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Foundation – Phase Two-The Fat Smash Diet

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 or 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.

52 thoughts on “Foundation – Phase Two-The Fat Smash Diet”

  1. Stephanie says:

    Started the Fat Smash diet on August 1st. My start weight was 210.6. I weighed in on August 12th at 199.4. I am on phase 2 now and added meat but I gained a pound back. I think I might go down to phase 1 again until I get to the mid to low 190s. I am doing about 40 minutes on the treadmill in the morning and taking evening walks with my family for exercise.

  2. Suburban Grandma says:

    You are doing great. Keep up your diligence through all the phases…..watch your food portions….drink water on regular basis…it cleans your system out and keeps you felling full.
    Don’t worry about one pound…could be retained water from salt in the meat preparation.

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