Thanks so much for your replies everybody. It still seems a bit confusing...I can see good points from each perspective. So here's my plan: I'm going to eat a comfortable serving from each of the food groups daily and track my hunger level after meals. If I feel hungrier, I'll up my servings and be sure not to exceed their recommendations. At the end of the day, I'll track the number of calories to see where I fall. I don't want to go below 1500 cal because I exercise with TJ each day and it's pretty intense. I've read that if you're working out but not eating enough, the body will hold on to rather than release fat. IMO, that's too much work not to see any results.

I'll keep you all posted on my success. Great job to all that have lost weight, no matter how great or small...a loss is a loss.

Good Morning, Smashers! Day 4 and all is much better - no more headache. You guys were probably right. My body is just letting go of those carb and sugar cravings! I haven't cheated ONCE! That's SOOOO rare for me! I feel proud and in control!

Buttercupkitty - Thanks for sharing your response from Dr Ian. One part of me reads his response as confusing as his book. Another part of me reads it as mold the diet to meet your needs - use the foods list as a guide, but don't exceed these limits. So far, that's what I've been doing, and it's been working quite well. I'll continue doing so and see what the results are at the end of Phase 1. Something tells me I'm going to be pleasantly pleased!

Desert Rose - I will admit it here to you, but you can't tell my hubby... I used to eat brown sugar out of the container. Color me wierd. Haven't done it since I started Fat Smashing, and haven't craved it either. Hmmm, this thing must be working!

Oh, and my pants are baggier since the last time I wore them, about a week ago. Woo-Hoo! I resisted stepping on the scale this morning, though. I'm going to try really hard not to until the end of Phase 1.

Well, it's off to work. Have a great weekend! Chat with ya on Monday!

Hi Everyone! It's been a long time since I've posted on here! I didn't fall off the band wagon! Sounds like everyone is doing great! I'm so happy for all of you! My DH and I weighed yesterday....he lost 10 lbs and I lost 6!!! The detox phase is wonderful! I feel so energetic now and not bloated or anything that I normally would be. Also, I put on a pair of jeans this morning, and they are terribly loose! It's such a great feeling! I'm excited for starting P2, but I'm not sure what all to start adding in. I've gotten so used to cooking for P1, we'll see. Good luck to everyone and have a great weekend!

Hi smashers! Mind if I join? I started fat smashing today after a good friend and her husband had lost 30 lbs. each in just a short amount of time and they are still losing. So...here I go. Thanks for all the support. I feel like I've already learned so much just by reading the boards. Happy smashing!

Day three on Phase 2 and doing well. Yesterday was hard for some reason, my stomach growled a lot, but then when dinner time came I wasn't even hungry. I exercise at night so that may be why I am hungrier in the mornings. I have been eating my Special K and measuring my 1 1/2 cups it is actually quite a lot, thinking of cutting that out a couple of days and going back to the oatmeal, but the cereal helps me feel not deprived. I have been thinking about IHOP and honestly am not really craving it, very strange. I will see it they have fruit tray or get some eggs with egg beaters. I will be at my goal in no time...my biggest complaint is that this is very expensive. I have spent over 200 in groceries in the past 12 days for this diet....but I do buy a lot of prepackaged stuff. I found byrdseye has vegetable medley in bag that you just pop in micro for 4 min and it steams the vegs. Eating them right now, broc, cauli, carrots, water chestnuts and I sauteed mushrooms to go in it...mmmmm.....I am actually craving this kind of food now, weird...

I really need to update my wieght ticker BUT, I have been under the weather a bit and not really eating much and certainly not following phase 1 which I have really been trying to do for about 3 weeks. I have been working out and feeling great and I saw a friend I had not seen in a month or so and she did not even know I was dieting and said "wow, you look skinny". Well, i know skinny it isnt, but I know that I have lost more than the original 6 but want to get over this AND I also have PMS that is here too so I dont want to weigh any water weight.

Trying to stick to it...weigh in next week!

hi all. this is my first day on smash. i've been watching the boards and there is a group that my husband works with that started the diet last week and have lost 52 pounds i think, so i am going to give it a try. at this point i have nothing to lose but pounds. so tired of being out of breath and am looking forward to a new me.

I am trying not to be bummed that I didn't lose more in Phase I. Which is kind of funny because I did lose and a loss is a loss. I really think two factors were why - that I had already kicked a lot of my bad habits (caffine, sugar, soda, red meat, etc) and had lost 19 pounds since Jan 1 by just doing that and walking - not really working a plan, just trying to change my lifestyle - and also that I didn't eat 5 meals a day which was probably the biggest factor.. Was toying with the idea of staying with Phase I but I think I am going to move to Phase II.

Happy Friday everyone!

Hey Olivia,

How long have you been doing your walking workout? Since January? If so, it may be time to up the intensity a bit. If your body gets used to the workout then it becomes easier and therefore you burn less calories. Try to mix it up and challenge your body so that in a sense it does not know what to expect.

For the same reason, that is why my walking became running or if I do walk it is with some major inclines. I also do the stairmaster as well and I make sure I work up and sweat and get somewhat out of breath. I wear a Polar heart monitor so I know when I am in my cardio fat buring range. It really helps.

On the VERY positive side, WOW, I cannot wait until I can say I lost 23 pounds!!! Don't get discouraged, you are obviously committed so stick with it.

That's what I'm hoping he means, too. Eat from each of those areas without excluding anything, but maybe you can reduce the portion sizes if necessary. If he means that you don't have to eat from each main group so that our diets are unbalanced, then that's just bad.
We've been doing this for a lot of years, and I don't think we've ever encountered a diet plan or book that was so confusing

Hey everyone. Still going really well here (except for the exercise). I really need to move my butt more! I've been getting about 8-10K steps a day, but just doing normal things. Really need to get that mile WALK in to get my heart rate up!

I lost 2.6 pounds this week. I am happy with that. My goal was to lose 2.6 more by the end of the month. I think I am going to make that!

I resisted doritoes, chips & dip and honey wheat pretzels last night. I didn't even want that stuff. I had fruit. I walked 5 times this week, sometimes in the rain. I am already at the point where I don't want to miss my walk.

Olivia, I think you are right... eating the 5 meals keeps the motor revvin' so so speak. If you can get that in, you may see a difference.

Ok Happy Weekend All!!

I find the book "vague" but I guess I'm interpreting everything ok so far because it is working. I emailed him about peanut butter but have not heard anything yet.

Hey! I'm glad to hear everyone is doing so well! Im on day 7 so far and loving this diet. Im always hungry so knowing i can eat as many veggies as I want feels good. I am only eating half the recommendations of the rice and usually substitute the skim milk for the lower calorie almond milk (only 40 calories a cup!) i dont know if thats an allowed substitue but i am losing so im keeping with it. i did step on the scale and lost 3 lbs which was extremely unexpected in just a week since i have already lost 75 lbs prior and thought i was already eating healthy. I guess my body is enjoying being without meat this week. I was wondering if anyone on here stayed on P1 for longer than the 9 days and continued losing because im thinking i can definitely stay with this phase for 14 days. I was also wondering when we could add peanut butter or almond butter back into our diet because its the one thing i miss! My mom is amazed I havent eaten chocolate all week, and i havent even craved it although everyone around me has been. I just keep telling myself sugar is a temporary fix, it wont make me happy in the long run.
I did have to deal with going out to eat with my mom and her friends and I think she is getting jealous about the attention im getting with my loss because she was actually rude enough to hand me the dessert menu after having only eaten a small salad and sat through everyone's dinner, and asking me what they should order! I got so mad, i excused myself and went for a walk. I hope no one else has people weighing them down in ways like that because its a bad feeling, but remember your willpower makes you stronger, and you'll feel better that you can throw their temptations back in their face!
I like everyone's menu plans because its given me some ideas so i thought i'd put mine out there too

B: (I have a big one because I do yoga/pilates plus cardio in the morning)
1 Cup oatmeal, 1 container Fage 2% yogurt(if you havent tried it i highly recommend it, it has tons of protein and is delicious!), 1 C Strawberries, 1/2 C Blueberries/ Raspberries

s: Banana, 1/2c baby carrots

L: 1C brown rice, small salad, 1/2c liquid egg whites, with sauteed tomato and onion in a tsp of garlic evoo

s: 1/2c yogurt, apple

d: Large salad, 1/2c garbanzo beans

s: Baby carrots

Hope everyone has a great weekend! Im gonna have a challenging day going to a theme park today so I guess ill just have salads and fruit, Idk how accessible brown rice will be.

Hello everyone
I just started the fat smash diet today. I'm doing okay so far but I've only had breakfast. I want to lose about 50 pounds by next year. So wish me luck.
Thanks
Dolphina

I don't see why we can't have peanut butter once we're into the phase where nuts are allowed. I wouldn't go for the stuff with added salt and sugar, but the PB I get is all natural, containing nothing but the nuts.

Hi, Dolphina! I've got about another 50 pounds to go. Let's do it!

That said, I've totally blown the Fat Smash yesterday and today, and I won't be able to start back properly until some time next week. In the meantime, I'll continue to eat as healthily as I can with what I have in the house.