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Construction – Phase Three – The Fat Smash Diet

Super job!!!!

We are about to complete the Construction Phase of The Fat Smash Diet.

Time to compare notes with our conscience, and pat ourselves on the back for doing a great job, eating healthy and keeping 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 keep in mind the portion size.  Instead of eating 5 cookies we should allow ourselves only 2-3.

Also, those of you who missed their alcohol, check out the selection below….surprise….you can now enjoy a glass of wine, or 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 back into the trap of bad eating habits.

If for any reason, you had some weak moments, and stopped following the plan, thus gained 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 on Phase I, then go back to Phase III.  Can’t get any easier!

In this phase, Dr. Smith is suggesting to dedicate one day per week to foods from Phase II, just to shake your body from its comfortable routine, which may also contribute to a greater weight loss.  He also suggests to do a “two-a-day” routine, which means double your daily exercise routine, one in the morning and one in the evening, to burn more calories.

In case some of you still did not decide to buy the book, I am providing you with a new list of foods for this phase.  Just remember that all the foods from previous phases are staying, and we are adding new ones.  That is the whole beauty of this Fat Smashing Diet.

Here are the additional selections of daily servings:

(portions are 5 oz, which is 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


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


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


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


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


(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


(one choice of one serving per day )

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


  • Small brownie – 1
  • Licorice – 1/2 of 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


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

10 thoughts on “Construction – Phase Three – The Fat Smash Diet”

  1. maryland fishing says:

    Wow. Thanks for the info.

  2. Suburban Grandma says:

    Hey, thanks for stopping by and leaving a message.
    Please come again.

  3. Sheila says:

    Why am I so terrible at sticking to diets? 🙁

  4. Diana says:


    It’s so great that you are putting this on your blog to help others along with this healthy eating plan. I dont like to consider them or call them diets because it should be a way of life to stay and keep healthy. It can be hard I know that for sure! I try to get in my salads at least two to three times a week and exercise every other day. Within the last yr or so Ive lost about 40 lbs. I used to be a size 18-20 and now Im wearing 14-16! It feels great too to be healthy.

    PS Happy Birthday to all the March birthdays in your family! Does your family do anything special to celebrate with your son and husband? When I first met my fiance I found out his mom (my soon to be Mother-in-law) shares the same exact birthday as me!! And what’s even cooler is that she’s a wonderful woman who I love sharing my birthday with!

  5. Suburban Grandma says:

    Don’t feel so bad….you have lots of company out there…I am pretty self disciplined and still have a hard time to stay on track. As long as you are eating healthy and exercising, you’ll be fine.

  6. Suburban Grandma says:

    You know the reason I decided to go through all the trouble of posting about this “healthy eating”, as you like to call it, and including these long lists of foods that go with it, is because I tried it and it is very easy to manage, and it worked for me. Congratulations on your success!!!! That is wonderful, and I am sure it motivated you to keep up with it. I did not lose as much as you did, but I did shed off 15 lbs., and now my goal was at least 10. I guess it would be harder if I loved coffee, since the first 9 days you really have to follow the plan, as your body is being detoxed. It is a slow process but at the same time, it teaches you to survive without some of the bad eating habits from before.
    That is so cool that your birthday is on the same day as your mother-in-law, since my son-in-law has his birthday on the same day as I do.
    I always prepare a dinner and bake a cake for everyone’s birthday. We also exchange birthday gifts.

  7. Dopyt says:

    The article is very interesting! Thanks! 🙂

  8. Suburban Grandma says:

    Glad to hear that you found it interesting.

  9. Rob says:

    Started phase 3 yesterday down over 24 pounds between phase 1 & 2! Suburban Grandma thanks for keeping this info active, I always refer to your site when I’m doing this diet because I lost my book long ago!

  10. Suburban Grandma says:

    Wow…you are doing an amazing job with The Fat Smash Diet….over 24lbs by Phase 3…SUPER!!!! Keep up the great job!!

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