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:

(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


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


  • 1 whole egg- scrambled, boiled, or poached


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


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


  • 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


  • 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


  • 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 – Healthy Lifestyle
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38 Responses

  1. diet weight loss

    April 14th, 2010 at 3:43 am


    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


    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


    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


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

  5. katrinasharvan

    August 8th, 2011 at 12:45 am


    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


    Thank you.
    Keep us posted about your success!

  7. Amy @Palm Valley Ranch

    September 29th, 2011 at 9:40 am


    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


    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


    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

  10. Suburban Grandma

    November 5th, 2011 at 8:55 pm


    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


    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


    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


    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


    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


    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


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

  17. Alyssa R

    March 6th, 2012 at 6:04 pm


    As a paleo /caveman nutrition fan I don’t agree with all your diet recommendations, however the bulk of them is very good advice – the most important is the removal of processed foods such as the white flours and pastas and most things in a box.
    thanks !

  18. Suburban Grandma

    March 8th, 2012 at 11:58 am


    I appreciate your time for stopping by my blog and leaving comments. Please note that The Fat Smash Diet is NOT mine recommendation, it is a book written by Dr. Ian Smith, and my list is constructed from his recommendations.

  19. Frances

    September 22nd, 2012 at 4:15 pm


    I am on day 6 of phase one! I have rheumatoid arthritis and it’s quite hard for me to exercise! But I’m doing it. Worked myself up to 8 minutes four times a day. I know I can do this!! I like your blog and thanx

  20. Suburban Grandma

    September 22nd, 2012 at 9:14 pm


    You sound like a very strong willed person. Good for you!
    Please make sure you discuss your diet and work out with your medical professionals, just to make sure they approve of these changes in your lifestyle.
    Good luck, and stay healthy.

  21. Rob

    January 5th, 2013 at 8:45 pm


    Hi Suburban Grandma, I’m in phase 2 now and like I said I tend to refer to your site since I lost my copy of the book a long time ago. Question some of the snacks seem to be in direct conflict with the excluded food list; like the cookies. Can you confirm that’s correct I thought cookies didn’t come back until phase 3

  22. Suburban Grandma

    January 6th, 2013 at 5:01 pm


    Super!!!! Phase II is an excellent progress.
    I get so many questions about the different foods listed in my posts, and I check the BOOK every time to make sure I did not mislead anyone…..but as always MY list is correct.
    Phase II allows TWO SMALL CHOCOLATE CHIP cookies (oreo size) as part of the snack list. It also mentions 2 Gingersnaps, for variation. Thank you for visiting my site, and for refreshing my memory. Keep up the wonderful progress!!

  23. Jennifer

    January 13th, 2013 at 4:41 pm


    On phase two of the book it says that we may not have tortilla Chips but in the back under snacks it says that during phase two you can have 15-20 fat free tortillas. I’m confused, can you help?

  24. Suburban Grandma

    January 13th, 2013 at 9:44 pm


    Since I read this book the same way you do….neither one of us is the author….to me it means that they do not want you to eat some of these foods as a meal, but allow only FAT FREE tortilla chips in a limit of 15-20, same goes for cookies….the main page states no cookies, but the snacks for phase II list SMALL size 2 chocolate chips or 2 ginger snaps. I followed this diet twice already, and actually did not even eat all the foods they recommend (it was too much for me), try to watch your portions and learn to eat healthy foods, as well as keep active and you WILL lose weight. I did both times….Good Luck!

  25. rkgriep

    January 14th, 2013 at 10:51 am


    Where are you finding this extra information about
    the snacks??? I don’t see where we are able to eat cookies,
    graham crackers…????

  26. Precious

    January 14th, 2013 at 4:34 pm


    In the back where it talks about snacks, it says to eat the snacks that go according to the phase you are in. So Phase 2 does not allow cookies or things such as that! I’d stick with veggies and fruits!
    What I do a lot is heat my rice up and put yogurt over that and cinnamon. It tastes similar to rice pudding!

  27. Suburban Grandma

    January 14th, 2013 at 4:44 pm


    Actually Phase II does allow either 2 gingersnaps, or 2 small chocolate chip cookies….check pg.#142, if you have the same book I do. However, if you can live without them, then I solute your healthy decision of not having them. Brown rice with yogurt and cinnamon does sound wonderful. Keep up the healthful eating habits, and enjoy your success!! Happy New Year!

  28. Suburban Grandma

    January 14th, 2013 at 4:47 pm


    If you have the same book as I do (check out the front cover of the book on my blog), you will find the snack list on pg.142-143.
    The phases are marked by each snack, with a ROMAN NUMERAL mark (I, II, III )
    Sounds like you are in, and paying attention to what and how much you are eating. GOOD LUCK and GOOD HEALTH!!

  29. Jennifer

    January 20th, 2013 at 5:41 pm


    Is sour cream okay during the second phase?

  30. Suburban Grandma

    January 20th, 2013 at 6:24 pm


    I did not see sour cream included in this phase….
    Sour cream has a high fat count, unless you use the fat free sour cream….

  31. Linda

    November 14th, 2014 at 6:56 am


    Phase 1 was great! Now on to phase 2, yes meat added.

  32. Suburban Grandma

    November 14th, 2014 at 7:22 pm


    Congratulations!!! I love hearing from people like you who are trying to stay healthy and eat healthy. Keep up the good work.
    Good Luck!!!

  33. Lisa

    January 16th, 2015 at 1:14 pm


    I used this eating plan 8 yrs ago and got awesome results. Got off track the last 5 yrs and just finished the detox. I’m happy with the results so far. Thank you so much for your info! It’s really helping me be successful with my goals!

  34. Suburban Grandma

    January 17th, 2015 at 1:30 pm


    That is great….don’t beat yourself over it…we all get off track…as long as you try it again to shake up that metabolism….
    Thank you for sharing your comments.

  35. The beauty of the Fat Smash Diet | Healthy Living – My Journey

    February 8th, 2015 at 5:11 pm


    In Phase 2, I am able to add in leans meats and fish, but still have to maintain the healthy habits and continue cutting out bad stuff like bread, pasta, sugar, etc. And so now I’m still getting creative with my meals. Bread and pasta are two of my favorite things! So it is definitely a challenge for me to even think of meals without them. Sandwiches. Rolls. Cornbread. Spaghetti. Baked Ziti. Lasagna roll ups; But it’s getting easier with every day and every meal.

  36. Suburban Grandma

    February 8th, 2015 at 7:55 pm


    I know….I love bread as well.. but I am so getting used to dealing with it and the results speak for themselves….loooosing pounds AND inches….:-)

  37. Lisa R

    March 5th, 2015 at 3:40 pm


    Thanks for the great info! Are nuts allowed in Phase II? Thanks for your help!
    (I just completed Phase I and lost 10 pounds!) :)

  38. Suburban Grandma

    March 5th, 2015 at 9:46 pm


    Excellent job!!! Congratulations!!! Wow…you are doing great….lost 10 lbs….super!!! You are doing better than me this time around…I am very happy for you.
    Yes nuts are included in snacks in Phase II. Here is the link:

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