The Fat Smash Diet is a famous book written by Dr. Ian K. Smith who is also the author of the 4 Day Diet. The diet first appeared on the VH1 show: Celebrity Fit in which various celebrities competed on who would lose the most weight with the diet.
The Fat Smash Diet book and the sequel Extreme Fat Smash Diet are the way Dr. Smith chose to make his diet concepts available to the general public.
As any diet which made its debut with celebrity profile, the Fat Smash Diet became an instant bestseller and remains so to this day. It enjoys excellent reviews from readers as can be seen here: Fat Smash Diet Reviews on Amazon
Fat Smash Diet Overview
The Fat Smash Diet is a 90 day program which is divided into 4 phases. The purpose of the diet is to create a healthy weight loss and instill new and healthier eating habits in the reader.
Ian Smith is against counting calories and the only place you will see calorie mentioned is in the recipe section of the book which includes about 50 different recipes for you to choose from. Dieters are encouraged to eat 4 -5 meals each day as a habit.
The 4 phases of the diet are as follows:
1. Detox Phase – This is a 9 day phase in which you eliminate toxins from your body. This is done through eating a low calorie diet which is mostly made up of fruit and vegetables (all steamed, raw, or grilled) certain permitted foods in limited quantities such as brown rice and herbal tea, and a lot of water.
During this phase you will likely see a massive fat loss.
2. Foundation Phase – This phase lasts for 3 weeks in which you add additional food to your menu. These include: avocado, club soda, lemonade, lean meats, whole eggs, whole grains cereals, cheese, seafood, and more. The key is to build up your new eating habits slowly from phase to phase. Physical exercise is increased.
3. Construction Phase – In the next 4 weeks, you’re allowed to add pasta and bread in limited quantities. You can increase your portion sizes and even have one daily serving of desert (from a list of permitted deserts in the book)
4. Temple Phase – In this final stage (which is supposed to last a lifetime) pizza, beer, potatoes are now part of the diet. By now, the Fat Smash Diet assumes that you’ve learned how to eat more sensibly. This phase is all about learning how to maintain your new weight for years to come.
Physcial exercise is now at a level of 1 hour for 5 days each week.
Pros and Cons of the Fat Smash Diet
Pros:
- Easy to understand and follow
- Encourages healthier eating choices
- Deals with weight maintenance
- Advocates regular exercise
- Doesn’t require calorie counting
- Doesn’t eliminate favorite foods forever
Cons:
- Has a long initial detox phase
- A rather low calorie diet at certain phases
- Is probably not right for those who want to add muscle mass
In Conclusion
The Fat Smash Diet has excellent reviews and enjoys a wide readership. You may find it a bit simplistic or you may love it. It isn’t right for anyone who wishes to seriously get into physical exercise (at least not until the Temple phase). However, you can learn a lot from this book on how to set yourself sensible goals and create a healthier eating set of habits.
If you find this book interesting, you can get it on Amazon: Fat Smash Diet
