken...yum!:) How are you guys doing?

Hey prime time,
Don't be discouraged, I would be thrilled to lose 2 pounds per week! It's really hard for me to lose weight, even doing EVERYTHING perfectly with diet and exercise. That's why I do the "gamma" plan for extreme FS AND I do extra exercise than required by gammas. Sometimes I blame it on my body chemistry, my slow metabolism, or genes. IDK...I guess what I'm saying is that everyone is going to expect larger weight loss numbers based on past personal experiences or what the books or science says, but we have VERY complex bodies that don't always work the way we want it to. This week maybe you won't lose as much, but next week maybe you lose even more! Who knows. Just stay on track and you will get there!

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So far day #4 is going well. My body feels great! Digesting well, and loving the plan. Today seems to be a "low" cal day, so I will have to take advantage of my free snacks and allowances for the day. Its a rest day but as a "gamma", I need to do 50 min cardio.

Will check in later!

Thanks! I should actually follow the plan to the T because I've just been eating what I'm supposed to and not following exactly! But you're right I should just stay positive. Have you weighed yourself yet?

Hey Prime Time, yeah i weighed myself each day, and I'm losing weight! Each day I can expect 0.5 pounds loss. So I'm about 150.0 now. It's really an encouragement each day, cause I need to stay motivated to eat and exercise the way the diet calls for. It just makes me feel like it's paying off every morning when I weigh in. :)

About following the plan, I would follow it to a T and in case if you falter, at least you know you did your best. It's like driving in the dark if you're not following the plan--you're likely to go off track and not get to where you want to be. For me, I went with the strictest plan on EFS and I still go "off" here and there, and don't feel so bad about it since I gave myself some room to slack. Know what i mean?

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Here's my Day #4 on EFS:

Breakfast: 6 oz nonfat greek yogurt, 1/3 cup blueberries, green tea
Meal 2: Fruit smoothie with 1 cup berries (strawberries, raspberries, blackberries), 1tsp green powder, 1 tsp rice protein powder
Meal 3: Small Beet salad with balsalmic vinagrette, and large Kale salad (with lemon juice, olive oil, salt, 2 tsp eggless mayo, 1 tsp dijon mustard).
Snack: 1 mozzarella cheese stick, 1 small apple
Snack: 2 celery sticks with 1 tsp almond butter
Meal 4: 1 garden burger, 1/2 cup brown rice with sauteed onions and 2 chopped celery sticks, hot lemon water

Exercise: 60 min treadmill run / fastwalk

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Feeling good, but might get hungry again tonight. I hope I can hang in there and not eat anymore. I have pickes in the fridge if I need a snack. This diet makes me very "regular" and I'm hoping that it's due to my metabolism coming back to life. I felt like it was nonexistent in the last 2 months.

How's everyone else on their diets?

Talk soon!

I'm treating today like a light day. Today I had a 1/2 a cup of oatmeal and fruit and I'm going to have veggie salad for lunch and probably a fruit smoothie for dinner! Maybe on tuesday when I check myself i'll be happy with the results. I go to the gym for 60 min but in that time I burn 700-800 cals and then afterwards I weight train. So, I don't really go by the minutes, I go by the calories I burn. You are doing so well on this program girl! You know what you want and you're going after it!:)

Today is day 5, its tough this morning, feeling tired and I have to do 2 workouts, an am and pm today, 40 minute each. Plus I have to shop for food for 2 weeks. No weightloss this morning :( but at least I am still at 150. I've lost 1 pound so far. Gonna aim for 2 more pounds by monday.

Primetime, you burn lots of cals! What do u usually do for cardio at the gym to achieve that?
Your light day seems so little, good luck with that! I feel like my light meal days are too little for me. Last night I eneded up eating half a frozen juice bar and a cup of hot chocolate and a kiwi fruit after dinner. Just feel hungry at 8:30pm if I have dinner at 7.

Sorry if I sound cranky, I guess the food and cravings are kicking in. Really wanting carbs today :(

I run on the treadmil at 5.2-5.3 for 15 min. After I don that I put the treadmil on a hill at 10.5 and walk between 3.6-4.0....it is wonderful. I burn calories and it's easier on my knees and I get done with burning my calories faster.

I get you, it's ok. I angry most of the time when I'm on a diet because I can't see results fast enough. When I'm hungry I fix this snack and it coats my stomach and softens the hunger pains: 1/2 cup of oatmeal 1 teaspoon of an egg white a dash of cinnamon a dash of salt, 3 lines of honey mix and then I eat! It's soooooooooooooooooo goood:)

on yeah and for the past 47 days of me being on a diet/ because I just started fat smash 2 weeks ago. I've only lost roughly 15lbs..I feel like that is way to slow..isn't it?

Primetime, I ddont think that's slow, I have been exercising dieting since the beginning of january, and barely lost 5 pounds! Of course I was going about it the wrong way, but I'm just glad that EFS works. It has been the only diet plan that has worked for me. Calorie counting doesn't work for me, I gain the weight back within a few days.

Day #5 was really bad. I binged here and there, but I really tried to stay on track with meals and I did do the exercise, although not with the intensity that I hoped to do. Also, I gained 1.5 pounds! Ughhh, so frustrating after losing 1 pound after the first 3 days. Hopefully it's just water weight.

Day #6 is today. I really want to see results by the end of cylce 1 so gonna try to stick to the diet to a T.

How is everyone else doing?

Talk soon!

Don't dwell on the setbacks. Just keep going! Stay focused, it will pay off ;)

Day #6:

Today was so so again. I ended up binging, AGAIN! But i got back on the wagon... here's how it went today:

Breakfast: 2 eggwhite veggie omlet, coffee with almond milk
Meal 2: Fruit Smoothie (1 cup of mixed berries, 1 cup almond milk, rice protein and green powder)
Meal 3: BINGED :( had 5 tosted spelt tortillas with cinnamon and sugar :(
Snack: Baby carrots with 1T mustard and eggless mayo mixed together, 1/2 frozen fruit juice bar, 1 boild egg white
Meal 4: 4 oz salmon 1 cup brown rice, 1 serving of peas

Exercise: 75 min of exercise on stairclimber

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I weighed in this morning and although it showed I gained weight since yesterday, I'm not gonna let it deter me. I thought about binging tonight, but I'm gonna restrain! It's hard, all I think about is binging, but I'm gonna be strong. Day 7 is tomorrow, a new cycle starts monday, and weigh-in on monday! I hope i lose more tomorrow and on monday.

Talk soon! Thanks for reading! :)

I don't think your binging is as serious as you think it is. When I binge I go all out. Not to say that what you did wasn't bad, but I WOULD NOT consider that a binge. I binged on friday, and i'll never do it again! I got so full that I didn't even enjoy it. Normally every friday I allow myself to have one cheat meal of what ever I want. Usually, I'll just buy cheesecake and make a really good meal. This was my Binge: Half of a loaf of french bread with pesto sauce, tomatoes and italian style cheese, 5 chicken tenders, cheesecake, 4 chocolate chip cookies! <---awful I know. But on saturday I worked out for 4hrs. 2hrs in the morning and 2hrs at night burning a total of 3000 cals. On tues, I'll see if there is still any damage from friday...but idk. I SAID ALL OF THAT TO SAY: you still are doing great! And that you don't know how to binge correctly haha jk.

I also just had the BEST MEAL EVER!! I made stuffed Bell Peppers. I boiled the bell pepper in water until tender. I also made spice brown rice and I chopped and put tomatoes in the rice. I stuffed the peppers with brown rice, fat free refried beans. The majority of the bell peppers were filled with brown rice. I split a serving of fat free refried between the two of my bell peppers and I put it in the oven on 425, baked for 8-12min...sprinkled mozzerella cheese on top a half a serving between the two! It was sooooo good! I ate one and was satisfied so I saved the other one for later! Yum!

Hi everyone ~ I'm back to fatsmashing...today is Day 1. I'm really excited because I know for sure that it works. Does anyone know what happened to all of the fatsmash recipes that were on this site a few years ago?

yeah, there is a thread called fat smash and theres a woman on there who posts a link. I would go get it for you, but I'm on my phone...I'll look up later, if you don't find it! Good Luck on your first day!!

Fat Smash recipes!
 

Here you go!

http://www.3fatchicks.com/forum/fat-...t-recipes-212/

Ok so today is weigh-in day and I'm so worried that if I don't make my goal, that i'm just going to end up doing a bing:(. I also said that no matter what this weekend that I was going to do 30-60 min of weight training if I didn't make my goal. either way, when get to work, we have a scale in the staff kitchen and that determines how my weekend goes!!!! fingers are crossed!!!

ugh i'm only at 193.8, was at 195.8...that's barely 2lbs. Next week i'm starting over for Cycle 1, but I think i'm going to try the Y plan. I might also stick to the exact plan for each day next week as it appears in the book.

Hey primetime,
I'm restarting cycle 1 today, and doing Y (gamma) plan and doing everything to a T. That's the only way I will have results I believe. Last week, if I cheated just a little, despite doing all the gamma exercising, I only lost half a pound. So gonna restart with full force! Let's encourage each other along the way!

My starting weight now is 153.5. Hoping to lose 4 pounds this next 7 days. Hope it works!!

Awesome, I'm restarting on Sunday, I'm not taking a break from dieting but I am going to be eating freely within limits friday and saturday. Hopefully I see more progress! And yes, we should encourage each other! I really hope next week I can hit the 4lb mark.

Hey PrimeTime, i don't know if this helps, but what I also do in my free time, if bored, I go online and read all the good reviews on Amazon about the book, and how so many people lost 4 pounds in their first week. It's really motivating! Also, I strongly encourage you to stay on plan, and don't go beyond what the book says to do. Last week, I would cheat here and there, not insanely though, and I didn't see results, like only half a pound lost. The Y gamma plan is what I'm doing, and I'll probably end up doing even more exercise than called for, like 15-30 min extra each day, just to make sure I'm doing enough cardio.

LET'S SMASH THE FAT!!!

Well, it's not that I don't do they plan. But, I do follow the days exactly! Do I have to eat what the book says for that day? I'm eating the food on the plan just not in any particular grouping or order! But yeah, i'll go look at the book reviews that sounds very helpful.

Oh gosh, I was reading some of the reviews and I need to go back and read the plan again because the only reason I have been only losing 2lbs a week is because I've been eating a little more than what I was supposed to:( Yikes! As I'm reading, I have alot of things to re-evaluate! Thanks for the tip!