Fat Smash Diet

The Fat Smash Diet is a weight management program made popular by VH1 reality show "Celebrity Fit Club." Unlike crash diets, the Fat Smash Diet is marketed as a life-long regimen. It is successful because it's easy to maintain, and if you get off track, you can always return to phase 1. The Fat Smash Diet is broken into 4 phases that add up to a 90-day routine. The phases are as follows:

Detox (9 Days) - Detox is the shortest phase and is the most stringent. It's a vegetarian diet, with the exception of egg whites and limited dairy. During this phase, the diet is restricted to raw or steamed fruits and vegetables, and starches likes brown rice. Foods during this stage, and throughout the Fat Smash program, should be eaten four or five times a day and about three hours apart. Skipping meals is prohibited during any phase of the diet. There are no calories to count, and no restrictions on the amount of food you can eat, but there's an emphasis on eating less. During Detox, all dieters follow a 30-minute exercise routine, five days per week.

Foundation (3 Weeks) - The Foundation widens the amount of food available, including lean meat (4 oz), seafood (4 oz), cheese (1 oz), coffee (10 oz) and sugar (4 teaspoons). This phase restricts fried foods. The exercise routine is increased to 35 minutes, five days per week.

Construction (4 Weeks) - Construction introduces limited carbohydrates, including pasta and bread. The amount of meat is increased from 4 to 5 oz., as well as one dessert a day. Exercise is also increased to 45 minutes, five days per week. The dieter should work out twice a day to boost metabolism.

Temple (Lifelong) - Temple is meant to be a maintenance program. This phase doesn't limit any foods but emphasizes moderation. In the Temple phase, users exercise for 1 hour, five days per week.

Who Created This Diet?

Dr. Ian K. Smith, MD, created this diet and a book by the same name in 2006. It's the diet program used on "Celebrity Fit Club", on which Dr. Smith is a regular advisor.

Cautionary Notes

The Detox phase cuts calories and contributes to major weight loss, but the weight loss is not sustainable without dedicated exercise and careful monitoring of what you eat during the other three phases.

Additional Resources

The Fat Smash Diet: The Last Diet You'll Ever Need (St. Martin's Griffin), by Ian K. Smith