Congratulations!

The Detox Phase of the Fat Smash Diet was successfully completed after the 9th day.

Didn’t the 9 days just fly by?  Aren’t you feeling better already?  I sure am; it feels great!

Phase Two is much easier to keep up with than Phase One, regarding the food selection.  Even though we still continue with all the foods from Phase One, we are making new additions.  In this phase, we are introducing back some of the foods excluded during the past nine days.  The importance of eating 4-5 smaller meals per day remains in addition to the healthful snacks in between.

It is very important to remember NOT to skip meals and stick to the eating schedule we have set up for ourselves in Phase One.  Keeping up with exercise and other physical activities is of great importance at all times in order to continue smashing the fat and building good habits.

Here is a link to a very simple and tasty recipe for Orange Chicken with Broccoli pictured in this post.

For additional healthful recipes to prepare and enjoy, please click on this link.

To find additional selections of daily servings, click on the enclosed link:

MEATS
(portions are 3-4 oz, equivalent to a deck 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

SEAFOOD:

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

EGGS:

• 1 whole egg- scrambled, boiled, or poached

MILK and CHEESE:

• 2 1/2 cups of low-fat, skim, or soy milk
• 2 oz. of cheese (2 slices)
• ½ cup of cottage cheese

CEREALS:

• Any unsweetened cereals – 1 cup of cold, or ½ cup of hot
• Sweeteners:
• 4 tsp of granulated sugar (or sugar substitute)
• 1 Tbsp honey

DRINKS:

• Coffee – 1 10oz cup, and 3 cups or herbal tea, and 5 cups of Club soda or 2 cans of diet soda, and 1 cup of iced tea (sweetened only with 2 packets of sugar substitute, or Lemonade made with real lemons and 2 packets of sugar substitute or 2 tsp of granulated sugar.
• Unlimited flavored seltzer or tonic water
• Unlimited tap or bottled water

SNACKS:

• 2 graham crackers and 2 tsp. low-sugar jelly
• 2 Tbsp raisins and 10 peanuts
• 2 gingersnaps and ½ oz cheddar cheese
• 2 small chocolate chip cookies
• 15-20 fat free Tortilla chips
• 4 animal crackers and 1 small orange
• 2 rice cakes topped with 1 tsp. peanut butter
• 1 cup unsweetened applesauce
• 8 halves dried apricots and ½ cup skim milk
• 6 saltines-type crackers with 2 tsp. low-sugar jelly

EXCLUDED FOODS:

• White rice
• White Potatoes
• Bread/English muffins
• White pasta or whole wheat pasta
• White flour
• Pastries, donuts, Danish, cakes, cookies, brownies,
• Candy
• Ice Cream
• Potato chips, corn chips, tortilla chips, popcorn
• Chocolate
• Bacon
• Sausage
• Alcohol
• Fried foods
• Fast Foods
• Regular Soda
• Sweetened juices from a bottle or can
• Milkshakes
• Frappuccino
• Café latte or cappuccino

TIP: Don’t forget to do some physical activity after dinner.  Also, remember the size of your food portion:  less is more!

Whenever you weigh yourself, do it in the morning just before stepping into the shower.  You will love your scale.