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The Fat Smash Diet – Healthy Lifestyle



If you have been following my blog, you already know that I am very impressed with The Fat Smash Diet, and love following all the phases at least once every year, with very rewarding results.

Of course, before making this decision, you should check with your Primary Care Physician if your medications and pre-existing conditions will allow you to make these lifestyle changes.

Some people think it is too harsh (no coffee or alcohol for 9 days…wow…), but it is perfect for my taste and my lifestyle.

The holidays are over (I have been really bad); the cookies and chocolates are gone…or almost gone: the three-way mirror and the scale are not my best friends at the moment, so the Fat Smash Diet comes back to life.

I don’t set any New Year’s resolutions for myself, but get very motivated to address my slacked-off eating habits right after the holidays and after my birthday.  Lucky for me the Great Lent usually is also around that time, so it makes it that much easier for me to pay attention to a healthy lifestyle.

Don’t be alarmed by the “NO” foods listed below.  You will be surprised how easy it is to remove them from your menu for this short period.  Also, even though you learn to eat smaller portions, you need to eat more often, actually every 3-4 hours.

Dr. Smith suggests the following eating schedule (which can be modified to fit your day, but still need to include the number of meals):

8 am – meal #1

11 am – meal #2 (heavy snack)

2 pm – meal #3

5 pm – meal #4 (light snack)

7 pm – meal #5

9 pm – light snack (as long as you still stay up for at least 1- 1.5 hours before going to bed)

Starting this Monday I will begin Phase I, and hoping that some of you will join me on this journey of healthy eating.  This means  this weekend we need to shop for the staple foods used in Phase I:

  • Fresh fruits
  • Vegetables
  • Brown rice
  • Chickpeas
  • Veggie burgers
  • Low-fat milk
  • Low-fat cheese
  • Saltines
  • Nuts
  • Low-fat yogurt
  • Hummus
  • Lots of water

Have you noticed there are:

  • No pasta
  • No bread
  • No white rice
  • No potatoes
  • No meat or fish
  • No coffee
  • No sugar
  • No chocolate

These “NO foods” are excluded during the Detox Period – Phase I of the Fat Smash Diet, which lasts only 9 days.

Many of these “NO foods” get slowly introduced back into the daily menu, as we progress further into the other phases.

You may click on the links below, for a closer overview of the different phases and foods of The Fat Smash Diet.

Phase I – Detox (only 9 days)

Phase II –  Foundation (3 weeks)

Phase III – Construction (4 weeks)

Phase IV – The Temple  (for Life)

I love The Fat Smash Diet because it is NOT a real diet, but rather a healthy lifestyle.

My body feels so much lighter and more energetic after only a few days of following the Phase I regimen.

A healthy lifestyle also means keeping your body in motion, hence the need to dedicate at least 30 minutes per day to some type of physical activity, which for me is outdoor walking, stretching, and exercising on the elliptical machine.

The Fat Smash Diet book has a variety of recipes, some of which I tested and posted previously (see links below).


Delicious Smoothie

Fruity Smoothie


Mini Breakfast Quiche


Carrot Soup

Lentils with Mushrooms and Asparagus – vegetarian soup

Green-Bean-VinaigretteGreen Beans Vinaigrette

Veggie Burger

Veggie Burger

Baked Falafel

Vegetarian Cabbage Rolls

Baby Lima Bean Salad

Chickpeas Vinaigrette

Texas Caviar – refreshing veggie salad

Green Goddess Quinoa Salad

Berries with Oatmeal and Quinoa

Baked Oatmeal with Apples and Craisins

I hope you enjoyed this post and will consider joining me now, or at your convenience, on the journey of a healthy lifestyle.

I am looking forward to hearing your comments, please.

Thank you.


7 thoughts on “The Fat Smash Diet – Healthy Lifestyle”

  1. Pingback: Baby Lima Bean Salad – Vinaigrette Recipe
  2. Trackback: Baby Lima Bean Salad – Vinaigrette Recipe
  3. Pingback: Lentils With Mushrooms and Asparagus – Vegetarian Soup Recipe
  4. Trackback: Lentils With Mushrooms and Asparagus – Vegetarian Soup Recipe
  5. Pingback: Foundation – Phase Two-The Fat Smash Diet
  6. Trackback: Foundation – Phase Two-The Fat Smash Diet

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