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Foundation – Phase Two-The Fat Smash Diet


We successfully completed the Detox  Phase of the Fat Smash Diet.

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 than Phase one, in regards to food selection.  Even though we still continue with all the foods from Phase One, we are making new additions.  This phase lets us get back to many of the foods we were missing during the past nine days.  It still is very important to eat 4-5 smaller meals per day, and healthful snacks in between.

We must remember NOT to skip meals, and stick to the eating schedule we have set up for ourselves in Phase One.  We must keep up the good work with physical activities, to keep on smashing the fat, and building good habits.

Here are the additional selections of daily servings:

(portions are 3-4 oz, which is 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


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


  • 1 whole egg- scrambled, boiled, or poached


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


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


  • 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


  • 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


  • White rice
  • White Potatoes
  • Bread/English muffins
  • White pasta or whole wheat pasta
  • White flour
  • Pasties, 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 your food portion size:  less is more!

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

52 thoughts on “Foundation – Phase Two-The Fat Smash Diet”

  1. diet weight loss says:

    This is excellent. I did not realize this before. Thank you very much.

    Despite of my bulging tummy and gaining weight complaints, I have not tried any of those diet pills promoted over the Internet.

  2. Suburban Grandma says:

    Since I am not big on pills of any kind, unless I really have to use them to get well, I really enjoyed this learning process for a healthy eating habit.
    I could not believe myself that with some small sacrifices (like not eating bread, potatoes, and white rice), once could actually lose weight. The good thing is that you actually get to eat so many different foods, not just a very limited group of foods.

  3. Im On Diet says:

    I’m on diet now. I looking for more information about diet. thanks for your post. It’s really helpful! 🙂

  4. Suburban Grandma says:

    This one worked the best for me, and I got great results.

  5. katrinasharvan says:

    Great! I like this article. You are so good in explaining about this subject. thanks for all.

  6. Suburban Grandma says:

    Thank you.
    Keep us posted about your success!

  7. Amy @Palm Valley Ranch says:

    How could you be so good in dieting subject.. I would try this dietary foods, It might help me staying fit and slim! thanks!

  8. Suburban Grandma says:

    I tried this diet myself, and it worked for me, so I shared my experience with all my readers. Actually, I have not been so good the last year, so I am planning to start it again, and to shape up some more.
    Have fun with it, and stay healthy.

  9. Rob Spellman says:

    I have done this diet several times now and lost my book some time ago, I always find myself reviewing your blog to remind myself what I can and can’t eat during the different phases. Thanks for the info; you can see my history with the diet at my own blog

  10. Suburban Grandma says:

    Congratulations on your very successful Fat Smash Diet accomplishments.
    You look great, and most likely feel wonderful and healthier.
    Thank you for visiting my site.

  11. Ariana says:

    I am currently on the 24th day of the diet (phase II). I absolutely love the fat smash diet and I have lost 10 pounds thus far. I am 20 years of age, started at 202 pounds 🙁 and I am currently 192 :-/ . NOT BAD FOR 24 DAYS! I plan to continue my journey with the fat smash diet and lose 40 pounds in total!! 66 more days to go! 🙂

  12. Suburban Grandma says:

    That is absolutely amazing!!! Congratulations!!!!
    Keep up the great work, and you got my best wishes to continue on. I know you can do it, and you will learn to love to eat healthy foods in reasonable portions.
    I am looking forward to hearing from you again.
    Thank you for sharing your successful experience.

  13. Molly says:

    The fat smash diet really works. If you actually follow the rules and stick with it, you’ll see amazing results. the detox phase is the best.. you feel so great after it is over. Its a real life changer.

  14. Suburban Grandma says:

    I totally agree with you.
    I am doing the detox from time to time, just to get my system back on track, and it feels great.
    Thank you for the comments.

  15. Farah says:

    I loved your blog.Your detox tips and recipe are very helpful– I’m going to save them as reference material. Thanks.

  16. Suburban Grandma says:

    I’m glad you find it interesting.
    Thank you.

  17. Alyssa R says:

    As a paleo /caveman nutrition fan I don’t agree with all your diet recommendations, however the bulk of them is very good advice – the most important is the removal of processed foods such as the white flours and pastas and most things in a box.
    thanks !

  18. Suburban Grandma says:

    I appreciate your time for stopping by my blog and leaving comments. Please note that The Fat Smash Diet is NOT mine recommendation, it is a book written by Dr. Ian Smith, and my list is constructed from his recommendations.

  19. Frances says:

    I am on day 6 of phase one! I have rheumatoid arthritis and it’s quite hard for me to exercise! But I’m doing it. Worked myself up to 8 minutes four times a day. I know I can do this!! I like your blog and thanx

  20. Suburban Grandma says:

    You sound like a very strong willed person. Good for you!
    Please make sure you discuss your diet and work out with your medical professionals, just to make sure they approve of these changes in your lifestyle.
    Good luck, and stay healthy.

  21. Rob says:

    Hi Suburban Grandma, I’m in phase 2 now and like I said I tend to refer to your site since I lost my copy of the book a long time ago. Question some of the snacks seem to be in direct conflict with the excluded food list; like the cookies. Can you confirm that’s correct I thought cookies didn’t come back until phase 3

  22. Suburban Grandma says:

    Super!!!! Phase II is an excellent progress.
    I get so many questions about the different foods listed in my posts, and I check the BOOK every time to make sure I did not mislead anyone…..but as always MY list is correct.
    Phase II allows TWO SMALL CHOCOLATE CHIP cookies (oreo size) as part of the snack list. It also mentions 2 Gingersnaps, for variation. Thank you for visiting my site, and for refreshing my memory. Keep up the wonderful progress!!

  23. Jennifer says:

    On phase two of the book it says that we may not have tortilla Chips but in the back under snacks it says that during phase two you can have 15-20 fat free tortillas. I’m confused, can you help?

  24. Suburban Grandma says:

    Since I read this book the same way you do….neither one of us is the author….to me it means that they do not want you to eat some of these foods as a meal, but allow only FAT FREE tortilla chips in a limit of 15-20, same goes for cookies….the main page states no cookies, but the snacks for phase II list SMALL size 2 chocolate chips or 2 ginger snaps. I followed this diet twice already, and actually did not even eat all the foods they recommend (it was too much for me), try to watch your portions and learn to eat healthy foods, as well as keep active and you WILL lose weight. I did both times….Good Luck!

  25. rkgriep says:

    Where are you finding this extra information about
    the snacks??? I don’t see where we are able to eat cookies,
    graham crackers…????

  26. Precious says:

    In the back where it talks about snacks, it says to eat the snacks that go according to the phase you are in. So Phase 2 does not allow cookies or things such as that! I’d stick with veggies and fruits!
    What I do a lot is heat my rice up and put yogurt over that and cinnamon. It tastes similar to rice pudding!

  27. Suburban Grandma says:

    Actually Phase II does allow either 2 gingersnaps, or 2 small chocolate chip cookies….check pg.#142, if you have the same book I do. However, if you can live without them, then I solute your healthy decision of not having them. Brown rice with yogurt and cinnamon does sound wonderful. Keep up the healthful eating habits, and enjoy your success!! Happy New Year!

  28. Suburban Grandma says:

    If you have the same book as I do (check out the front cover of the book on my blog), you will find the snack list on pg.142-143.
    The phases are marked by each snack, with a ROMAN NUMERAL mark (I, II, III )
    Sounds like you are in, and paying attention to what and how much you are eating. GOOD LUCK and GOOD HEALTH!!

  29. Jennifer says:

    Is sour cream okay during the second phase?

  30. Suburban Grandma says:

    I did not see sour cream included in this phase….
    Sour cream has a high fat count, unless you use the fat free sour cream….

  31. Linda says:

    Phase 1 was great! Now on to phase 2, yes meat added.

  32. Suburban Grandma says:

    Congratulations!!! I love hearing from people like you who are trying to stay healthy and eat healthy. Keep up the good work.
    Good Luck!!!

  33. Lisa says:

    I used this eating plan 8 yrs ago and got awesome results. Got off track the last 5 yrs and just finished the detox. I’m happy with the results so far. Thank you so much for your info! It’s really helping me be successful with my goals!

  34. Suburban Grandma says:

    That is great….don’t beat yourself over it…we all get off track…as long as you try it again to shake up that metabolism….
    Thank you for sharing your comments.

  35. Pingback: The beauty of the Fat Smash Diet | Healthy Living – My Journey
  36. Trackback: The beauty of the Fat Smash Diet | Healthy Living – My Journey
  37. Suburban Grandma says:

    I know….I love bread as well.. but I am so getting used to dealing with it and the results speak for themselves….loooosing pounds AND inches….:-)

  38. Lisa R says:

    Thanks for the great info! Are nuts allowed in Phase II? Thanks for your help!
    (I just completed Phase I and lost 10 pounds!) 🙂

  39. Suburban Grandma says:

    Excellent job!!! Congratulations!!! Wow…you are doing great….lost 10 lbs….super!!! You are doing better than me this time around…I am very happy for you.
    Yes nuts are included in snacks in Phase II. Here is the link:

  40. CMac says:

    I have a question about phase 1 .. Can you do phase 1 longer than 9 days, this is my last day on phase 1 but I couldn’t exercise like recommended bc of knee pain ( lost 5 lbs anyway)…except for the lack of coffee I really don’t mind doing it longer if it will help (mangos and indian food recipes have been keep me honest : ) )

  41. Suburban Grandma says:

    I don’t see any harm in doing a little bit longer…I would not do it for another 9 days….since the food is so limited, and I am sure your system needs the additional foods in the next phase.
    I wish you a speedy knee recovery….My favorite exercise is walking..:-)

  42. Mari says:

    How long is phase two supposed to be?

  43. Suburban Grandma says:

    Check out this link to my post which explains all the phases including the length of each:

  44. Lauren says:

    i see that you have 15-20 fat free tortilla but then you also mention that tortilla chips are forbidden?

  45. Suburban Grandma says:

    The allowed Tortilla Chips are FAT FREE…No regular Tortilla Chips are allowed at this point.
    Thank you for visiting and leaving a comment.

  46. Pingback: Healthy burrito bowl | Healthy Living – My Journey
  47. Trackback: Healthy burrito bowl | Healthy Living – My Journey
  48. Suburban Grandma says:

    Good for you…sounds great to me. Thank you for sharing your comments.

  49. Fat Smash Guy says:

    I’ve just entered phase 2 of the diet and am really not sure I can control myself when I re-introduce these fun foods. Any tips on making it through snacks and meals without overdoing it or completely falling off.?

  50. Suburban Grandma says:

    You have to have faith in yourself. Obviously you are a very strong and determined person, since you made your first step towards eating healthy and you care about your body. You passed the hardest phase, and learned when, what and how much you need to consume. The rest is easy. Just remind yourself how much you love your body and how much you love the people who love and care about you, and your determination and faith will prevail. Just practice what you have learned. Prepare a meal and snack plan for yourself per the suggestions in the Fat Smash Diet book, and reward yourself on the weekend, but starting on Monday, come back to your senses. Keep active, so your metabolism works for you, and you will LOVE the results. Keep on telling yourself how strong you are and how much you want to stay healthy and lead a long and healthy life, and have fun with your loved ones. I am keeping my fingers crossed for you, and I KNOW you can do it!!!!

  51. Fat Smash Guy says:

    Thanks a lot! I stuck to the plan and did pretty good today! You’re right, prepare a meal and snack plan and remember how much I love my body and those who love and care about me. Those are the reasons Why I seeked out this diet in the first place. I Will be healthy and have the energy to love those who love me.

  52. Suburban Grandma says:

    Right on!!!You can do it, and you will prevail!!

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