The Fat Smash Diet Plan

The Fat Smash Diet plan is a 90-day weight loss program that consists of four phases and is promoted by its creator, Dr. Ian Smith, M.D., as a diet plan that offers flexible low-fat menu options and that encourages healthy lifestyle changes such as regular exercise.

Phase 1 - Detoxification

• Fruits and vegetables are the main staples of Fat Smash Diet's first phase.

  The first phase of the Fat Smash Diet is designed to rid or the body of toxins such as caffeine and alcohol over a nine-day period and meals involve mainly fruits and vegetables with some dairy products and egg whites allowed. There is no limit on how much participants can eat during phase one and includes 30 minutes of aerobic exercise after dinner.

Phase 2 - The Foundation

• Eggs and lean meats are incorporated into Phase 2.

  During phase two of the diet food intake is increased to include more protein sources such as whole eggs and lean meats and allows for two teaspoons of salt per day and unlimited use of herbs and spices. Weightlifting and other types of anaerobic exercises are incorporated during this phase for 35 minutes a day, five days a week.

Phase 3 - The Construction

• Larger meals and increased exercise are a part of Phase 3.

  The Construction phase of the diet lasts for four weeks and consists of four daily meals that allow for larger portions of food, incorporates whole grains, generous portions of fruit and vegetables and 45 minutes of daily exercise.

Phase 4 - The Temple

• Phase 4 allows for three glasses of wine or beer per week.

  All food types are allowed during the fourth phase of the diet including whites as well as three beers or glasses of wine per week. One hour of moderate to intense exercise for one hour a day, five times a week is also a part of this phase.