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

Snacks:

(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

EXCLUDED FOODS:

  • 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. The Fat Smash Diet – First Day OF Detox
  2. Foundation – Phase Two-The Fat Smash Diet
  3. Phase II – The Fat Smash Diet
  4. Construction – Phase Three – The Fat Smash Diet
  5. Detox Yourself – The Fat Smash Diet
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16 Responses

  1. www.squidoo.com/borobudur-temple

    November 13th, 2010 at 12:32 am

    1

    i will try this recipe at home Thx

    http://www.squidoo.com/borobudur-temple

  2. Suburban Grandma

    November 13th, 2010 at 11:20 am

    2

    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

    3

    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

    4

    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

    5

    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

    6

    I think MODERATION is the key to good health.

  7. Denzel

    September 19th, 2011 at 1:57 am

    7

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

  8. Suburban Grandma

    September 19th, 2011 at 5:52 pm

    8

    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

    9

    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

    10

    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

    11

    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

    12

    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

    13

    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

    14

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

  15. javier picard

    December 18th, 2011 at 11:33 pm

    15

    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

    16

    Thanks.
    Do the right thing, and stay healthy.


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