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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

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