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The Fat Smash Diet – First Day OF Detox

I already informed you about the Fat Smash Diet, introduced you to the book, posted the food list, and hopefully convinced you to join me, so we can have fun together.

So today is the BIG day, our first day of Detox, and as with anything else in life, first is always the most challenging.  It will get easier with each passing day, believe me, because you are building up your confidence, self control, and most of all, you begin to feel better and eat healthier.

I will not bore you with this every day, but today I will share my daily menu with you,  and I am looking forward to hear about yours.

I printed out my lists of Recommended and “DO NOT” foods, and posted it on my refrigerator.  My food shopping was done on Saturday, and on Sunday I jotted down my basic plan for my daily eating routine and a quick first day menu.

Since my morning starts at 5:15 AM everyday, Monday through Friday, my eating time might differ from yours.

6 AM- Breakfast

  • 1 cup of cooked oatmeal with skim milk (please check out my Tip, below)
  • 1 cup of OJ
  • 1 slice of Low Fat cheese
  • Multiple Vitamin
  • Water

9 AM – Snack

  • 15 grapes
  • 4 saltine crackers
  • Water

12 noon – Lunch

  • Tossed salad with 1 Tbs. of light dressing
  • 1 cup of Brown  Rice with sauteed onions in 1 tsp of Extra Virgin Olive Oil
  • 1/4 tsp. salt, pepper to taste
  • Yogurt – Low fat
  • Fresh Fruit
  • Herbal Tea, no sugar (I do not like sugar substitutes)
  • Water

3 PM – Snack

  • 6 baby carrots
  • 6 Almonds
  • Water

6 PM – Dinner

  • 1 cup Brown Rice with  1 Tbs. Soy Sauce
  • Steamed vegetables, with pepper
  • 1 cup Low Fat Milk
  • Water

8 PM – Snack

  • 1 cup herbal tea
  • 3 saltine crackers
  • Water

As you can see, my meal plan include 3 meals per day, plus 3 snacks.  This is more food than I normally would consume on daily basis.  The portions are the right size, plus the snacks in between, plus all the water I wish to drink, really is more than enough to keep me satisfied, and I never feel overly hungry.

It is very important to stick to the recommended and excluded foods in each session, watch your portions, and exercise at least 45 – 60 minutes per day.  I take a 10 minutes walk after eating lunch, then walk again for at least 30 minutes after dinner, and climb the stairs 3-4 times after my last snack for the day.  Since I try to go to bed by10 PM, sleep is also very important to  good health, I still have enough time to settle down and relax my body after the “stair master” workout.

I alter my weekend schedule just a bit, since my day starts with breakfast around 8 AM, so I move my first snack to 10 AM, then follow the rest of the schedule as is.  I also take my long walk after lunch, rather than in the evening, and I think of house cleaning, or gardening, as an additional exercise.  It is… don’t you agree?

I am very diligent about following my eating schedule, as this is very important for the system to get used to, and help the metabolism.

For menu variation, I may use two poached or cooked eggs, but I only eat the whites, or just have a smoothie (click here for a recipe – but  do not add whey during the detox program), which I would split between breakfast and snack.  I also love veggie burgers, and use them for lunch or dinner, plus Brown Rice, which I never used until I started this program, and now prefer it over the white rice.

Here is my own testimony about the results of the Detox Phase.

When I tried this program for the first time, and after completing the 9 days of Detox, I started the Phase Two, at which time someone at work had a birthday and shared a chocolate chip cookie withe me, which I thought was OK to have one cookie.  Well, I thought it was OK, but my system did not care for it, and I experienced a very uncomfortable feeling in my stomach.  It felt as if I ate several of them, and over indulged. My body’s reaction really surprised me, but at the same time it felt great knowing that my system was cleansed, and reacted so suddenly to the sugar and the fat in that one cookie.  This is why I am trying this program again, after slacking off for about a year.

My next post, regarding this diet, will publish on the 9th day from today, and I will provide you with the food list for the Second Phase.  Until then, enjoy your healthy lifestyle!!

Tip: If you plan to cook your Oatmeal in a microwave, you need to keep an eye on it, so it does not over boil and really mess up you microwave (Ive been there and done that…not pretty).

Here is how I do it:

  1. Heat up 1/2 cup of water in a bowl,  for 1 minute.
  2. Add  quick oats (I like it thick, so I use about 5 tsp).
  3. Mix it in well.
  4. Microwave again for 30 seconds.
  5. Mix it up.
  6. Microwave for additional 30 seconds, and this time keep an eye on it, because you might have to stop it sooner to prevent any overflow.
  7. Remove (be careful, as the bowl might be hot).
  8. Add some low fat milk (1/2 cup).
  9. Mix it in.
  10. Add some fresh fruits.
  11. Enjoy.
  12. Make sure you only consume 1 cup of it.
  13. Any left over,  I use it in a smoothie for my mid-morning snack).

Did you also notice that I have WATER listed in every meal/snack selection?

You want to drink as much water as you can, since it will not only keep you feeling full, if needed, but also help you flush out the toxins from your body much faster.  I try to drink 64 oz of water per day.

24 thoughts on “The Fat Smash Diet – First Day OF Detox”

  1. Matt Abney says:

    I love your oatmeal recipe. Can’t get enough of that stuff. I like to eat it with a bit of coconut oil, walnuts, bananas and a little stevia to sweeten it. One this I like about your Smash Fat diet is eating through out the day and keeping your metabolism burning.

    Thank you for the great info. I wish you all the best.


  2. Suburban Grandma says:

    Oatmeal is great! It makes a quick and nutritious breakfast, and I love it in a smoothie with some yogurt and fruits. I really am very pleased with the Fat Smash Diet program, because I taught me to pay attention to healthy foods, eat often in small portions, and lose weight at a normal pace.
    Thank you for stopping by and leaving your comments.

  3. Tiffany says:

    oh I dont know how long Im going to make it . I had a fruit smoothie, fruit salad, and steamed broccoli and brown rice and yogurt and Im starving .

  4. Suburban Grandma says:

    You can do it!! I know you can. Give yourself a chance, please, and you will love the new you. It only gets better with time, as your system learns the new pattern. Remember to eat three meals a day, and at least two snacks in between meals. Do not skip meals. DRINK WATER….this will help you fell fuller, and will keep you occupied. Don;t give up. I did it, and you can too.

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  7. Suburban Grandma says:

    It teaches you how to keep your body working for you with great results.
    Thank you for stopping by, drop by again, please.

  8. lovinglife says:

    I did the fatsmash last year and completed the whole program; I lost 30lbs; but went back to my normal eating habits. Now, it is hard for me to start back with the fatsmash.

  9. Suburban Grandma says:

    Wow, congratulations!!! That was a very successful diet for you, losing 30 lbs.
    The hardest part about any diet is to keep up the good habit we learn.
    At least now you know the difference between foods that are healthy for you, and those that are not as beneficial.
    You can always do it again….and try to rewards yourself occasionally with your favorite foods, but stick with the recommended foods for every day eating. Maybe add some walking to your daily activities, and this will help you burn some calories and make you feel better.
    I know you can do it, because you already proved it to yourself. Go for it!!

  10. Yolanda says:

    In reading yout post I get the impression that during Phase I you can only have one snack item during your alloted snack time. In your meal plan I see that you have included two i.e. 15 grapes and 10 saltine crackers just want some clarity before I start on Monday

  11. Yolanda says:

    Correction 15 grapes and 4 Saltine Crackers

  12. Suburban Grandma says:

    You are correct, the instructions were kind of confusing, since it states that you can eat all the fruits and veggies you desire, then they give you other limits in snacks.
    I noticed that my highest hunger was during the morning hours, rather than afternoon, so I added ONLY 4 saltine crackers to my snack, in addition to the grapes. This was only one day example. I tried to use different foods, so it would not get boring to have the same thing every day. The list of allowable foods is sufficient enough to be able to do that.
    Drinking water is very important!!! You will do even better than me, if you exercise more than I did. I know you can do it, and you will love yourself for it. Please keep us posted. Good Luck!!

  13. Suburban Grandma says:

    Thank you for the correction. Please read my reply to your first comment.
    Keep up the good work!!

  14. Sue says:

    This is my third time doing Phase I. The first time I did it, I lost 7 pounds in 9 days and felt much better without all the junk food. But old habits die hard and I went back to my old ways. I am planning to do Phase I only to detox and then get back on my Weight Watchers plan (which I know works – I lost 60 pounds on it before I had my daughter, then gained it back). Thanks for all the great information on your site!

  15. Suburban Grandma says:

    Congratulations on taking care of your health and body.
    Sounds like you are on the right track. You mention Phase one ONLY, does this mean that you did not follow through all the stages? Weight Watchers is also a great diet, but for me it is just too much calculating and counting points. I also will start my Fat Smash Diet again, because it has been three years now since my last time, and I did gain back 5 lbs. (not bad for not really following it for this long), but I loved the feeling after the detox.
    Good luck to you.

  16. mj says:

    Is honey a good substitute for sugar or artificial sweetner?

  17. Suburban Grandma says:

    Real honey is healthier than sugar,for adults, (not to be given to small children), but I would not use it as a sugar substitute. Honey also contains sugar in its ingredients.

  18. Sheleeze says:

    I just was curious…I attempted the FSD a few days ago and was so hungry by dinner time I gave in to what I made my family for dinner. Now its Monday and I’m attempting again tomorrow by preparing myself a little bit better and setting up a meal chart when I noticed that you had consumed cheese and also nuts during phase I when that is on the list of foods NOT to eat. Now my question is being that you have done this before should I stick to the foods list religiously or is it safe to steer somewhat from it and get the same results? Thank you for your time 🙂

  19. Suburban Grandma says:

    I applaud you for trying to learn to eat healthier and in acceptable portions. I am not a very big eater to begin with, so maybe that is why it was not that difficult for me to follow this diet. Actually, all the food suggested in this diet, in all phase, was more than I normally would eat during the course of the day. The idea behind this diet is not only to help you lose weight, but also to introduce you to healthy foods, importance of smaller portions but more often. Three meals per day, plus 2-3 snacks.
    I did not deviate away from the food lists provided in this book, which I copied into my blog. However, please note that cheese and nuts are NOT on the list of NOT ALLOWED foods, but the allowed cheese is LOW FAT, and only 1 1/2 slice per day, and the nuts are ALMONDS. If you have 10 almonds and a large glass of water, you will feel full. Also, you need to east slowly, since the slower you eat the fuller you will feel. You can snack on all the veggies and fruits you want, but here again, you do not want to overeat. If you eat breakfast, then 2-3 hours later you have a snack, then 2 hours later lunch, then 2-3 hours later another snack, then 2 hours later dinner, then 2 hours after dinner another light snack, you should be OK. Also, you can drink water as much as you want, which will also keep you thinking that you are eating. Good Luck!
    I know you can do it, since you already set you mind that you want to do it. Also, keep yourself busy, and away from the kitchen, so you are less tempted by food being near you. You will love feeling better and enjoying new healthful foods you have not done before. I never used brown rice before, but love it now. I like mixing mine with veggies, or just sauteed onions in oil. I don’t really like it plain. Also, oatmeal with a banana is my favorite breakfast now….Please keep us posted with your progress.

  20. Deb says:

    you mentioned that you had 4 saltine crackers. I don’t believe you can have saltine crackers in phase one of this diet.

  21. Suburban Grandma says:

    Yes you can…if you have the same book I do, check out page 143, 6th line down…..
    Enjoy healthy eating!!

  22. Tiffany says:

    Your detox menu is flawed. 1. Saltines are made with flour which is not part of detox phase. 2. No cheese allowed. 3. No nuts allowed. Not gonna hurt but definitely not following detox phase as it’s listed in the book that I have.

  23. Suburban Grandma says:

    I don’t know what book you have, but this list of foods is precisely reprinted from the book I have.
    I definitely had great success with this diet, and followed the book the same way the post are written.

  24. Jodi says:

    I know I’m late here, but Deb and Tiffany are correct. Although there is that allotted snack list on page 143, it clearly also says right on that same page to “choose the snack that fits the PHASE YOU’RE CURRENTLY IN.” So that list is for ALL phases and you are only to have the snacks that fit in with your current phase (so when you are allowed crackers in later phases, that is when you are allowed those 7 saltines mentioned, etc.) If you had success doing it the way you did it, then that’s all that matters! But those foods are not allowed in phase one for those following it properly… In any case, I hope you continued your success!

  25. Suburban Grandma says:

    Thank you very much for your feedback. I am not much of an eater, so the I could not even eat all the allowed foods and amounts, but I learned how to space out my meals and snacks, and how to select healthier snacks than I used to eat. Also, I am a very active person, so maybe that was the key to my success. Thank you again for stopping by and taking your time to leave a comment.

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