The Fat Smash Diet - bookCongratulations!

We successfully completed the Detox  Phase of the Fat Smash Diet.

Didn’t the 9 days just fly by?  Aren’t you feeling better already?  I sure am; it feels great!

Phase Two is much easier than Phase one, in regards to food selection.  Even though we still continue with all the foods from Phase One, we are making new additions.  This phase lets us get back to many of the foods we were missing during the past nine days.  It still is very important to eat 4-5 smaller meals per day, and healthful snacks in between.

We must remember NOT to skip meals, and stick to the eating schedule we have set up for ourselves in Phase One.  We must keep up the good work with physical activities, to keep on smashing the fat, and building good habits.

Here are the additional selections of daily servings:

MEATS:
(portions are 3-4 oz, which is equivalent to a deck of playing cards.  All these meats and fish are baked or broiled, NOT FRIED)

  • Chicken without the skin
  • Turkey  without skin
  • Ground Beef:  EXTRA lean or ground sirloin
  • Sirloin steak
  • Lamb

SEAFOOD:

  • Halibut, Tuna, Salmon, Snapper, Striped Bass, etc. – 3 oz. servings
  • Shrimp – 4 large
  • Mussels – 3 oz
  • Oysters – 6-12
  • Clams – 3

EGGS:

  • 1 whole egg- scrambled, boiled, or poached

MILK and CHEESE:

  • 2 1/2 cups of low-fat, skim, or soy milk
  • 2 oz. of cheese (2 slices)
  • ½ cup of cottage cheese

CEREALS:

  • Any unsweetened cereals – 1 cup of cold, or ½ cup of hot
  • Sweeteners:
  • 4 tsp of granulated sugar (or sugar substitute)
  • 1 Tbsp honey

DRINKS:

  • Coffee – 1 10oz cup, and 3 cups or herbal tea, and 5 cups of Club soda or 2 cans of diet soda, and 1 cup of iced tea (sweetened only with 2 packets of sugar substitute, or Lemonade made with real lemons and 2 packets of sugar substitute or 2 tsp of granulated sugar.
  • Unlimited flavored seltzer or tonic water
  • Unlimited tap of bottled water

SNACKS:

  • 2 graham crackers and 2 tsp. low-sugar jelly
  • 2 Tbsp raisins and 10 peanuts
  • 2 gingersnaps and ½ oz cheddar cheese
  • 2 small chocolate chip cookies
  • 15-20 fat free Tortilla chips
  • 4 animal crackers and 1 small orange
  • 2 rice cakes topped with 1 tsp. peanut butter
  • 1 cup unsweetened applesauce
  • 8 halves dried apricots and ½ cup skim milk
  • 6 saltines-type crackers with 2 tsp. low-sugar jelly

EXCLUDED FOODS:

  • White rice
  • White Potatoes
  • Bread/English muffins
  • White pasta or whole wheat pasta
  • White flour
  • Pasties, donuts, Danish, cakes,cookies, brownies,
  • Candy
  • Ice Cream
  • Potato chips, corn chips, tortilla chips, popcorn
  • Chocolate
  • Bacon
  • Sausage
  • Alcohol
  • Fried foods
  • Fast Foods
  • Regular Soda
  • Sweetened juices from a bottle or can
  • Milkshakes
  • Frappuccino
  • Café latte or cappuccino

TIP: Don’t forget to do some physical activity after dinner.  Also, remember your food portion size:  less is more!

Whenever you weigh yourself, do it in the morning just before stepping into the shower.  You will love your scale.

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Related posts:

  1. The Fat Smash Diet – Phase One Foods
  2. Construction – Phase Three – The Fat Smash Diet
  3. Phase II – The Fat Smash Diet
  4. The Temple – Phase Four – The Fat Smash Diet
  5. The Fat Smash Diet – First Day OF Detox
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16 Responses

  1. diet weight loss

    April 14th, 2010 at 3:43 am

    1

    This is excellent. I did not realize this before. Thank you very much.

    Despite of my bulging tummy and gaining weight complaints, I have not tried any of those diet pills promoted over the Internet.

  2. Suburban Grandma

    April 14th, 2010 at 6:56 pm

    2

    Since I am not big on pills of any kind, unless I really have to use them to get well, I really enjoyed this learning process for a healthy eating habit.
    I could not believe myself that with some small sacrifices (like not eating bread, potatoes, and white rice), once could actually lose weight. The good thing is that you actually get to eat so many different foods, not just a very limited group of foods.

  3. Im On Diet

    April 16th, 2010 at 12:14 am

    3

    I’m on diet now. I looking for more information about diet. thanks for your post. It’s really helpful! :)

  4. Suburban Grandma

    April 17th, 2010 at 1:10 pm

    4

    This one worked the best for me, and I got great results.

  5. katrinasharvan

    August 8th, 2011 at 12:45 am

    5

    Great! I like this article. You are so good in explaining about this subject. thanks for all.

  6. Suburban Grandma

    August 8th, 2011 at 9:06 pm

    6

    Thank you.
    Keep us posted about your success!

  7. Amy @Palm Valley Ranch

    September 29th, 2011 at 9:40 am

    7

    How could you be so good in dieting subject.. I would try this dietary foods, It might help me staying fit and slim! thanks!

  8. Suburban Grandma

    September 29th, 2011 at 8:27 pm

    8

    I tried this diet myself, and it worked for me, so I shared my experience with all my readers. Actually, I have not been so good the last year, so I am planning to start it again, and to shape up some more.
    Have fun with it, and stay healthy.

  9. Rob Spellman

    November 5th, 2011 at 10:37 am

    9

    I have done this diet several times now and lost my book some time ago, I always find myself reviewing your blog to remind myself what I can and can’t eat during the different phases. Thanks for the info; you can see my history with the diet at my own blog http://www.fatsmashdieter.com/

  10. Suburban Grandma

    November 5th, 2011 at 8:55 pm

    10

    Congratulations on your very successful Fat Smash Diet accomplishments.
    You look great, and most likely feel wonderful and healthier.
    Thank you for visiting my site.

  11. Ariana

    November 15th, 2011 at 1:39 am

    11

    I am currently on the 24th day of the diet (phase II). I absolutely love the fat smash diet and I have lost 10 pounds thus far. I am 20 years of age, started at 202 pounds :( and I am currently 192 :-/ . NOT BAD FOR 24 DAYS! I plan to continue my journey with the fat smash diet and lose 40 pounds in total!! 66 more days to go! :)

  12. Suburban Grandma

    November 15th, 2011 at 7:34 pm

    12

    That is absolutely amazing!!! Congratulations!!!!
    Keep up the great work, and you got my best wishes to continue on. I know you can do it, and you will learn to love to eat healthy foods in reasonable portions.
    I am looking forward to hearing from you again.
    Thank you for sharing your successful experience.

  13. Molly

    November 30th, 2011 at 11:07 pm

    13

    The fat smash diet really works. If you actually follow the rules and stick with it, you’ll see amazing results. the detox phase is the best.. you feel so great after it is over. Its a real life changer.

  14. Suburban Grandma

    December 1st, 2011 at 4:43 pm

    14

    I totally agree with you.
    I am doing the detox from time to time, just to get my system back on track, and it feels great.
    Thank you for the comments.

  15. Farah

    December 18th, 2011 at 11:37 pm

    15

    I loved your blog.Your detox tips and recipe are very helpful– I’m going to save them as reference material. Thanks.

  16. Suburban Grandma

    December 19th, 2011 at 8:25 pm

    16

    I’m glad you find it interesting.
    Thank you.


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