The fat smash diet was created by Dr Ian Smith and designed to smash your old eating habits and create a much healthier lifestyle for you. Throughout the diet the importance of exercise is greatly encouraged and during the first phase he recommends a 25 minute walk at least 5 times a week.
If you like the idea of a Mediterranean style diet then you will like the fat smash diet. The first phase is a detox and lasts for 10 days. During this time you are only allowed to eat mostly fruit and vegetables with the exception of white potatoes and avocados.
You can however eat sweet potatoes. Drink plenty of water during this phase to flush out the toxins that have built up in your body. This is very important for your detox. You should be drinking at least 8 glasses a day and more in the hot weather anyway or if you are doing any strenuous exercise.
Tofu is allowed in phase 1 which is made from soy bean curd. On its own it is very bland and has no taste but if you add it to a stir vegetable stir fry it can make a delicious and nutritious meal.
There are plenty of delicious meals you can make that are mostly vegetable based. Try grilling a sweet pepper (bell pepper) cut into strips with an onion cut into quarters, a few mushrooms, and tomatoes. Stir in some natural yogurt and serve with a portion of brown rice. You can add a handful of chopped fresh herbs to add more flavour. The flavor of the best appetite suppressant is delicious for the individuals. The services are the great to meet the desired results in the reduction of the weight. The performing of the exercise is great to have the desired benefits. The selection of the right food is necessary for the people.
You are required to eat 4 or 5 small meals a day rather than several larger ones. This ensures that your blood glucose levels remain stable and you wont have the urge to snack on something sweet and sugary.
If your diet has been very unhealthy up until now you will notice a definite improvement in your energy levels after your detox and your skin will start to have a healthy glow.
During the second phase of the fat smash diet you are allowed to add up to 4oz of meat or fish as well as up to 4 teaspoons of sugar or sweetener, coffee, an avocado, a very small amount of peanut butter, 1oz of cheese and 8 fluid ounces of fruit juice.
This phase lasts for 3 weeks and during this time you are encouraged to increase the amount of exercise you are doing.
For a very tasty and nutritious meal grill a small salmon fillet with a topping made from natural yogurt, half an ounce of grated cheese, a sprinkling of oatmeal and dried herbs.
Serve with brown rice and a red onion ring and chopped tomato salad. You can drizzle a teaspoon of olive oil onto your salad, I think you are allowed 1-2 teaspoons of oil a day on the fat smash diet. Olive oil is very good for you and contains monosaturated fat which is healthy.
The third phase of the fat smash diet is called the Construction and lasts for 4 weeks. During this phase you are allowed to add more foods back into your diet. Your portion sizes can be increased but you must still stick to 4 meals a day. Foods including wholewheat, biscuits and small deserts are also allowed.
As your intake of food has increased you must also increase the amount of exercise you are doing.
The fourth and final phase is called the Temple. This is now going to be your lifestyle. You increase your meal sizes in order to maintain your desired weight and most importantly you continue to exercise regularly.
All the foods you were previously denied can be re-introduced including chips, pizza and pastries. The idea is that you have re educated yourself in your eating habits and lifestyle and no longer crave fatty sugary snacks as often as you used to.
Biscuits, cakes and chocolate bars become occasional treats instead of foods that you filled up on during the day. The bulk of your diet comes from eating fresh vegetables, pulses, wholegrains, fruits with the addition of some meats and fish
The main reason why you would feel constantly hungry and put on weight is if you eat lots of junk food. You arent getting sufficient nutrition from those foods and your brain will tell you that you are still hungry after eating a plate of burger and chips.
Eating foods high in nutrients satisfies your body quickly and your brain will tell you that you are full.
