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. Foundation – Phase Two-The Fat Smash Diet
  2. The Fat Smash Diet – First Day OF Detox
  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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46 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.

  17. Libby

    February 10th, 2012 at 12:05 pm

    17

    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

    18

    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

    19

    Yes! Thank you. Coffee be gone!

  20. Suburban Grandma

    February 11th, 2012 at 8:11 pm

    20

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

  21. Patricia

    February 26th, 2012 at 2:35 am

    21

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

  22. Suburban Grandma

    February 26th, 2012 at 4:05 pm

    22

    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

    23

    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

    24

    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

    25

    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.
    cavemandietblog.com

  26. Suburban Grandma

    March 2nd, 2012 at 5:32 pm

    26

    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

    27

    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

    28

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

  29. Suburban Grandma

    March 5th, 2012 at 7:56 pm

    29

    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

    30

    That is great news.
    Good luck with progress.

  31. Sametria

    March 7th, 2012 at 11:22 am

    31

    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

    32

    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

    33

    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

    34

    I can have nuts in the first phase?

  35. Kathy Stanley

    March 23rd, 2012 at 8:32 am

    35

    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

    36

    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

    37

    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

    38

    thanks again will have to look at it again.

  39. Sametria

    April 21st, 2012 at 11:10 am

    39

    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

    40

    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

    41

    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

    42

    Thank you.

  43. Designers

    May 7th, 2012 at 9:43 am

    43

    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

    44

    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

    45

    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

    46

    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.


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