Super job!!!!

We just completed Phase II of the Fat Smash Diet and are about to begin Phase III, the Construction Phase.

It’s time to compare notes with our consciences and pat ourselves on the back for eating healthy, staying in motion, and, most of all, feeling so much better.

We have been doing so well with all the fruits and vegetables, and controlled food portions, so in this phase it is time for some rewards.  Enjoy some of the SWEETS we have been avoiding.  However, we still need to pay attention to the portion size of each serving.  Instead of eating 5 cookies, we should allow ourselves only 2-3.

Also, for those who missed their alcohol, check out the selection below….surprise….you can now enjoy a glass of wine, a beer, or a mixed drink.  Watch the volume!

Now that we trained our body to require smaller portions of food, but receive it more often (4-5 times per day), there is no need to go for the super-sized portions, seconds, or fill our plate to the rim.  Now we need to keep up with everything we learned and discipline ourselves not to fall into the trap of bad eating habits.

If for any reason, you had some weak moments and stopped following the plan, thus gaining some weight back, do not panic, it can be fixed.

All you have to do to get back on track is to go back to Phase I until you have lost the weight you gained back, then go an extra day in Phase I, then go back to Phase III.  It can’t get any easier!

In this phase, Dr. Smith suggests dedicating one day per week to foods from Phase II, to shake up your body from its comfortable routine, which may also contribute to greater weight loss.  He also suggests doing a “two-a-day” routine by doubling your daily exercise routine, one in the morning and one in the evening, to burn more calories.

For those who do not have this Fat Smash Diet book, I am providing a new list of foods for this phase.  Just remember that all the foods from previous phases remain in the plan plus additional foods are added.  This is the beauty of this Fat Smash Diet.

Here are the additional selections of daily servings:

MEATS:
(portions are 5 oz, equivalent to a deck and a half 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
• Turkey Sausage – 1 link
• Turkey Bacon – 2 slices
• Regular Bacon – 1 slice

SEAFOOD:

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

EGGS:

• 4 egg whites or
• 2 whole eggs- scrambled, boiled, or poached

MILK and CHEESE:

• 3 cups of low-fat, skim, or soy milk
• 2 oz. of cheese (2 slices)

PASTA and BREAD:

• Whole wheat pasta – 1 cup
• Whole wheat/whole grain/pumpernickel bread – 4 thin slices
• Whole wheat/multi-grain English muffins – 1

DESSERTS:

(one dessert per day.  Cookies at the silver dollar size)

• Chocolate chip cookies – 3
• Gingersnaps – 4
• Oatmeal raisin cookies – 2
• Peanut butter cookies – 2
• Whole graham crackers – 2
• Low-fat ice cream – 1 scoop
  

AlCOHOL

(one choice of one serving per day )

• Wine – 6 oz
• Beer – 12 oz
• Mixed drink – 4 oz

SNACKS:

• Small brownie – 1
• Licorice – 1/2 of a small pack
• Sherbet – 1/2 cup
• Chocolate Pudding, sugar-free, made with low-fat milk – 1/2 cup, plus 2 Tbs whipped topping
• Melba toast – 4 slices

EXCLUDED FOODS:

• White rice
• White Potatoes
• White Bread/English muffins
• White pasta
• White flour
• Pastries, donuts, Danish
• Cake
• Regular Soda
• Milkshakes
• Frappucinos or cappuccinos
• Cafe latte

Of course, we can’t deny ourselves all of the above-listed RED foods for the rest of our lives, but we need to be reasonable about it.

There is no harm done if we step out of bounds with our eating habits, we just pick up where we left off resume our healthy eating, and continue with our physical activity.

Live happy and healthy!