herbs and spices
hot-air popcorn without butter or margarine
a maximum of two tablespoons per day of artificial
sweetener
2 cups daily of unsweetened decaffeinated herbal or
green tea
unlimited water.
Foods prohibited during phase 1 include:meat
bread
cheese, including soy cheese
fried food
nuts
fast food
desserts
soda
coffee
alcohol.
Canned foods should be rinsed thoroughly to
remove excess salt.
Although phase 1 lasts only nine days, dieters can
choose to stay with phase 1 for one to two extra weeks
or longer.
PHASE 2—THE FOUNDATION.In phase 2 the quan-
tity of food is increased slightly and exercise is increased
by 10–15% over phase 1, to 35 minutes five times per
week. Weight lifting and other types of anaerobic exer-
cise are not recommended during phase 2.
Foods added during phase 2 include:3–4 oz (85–110 g) daily of lean meat, turkey, chicken,
or fish (no pork)
an additional one-half cup of unsweetened hot cereal
one and one-half cups of unsweetened cold cereal
such as shredded wheat
one whole egg daily
1 oz (28 g) of cheese
2 teaspoons of peanut butter
one-half avocado
up to four teaspoons of sugar or artificial sweetener
or one tablespoon of honey per day
up to two teaspoons of salt per day and unlimited
herbs and spices.
PHASE 3—THE CONSTRUCTION.The four-week
construction phase requires at least four meals per
day. It addsproteinand whole grains to the diet, allows
for larger portions, and continues ample amounts of
fruits and vegetables. Exercise levels are increased by
another 25% to 45 minutes daily. Smith recommends
exercising twice per day several days per week to boost
metabolism.
Phase 3 allows:
up to 5 oz (140 g) of meat daily, although seafood
remains at 3 oz (85 g)
two whole eggs daily
four thin slices of wholegrain bread daily
additional brown rice
1 cup of whole-wheat pasta
up to 16 oz (475 ml) of fresh-squeezed fruit juice
up to 3 cups of skim or soy milk daily
1.3 oz (37 g) of low-fat or fat-free cheese daily
fat-free mayonnaise
one daily dessert—one scoop of low-fat ice cream or
two–three oreo-sized chocolate-chip or oatmeal-
raisin cookies or graham crackers
2 cans of diet soda daily
10 oz (300 ml) of coffee.
Smith recommends that the phase 1 regimen be
followed at least one day a week during phase 3 to
expedite weight loss. If weight-loss goals have not been
reached by the end of phase 3, phases 1–3 can be repeated
as many times as necessary.
PHASE 4—THE TEMPLE.Any and all foods are
allowed during the maintenance phase 4 including:
white starches such as potatoes and white rice in
limited amounts
three glasses of wine or beer per week.
Phase 4 includes one hour of moderate to intense
exercise, including weight training, five times per
week. If weight is regained, the dieter can return to
phase 1 for about a week.Extreme fat smash
Smith’s extreme fat smash diet is an alternative to
the fat smash diet for people who want to lose weight
rapidly by raising their metabolism, with a goal of
losing up to 12 lb (5.4 kg) in the first three weeks. He
writes: ‘Extreme fat smash is for people who are deter-
mined to reach what they might’ve considered unthink-
able success in a weight-loss journey. The idea is simple:
if you want big results, then you’ll have to push yourself
beyond the normal limits to attain them.’
Like the original fat smash, extreme fat smash
utilizes healthy foods and relies on portion control—
eating only to satisfy hunger, with the knowledge that
another meal or snack will be coming soon. It differsFat smash diet