The Fat Smash Diet - bookAs I mentioned to you in my previous post about the Fat Smash Diet, there are 4 different Phases you go through during this program, and each phase has a list of suggested and excluded foods.

Some of the excluded foods in one phase are being introduced back into your diet in the next phase, so for ideal success, you need to follow these food suggestions, eat 3-4 smaller meals per day, follow the same eating schedule, and continue to  exercise.

Just think, this phase is only 9 days long….you can do it!!

It is so worth it.

Phase One –Detox

Suggested Foods:

( in daily maximum quantities)

  • All fruits in any quantity.
  • All vegetables in any quantity, except:
  • No white potatoes
  • No Avocados
  • Good sources of protein:
  • Chickpeas
  • Beans
  • Tofu
  • Lentils
  • Brown Rice -  2 cups of cooked rice
  • Low-Fat or Skim milk, or Soy Milk – 2 cups
  • Water – as much as you like
  • Oatmeal – 1 cup
  • All herbs and spices
  • Low-fat Yogurt (no fruit on bottom) – 2, 6-oz cups per day
  • Egg whites – 4
  • Herbal tea – 2 cups
  • Freshly squeezed fruit or vegetable juice – 1 cup
  • Low-fat cheese – 1 ½ slice, or 1 Veggie Burger without bread
  • Sugarless chewing gum
  • Low-fat Mayo – 1 tsp
  • Salt – 1 tsp
  • Butter – 1 tsp
  • Mustard or Ketchup – 1Tbs
  • Soy Sauce – 2Tbs
  • Teriyaki Sauce – 2Tbs
  • Sugar substitute – 1 tsp


(Choose one snack for the allotted snack period in your eating schedule)

  • Low-fat yogurt dip  - 1/3 cup, and  2 cups raw vegetables
  • Cashews – 10 pieces
  • Low-fat Granola bar – 1
  • Grapes – 15 pieces, and ½ cup of low-fat milk
  • Plain Low-fat Yogurt – ½ cup
  • Baby carrots – 1 ½ cup
  • Almonds – 10-14 pieces
  • Jell-O Smoothie snacks – 1 snack
  • Popcorn, air popped – 3 cups- NO butter
  • Saltine crackers – 7
  • Medium banana – 1 frozen
  • Sunflower seeds – 2 Tbs


  • Peanut butter/jelly
  • White Rice
  • Meat
  • Fish
  • Full-fat cheese
  • Bread – all types
  • Raisins
  • Dried or preserved fruits
  • Candy
  • Ice cream
  • Alcohol
  • Soda – regular or diet
  • Coffee and all coffee drinks
  • Sports drinks
  • Milkshakes
  • Whole eggs or yolks
  • Fried foods
  • Fast food
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Related posts:

  1. Foundation – Phase Two-The Fat Smash Diet
  2. The Fat Smash Diet – First Day OF Detox
  3. The Fat Smash Diet – Healthy Lifestyle
  4. Phase II – The Fat Smash Diet
  5. Construction – Phase Three – The Fat Smash Diet
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81 Responses


    November 13th, 2010 at 12:32 am


    i will try this recipe at home Thx

  2. Suburban Grandma

    November 13th, 2010 at 11:20 am


    It is definitely a nice and easy way to cleanse your system from ingested impurities.
    I love it, and highly recommend it.
    I love your Buddhist Temple website.

  3. sarahmcmahillseezz

    August 8th, 2011 at 12:40 am


    Great! This is the useful information which I need. Thanks for the efforts. I really appreciate it.

  4. Suburban Grandma

    August 8th, 2011 at 9:05 pm


    I’m glad you found what you were looking for.
    Please stop by any time.

  5. Medjool Dates

    August 9th, 2011 at 12:21 am


    Almost everyone talks about a low fat diet, I am convinced fruits and vegetables are important to any diet, but not sure giving up fats is all that helpful.

  6. Suburban Grandma

    August 9th, 2011 at 4:40 pm


    I think MODERATION is the key to good health.

  7. Denzel

    September 19th, 2011 at 1:57 am


    Moderation is indeed the key. Over and less are the risks one should avoid.

  8. Suburban Grandma

    September 19th, 2011 at 5:52 pm


    I totally agree with your analogy.
    Moderation in everything, is a key to good health and longevity!!
    Thank you for stopping by and leaving a comment.

  9. gigi

    October 11th, 2011 at 11:23 am


    Thank you for posting this information. I did this diet a couple of years ago and really enjoyed it and had some success. Unfortunately, I sort of fell off the wagon after the weight loss. Ready to start eating healthy again!

  10. Suburban Grandma

    October 12th, 2011 at 6:47 pm


    I know you can do it again. I am in a similar situation, and plan to start up again, just to shock my system, and start eating healthy.

  11. Mike

    December 2nd, 2011 at 7:08 pm


    Im on a similar diet right now. It’s not to lose weight, but it does have that effect. I have fatigue problems and have used detox diets in the past to increase energy. Right now i’m using a lemon juice, olive oil, and garlic drink. I tastes as bad as it sounds :(

  12. Suburban Grandma

    December 2nd, 2011 at 9:35 pm


    Hmmm….your concoction drink sounds like a drinkable salad dressing. I’m not so sure I would be able to drink something like that????
    Good Luck!

  13. Carissa Winnie

    December 16th, 2011 at 3:28 am


    thanks for sharing this healthy diet recipe. this post is very useful for my diet program

  14. Suburban Grandma

    December 16th, 2011 at 7:25 pm


    You are very welcome. The actual Fat Smash Diet book has several recipes.

  15. javier picard

    December 18th, 2011 at 11:33 pm


    Nice post, giving some good piece of advice and suggestion on my healthy life..thanks

  16. Suburban Grandma

    December 19th, 2011 at 8:24 pm


    Do the right thing, and stay healthy.

  17. Libby

    February 10th, 2012 at 12:05 pm


    Can anyone explain the reasoning behind the ‘no coffee’ portion of Phase 1? It’s the one thing I can’t give up! :)

  18. Suburban Grandma

    February 10th, 2012 at 9:39 pm


    That is true. Anyone who loves their coffee or alcohol would have to first wean themselves off these drinks, then begin this Fat Smash Diet. I checked their website and here is their reasoning behind no coffee or alcohol during the Detox period of 9 days, after which time you do get a cup of coffee per day.

    “The diet is designed to rid the body of toxins from processed foods and the environment, including the elimination of caffeine and alcohol, to make it easier to lose weight.”

    I hope this helps.

  19. Libby

    February 11th, 2012 at 5:44 pm


    Yes! Thank you. Coffee be gone!

  20. Suburban Grandma

    February 11th, 2012 at 8:11 pm


    I know it will not be easy, but I wish you my best.
    Good Luck!

  21. Patricia

    February 26th, 2012 at 2:35 am


    Going grocery shopping tomorrow morning and Phase I here I come!! Wish me luck!!!

  22. Suburban Grandma

    February 26th, 2012 at 4:05 pm


    Sounds like you are realizing your dreams. Great start!
    If you can live without coffee and alcohol for 2 weeks, then you will do well.
    You will definitely feel so much better, and learn to make healthier food choices.
    I am wishing you a successful beginning, and determination to complete all the phases.

  23. Chantelle

    February 29th, 2012 at 12:22 pm


    I am an instructor at a vocational school and my class is doing a challenge to the rest of the school to “Fat Smash”! We launch tomorrow morning on our 90 day adventure…

  24. Suburban Grandma

    February 29th, 2012 at 6:15 pm


    Amazing!!! It definitely will be an eye opener for everyone to find out which foods are better for their bodies, and which ones are just empty calories.
    I wish you all lots of patience, determination, and success.
    Final results would by a well earned reward!

  25. Alyssa R

    March 1st, 2012 at 8:37 pm


    Interesting take – different ideas on nutrition for getting lean are always stimulating. Personally i’m a proponent of the paleo school of thought. Although as my nutrition is evolving I’m moving towards accepting limited grains like rice into the diet.

  26. Suburban Grandma

    March 2nd, 2012 at 5:32 pm


    It is good to know that there are so many different alternatives to losing unwanted weight, and getting you body into a healthier state. My daughter loves the Weight Watchers, but for my The Fat Smash is wonderful.
    Thank you for stopping by and leaving a comment.

  27. Sametria

    March 5th, 2012 at 3:56 pm


    I thought that you couldn’t have some items on the snack list in the phase 1, such as nuts, jello and crackers.

  28. Sally Learning

    March 5th, 2012 at 5:27 pm


    This blog helped to cement that in my mind Thanks for such interesting information.

  29. Suburban Grandma

    March 5th, 2012 at 7:56 pm


    Thank you for reading my posts.
    Please note there is a list (in RED) of Excluded Foods at the bottom of each phase, compiled per the list in The Fat Smash Diet book, by Dr.Ian Smith.

  30. Suburban Grandma

    March 5th, 2012 at 7:57 pm


    That is great news.
    Good luck with progress.

  31. Sametria

    March 7th, 2012 at 11:22 am


    Hello, I have the Book and I am still trying to find where you can have jello and crackers in the first phase. Could you please tell me in the book where I can find that as I have completed the first phase sucessfully 3 times, but I tell you it would have been much easier if I had crackers and jello.

  32. Kathy Stanley

    March 20th, 2012 at 1:09 pm


    I have a question. when starting Phase II and adding meats….Am I reading this correctly…You can only have 1 item from the MEAT section a day. And also 1 from the seafood section and 1 from eggs, and 1 from Milk & Cheese Section. OR are you only allowed one from any of those sections a day? per say if you chose to have 1 whole egg you cannot have any other food from the Meats, Seafood, Milk & Cheese per day.

  33. Suburban Grandma

    March 20th, 2012 at 9:53 pm


    You can have ONE SERVING from each group per day. So your first suggestion is correct (the remaining ones are incorrect).
    How do you like this diet so far? Are you feeling better, learning to eat healthier and in smaller, but more frequent portions? Thank you for the comments.

  34. jessica

    March 22nd, 2012 at 3:38 pm


    I can have nuts in the first phase?

  35. Kathy Stanley

    March 23rd, 2012 at 8:32 am


    I am loving it. Best diet I have ever been on with REAL food…..I am 2 weeks into Phase II and already have lost 15 lbs. since I began. 7lbs during Detox and 8 already in Phase II…I am never hungry. I am walking 3x a day on a treadmill with 10-15 minutes each walk. I feel GREAT! Thanks so much for answering my questions.

    But I am like the lady above I can’t find in the book or website concerning Jello and crackers. Those would be a wonderful addition ot TREAT if you will.

  36. Suburban Grandma

    March 23rd, 2012 at 8:30 pm


    Please check out the list of foods I have listed for each phase, based on the listing in the Fat Smash Diet book.

  37. Suburban Grandma

    March 23rd, 2012 at 8:33 pm


    If you have access to the book which I have posted the front cover of, you will find the Jell-O Smoothie snacks and Saltine crackers, as snack foods, listed on page 143.
    Thank you for your comments.

  38. Kathy Stanley

    March 26th, 2012 at 10:44 am


    thanks again will have to look at it again.

  39. Sametria

    April 21st, 2012 at 11:10 am


    yes jello and crackers are in the back of the book as snacks, but you clearly can’t have them in the first phase. I was just wondering if I overlooked something.

  40. Suburban Grandma

    April 21st, 2012 at 12:13 pm


    In the book I have, page 143, on top of this page listed as snacks for Phase I (Roman Numeral ONE), lists Jell-O Smoothie snacks (1 snack), and 6th line down on this page, also Phase I, lists Saltine crackers (7).
    Do you have the same book?

  41. Genaro Fontanez

    May 1st, 2012 at 11:06 am


    Thank you for your phase one on detox (suggested food). Great article keep up the good work.

  42. Suburban Grandma

    May 2nd, 2012 at 5:30 pm


    Thank you.

  43. Designers

    May 7th, 2012 at 9:43 am


    Good luck getting people behind this one. Though you make some VERY
    fascinating points, youre going to have to do more than bring up a few
    things that may be different than what weve already heard. What are
    trying to say here? What do you want us to think? It seems like you
    cant really get behind a unique thought. Anyway, thats just my opinion.

  44. Suburban Grandma

    May 7th, 2012 at 5:01 pm


    It is not my intention to convince anyone about anything. I basically stated my opinion based on my own experience.
    Thank you for your opinion.

  45. peaches

    May 9th, 2012 at 8:16 am


    thanks for posting this Grandma, i let someone borrow my book and they haven’t returned it. Getting ready for a party at the end of the month.

  46. Suburban Grandma

    May 9th, 2012 at 4:51 pm


    Sorry to hear about your book….the friend who is getting skinny must be the one who has your book…lol
    Thank you for stopping by and leaving a nice comment. Enjoy your party.

  47. Silo Moreal

    June 5th, 2012 at 11:45 am


    An interesting approach to detox and burn fat. Would be quite mentally challenging though, but always worth the hard work for the results at the end of the day. Thank you for sharing!

  48. Suburban Grandma

    June 5th, 2012 at 9:25 pm


    For me, it was perfect, since I’m not a coffee drinker, and do not use alcohol that much, so the adjustment was very simple.
    I could see how challenging it could be for others, but if “there is a will, there is a way”.
    Thank you for stopping by, and leaving a comment.

  49. Suburban Grandma

    June 11th, 2012 at 5:29 pm

  50. Tammy

    July 31st, 2012 at 6:08 pm


    Can I use Butter Bud sprinkles during phase 1? Also can I use vanilla extract to flavor plain yogurt and oatmeal?

  51. Suburban Grandma

    July 31st, 2012 at 10:09 pm


    I would think Butter Bud sprinkles would be fine, sine during this phase you are allowed some butter, which has more fat contents than the Butter Bud sprinkles. Also vanilla extract should be fine, as it does not have a sweetener or fat.
    Good luck with your healthful eating!!

  52. Rick

    August 9th, 2012 at 10:13 am


    On the Phase 1 portion of this diet can you have Farro. Does anyone Know?

  53. Suburban Grandma

    August 9th, 2012 at 5:29 pm


    I always get so excited when I hear from people who are following the Fat Smash Diet (my favorite).
    I had to look up Farro, and it looks similar to Whole Wheat and Barley. I would be quick to say that it should be allowed, since Oatmeal and Brown Rice are allowed. However, it sounds like it requires quite a long preparation time, due to the hard grain shell, thus recommended to be soaked overnight to soften it before cooking.
    Good luck with it!!

  54. Mari

    September 20th, 2012 at 11:12 am


    I am on day 4 of the detox portion of the Fat Smash Diet, thank goodness. My experience has been that the first three days of a diet are the hardest. I am a coffee addict. I did have to have about 2 swallows of coffee each day. I have also felt very satisfied with the food. I hope I’m doing it right and not over eating. Thank you for your blog.

  55. Suburban Grandma

    September 20th, 2012 at 5:33 pm


    It must be very difficult to do without coffee, if you are so used to having it on regular basis. Sounds like you cut down considerably, and that’s already better than what you were used to. If you read the foods allowed in future phases you will feel so much better about the whole diet, because you see a light at the end of the tunnel, and regular foods are slowly introduced back into your daily menu.
    Portion control is important, because it prepares your system for managing the food you supply, without making you feel hungry.
    I actually ate less than recommended since I was not feeling hungry, and eating 3 times per day, and having 2-3 snacks between meals, was more than I normally eat during the course of the day. You are doing great. Keep up the good work, and remember to stay active. My favorite exercise is walking, and I walk almost everyday during my lunch time. I followed this diet back in January, and have not gained back any of the weight I lost then, and I am not totally avoiding all the “bad” foods on that list….but do watch my portions and stay active. Good Luck to you!!

  56. Jill

    December 7th, 2012 at 5:45 pm


    I dont know where you got this list of foods for Phase 1, but its not right…check the doctors book

  57. Suburban Grandma

    December 8th, 2012 at 10:04 pm


    Actually that list IS copied from the book I own, written by the doctor, unless there is another copy of that book with a different list.
    What book do you have?

  58. Rob

    December 26th, 2012 at 11:02 am


    I’ve always referred back to your website over the years to review the list of allowed foods (I lost my book a few years ago). I know Dr. Smith updated the diet and released a new copy of the book so maybe that’s what the previous poster is referring to. I’m starting a new fat smash today I’ve done 5 or 6 solid fat smashes over the years with great success. I stick to this version of the diet (The Original, I believe), just because I’ve had a lot of success with it in the past.

  59. Suburban Grandma

    December 26th, 2012 at 9:06 pm


    Thank you so much for your input. I believe you are correct, since some of my readers feel that I have altered the list of foods, but I am really just summarizing the list directly from the version of the book I own. Just like you, I followed this diet regimen as posted in all the phases in my posts, and had great results, without too much sacrifice. I feel the first two weeks of detox are the toughest, and after that this program is very “user friendly”.
    Stay healthy and fit.

  60. Erin

    January 1st, 2013 at 8:52 pm


    I am starting phase I tomorrow! I did a 12 day phase I in 2010, and then about 6 months of an altered phase 2/3. It worked amazingly! Just now feel the need to re-kick the wheels. I hope I can keep it up like my last go round! Thanks for the refresher rules…. And I love to hear people comment on their progress!

  61. Suburban Grandma

    January 2nd, 2013 at 5:38 pm


    Yeay for you!!!!
    I know you can do it, since you already did it before and know what to expect. I am actually thinking about doing the detox, just to jump start the system again and have a good excuse to stay away from the foods that are not so healthy to consume in the first place. Keep us posted and good luck!

  62. T

    February 17th, 2013 at 6:26 pm


    You are correct in the listing of the food list but it does say on the top of page 142 “Choose the snack that fits the phase you’re currently in” therefore unless its veggie/fruit/yougurt it’s not phase 1. Also…even though I wish it were true…no cheese on phase 1 (page 22)

    Good luck all!

  63. Suburban Grandma

    February 17th, 2013 at 6:44 pm


    The list of snacks allowed, in The Fat Smash Diet book,did not group them by phases, but rather designated the proper phase to each snack on the lists. I separated all these snacks into phases, creating a separate list of all the allowed snacks, for each phase.
    I don’t know what book you are looking at, but the one I have lists LOW FAT cheese 1 1/2 slice as ALLOWED food in PHASE I.

  64. Heather

    March 6th, 2013 at 11:34 pm


    I was totally confused about your list of phase 1 foods since it is totally different from what is in my book. I originally purchased my book in 2007, and it has since been revised. I did a little google search, and there have been many foods added to phase 1 that were once not allowed. I just don’t see how it would be considered a detox now that so many processed foods are now allowed. I will probably continue doing phase 1 the original way, even though the new foods are tempting. Thanks for the great site :)

  65. Suburban Grandma

    March 7th, 2013 at 5:35 pm


    I purchased my book in Jan. 2008, and followed this diet twice already, just the way it was printed, and posted, and it worked for me.
    I plan to do it again later on this spring, and agree with you, I will not change anything. Actually I did not even eat all of the foods he has listed.
    I have not seen any new updates, and actually am not interested in any, as this diet worked perfectly for me the way it is.
    Thank you for stopping by and for your comments.

  66. kiki

    April 11th, 2013 at 8:15 pm


    Ok so what was a typical meal plan that u followed for the 9 days and where is the 3 other phases could u email it to me

  67. Suburban Grandma

    April 14th, 2013 at 9:17 pm


    Everyone needs to create their own meal plan, since not everyone likes the same foods.
    I used lots of brown rice, all kinds of vegetables, fruits, water, oatmeal…
    If you read the full article, and check out the other list of posts below it, you will see links to the other phases posted.

  68. Frank Nitty

    May 15th, 2013 at 12:18 pm


    I just completed phase 1 Detox on May 11, 2013. For the detox the only information I used was on page 21-22 of the book. For detox i opted not to use the info on page 143 regarding the snacks. That was just my choice. Anyways, Exercising everyday for 1 hour my weight was 238 pounds on day 1. I weighed myself on day 10 and my weight was down to 224.5 pounds. So when Dr. Smith says on the cover of the book, “Start seeing big results in 9 days”, he’s exactly right ! So I encourage anyone to discipline themselves for 9 days, and you will see results.

  69. Suburban Grandma

    May 15th, 2013 at 10:18 pm


    That is amazing!!! Congratulations!!
    You are a stronger person than I could ever be, since I needed some of the snacks for in between pick-me up.
    Keep up the great discipline, and good luck with the rest of the program. Thank you for sharing your encouraging comments.

  70. Shelitta

    June 8th, 2013 at 10:56 pm


    Can you eat corn on the cob in the 1st phase?

  71. Suburban Grandma

    June 9th, 2013 at 7:55 am


    I don’t see why not…it is a vegetable…the key is moderation, since you want to learn to eat small portions of nutritious food but more often (3 meals per day, plus 2-3 snacks between meals).

  72. sara

    July 22nd, 2013 at 9:11 pm


    guys i ordered the book from amazon and unfortunately the carrier didn’t have access, can you please tell me how it works i mean i am still confused how the fist phase works , do u mean i can for example eat lentils and brown rice with salad ?
    and what are the servings for lentils and chickpeas?
    do u mean unlimited that we can eat them in any quantities during the meals ?

  73. Suburban Grandma

    July 24th, 2013 at 7:41 pm


    You can also find this book at Barnes and Noble store…and maybe even at the library. Like with any “diet”….the success is in the kind of food (healthful), as well as quantity. Unlimited still has to be a reasonable portion….LESS IS MORE…that is why then advise to eat smaller portions but more often, so the stomach eventually shrinks in size and require smaller portions to be satisfied. Good Luck!!

  74. Samantha

    May 2nd, 2014 at 9:10 am


    Can I use vegan tropical shakeology on phase 1?

  75. Suburban Grandma

    May 3rd, 2014 at 9:20 pm


    It sounds like you are very health conscientious already, and if it works for you then I would say “No need to fix something that is not broken”….:-)
    Stay healthy and happy.

  76. WeepingMary

    September 9th, 2014 at 3:40 pm


    I love this diet. I do the phase 1 whenever I need a shock and a metabolism boost. I average 5-7 lbs lost in the 9 days. I exercise 45 minutes a day and following the diet ALMOST to the letter. I must have coffee in the mornings. It’s essential to be keep my job. :)

    Good luck everyone!

  77. Suburban Grandma

    September 9th, 2014 at 9:23 pm


    My congratulations to you!!!! I LOVE this diet as well.
    I do the same thing with the “shocking the system” thing….You are doing better than me with exercise though…I walk every day, but I really should do more than that…I am at the point now where I need to “detox” my system once again…to get rid of all the “junk” I have been snacking on during the summer. It makes me feel sooooo good to clean up my eating habits, and lose few pounds at the same time.
    Thank you for your honest comments.

  78. Nicole

    October 28th, 2014 at 11:23 pm


    I am wondering if barley is okay to eat in the first phase of the fat smash diet?

  79. Suburban Grandma

    October 30th, 2014 at 10:16 pm


    I would think “yes”, since it is a natural grain, and brown rice is acceptable.

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

    February 8th, 2015 at 5:03 pm


    In Phase 1, I was limited to pretty much only fruits and veggies. But that limitation forced me to be creative about meals. Mexican-style burrito bowls with brown rice, black beans and corn. Sweet potatoes with black beans. Smoothies. Salads. Quinoa stuffed bell peppers. And many, many more.

  81. Suburban Grandma

    February 8th, 2015 at 7:52 pm


    Basically true…but there also was oatmeal, brown rice, nuts, saltines…yogurt, milk….only flour, white potatoes, white rice, meat and fish are not used during Detox 9 days.
    Very doable.!!!!

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