eating four–five small meals or large snacks daily, no
more than three–four hours apart, with the last meal
at least one and one-half hours before bedtime
establishing a regular eating schedule to avoid hun-
ger pangs
eating small portions—just enough to feel full
including fresh fruits and vegetables with meals
eating ‘good’ carbohydrates and avoiding ‘bad’
carbohydrates
eating foods raw, baked, steamed, or grilled
a large exercise component, preferably with a partner
avoidance of stress.
The rules for success on the fat smash diet are:
not overeating
always eating fruits and vegetables, regardless of the
diet stage
not eating fried foods
not skipping meals
continuing the exercise regimen
maintaining emotional and mental focus.
Before beginning the fat smash plan dieters are
instructed to:
record their pre-diet weight
determine their body mass index (BMI)
take photographs of themselves.The pyramid
The fat smash diet is constructed as a pyramid,
with each of the four phases building on the previous
phases:
Phase 1 is the nine-day detoxification, ‘detox,’ stage
to rid the body of impurities.
Phase 2 is the three-week foundation stage.
Phase 3 is the four-week construction stage.
Phase 4 is the lifelong temple stage.
The fat smash diet is designed to allow for mis-
takes. 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 veg-
etables, 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 proc-
essed foods and the environment, including the elimi-
nation ofcaffeineand alcohol, to make it easier to lose
weight. Phase 1 includes 30 minutes of aerobic exercisefive times per week, with a suggested 20–25-minute
walk after dinner to increase themetabolism.
Foods allowed during phase 1 include:
all fresh fruits in any quantity
all vegetables in any quantity, except white or red
potatoes and avocados; vegetables should be raw or
lightly cooked (steamed or grilled)
one cup daily of fresh-squeezed—not canned—fruit
or vegetable juice
one cup daily of cooked unsweetened oatmeal, grits,
farina, or cream of wheat
up to four egg whites daily
any dried beans such as lentils or chickpeas
2 cups daily of cooked brown rice
tofu
a maxiumum of two tablespoons per day of tahini
(sesame paste)
2 cups daily of low-fat or nonfat milk or soy milk
6 oz (170 g) of low-fat yogurt, maximum of 12 oz (340 g)
daily
a maximum of two pickles per day
one–two teaspoons of low-fat virgin olive oil for
grilling vegetables
low-fat dressing, no more than three tablespoons per
saladKEY TERMS
Anaerobic exercise—Brief, strength-based activity,
such as sprinting or weight training, in which anae-
robic (without oxygen) metabolism occurs in the
muscles.
Body mass index—BMI, a measure of body fat
determined from the ratio of one’s weight in kg to
the square of one’s height in meters; the BMI from
weight in lb and height in inches is determined
from tables; an adult BMI of 25—29.9 is considered
overweight and 30 or above indicates obesity.
Detoxification—Detox; cleansing; to remove tox-
ins or poisons from the body.
Fiber—Roughage; a complex mixture found in
plant foods that includes the carbohydrates cellu-
lose, hemicellulose, gum, mucilages, and pectins,
as well as lignin.
Glycemic index—GI; a measure of the rate at
which an ingested carbohydrate raises the glucose
level in the blood.Fat smash diet