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The Fat Smash Diet – Phase One Foods

The Fat Smash Diet - bookAs I mentioned to you in my previous post about the Fat Smash Diet, there are 4 different Phases you go through during this program, and each phase has a list of suggested and excluded foods.

Some of the excluded foods in one phase are being introduced back into your diet in the next phase, so for ideal success, you need to follow these food suggestions, eat 3-4 smaller meals per day, follow the same eating schedule, and continue to  exercise.

Just think, this phase is only 9 days long….you can do it!!

It is so worth it.

Phase One –Detox

Suggested Foods:

( in daily maximum quantities)

  • All fruits in any quantity.
  • All vegetables in any quantity, except:
  • No white potatoes
  • No Avocados
  • Good sources of protein:
  • Chickpeas
  • Beans
  • Tofu
  • Lentils
  • Brown Rice –  2 cups of cooked rice
  • Low-Fat or Skim milk, or Soy Milk – 2 cups
  • Water – as much as you like
  • Oatmeal – 1 cup
  • All herbs and spices
  • Low-fat Yogurt (no fruit on bottom) – 2, 6-oz cups per day
  • Egg whites – 4
  • Herbal tea – 2 cups
  • Freshly squeezed fruit or vegetable juice – 1 cup
  • Low-fat cheese – 1 ½ slice, or 1 Veggie Burger without bread
  • Sugarless chewing gum
  • Low-fat Mayo – 1 tsp
  • Salt – 1 tsp
  • Butter – 1 tsp
  • Mustard or Ketchup – 1Tbs
  • Soy Sauce – 2Tbs
  • Teriyaki Sauce – 2Tbs
  • Sugar substitute – 1 tsp


(Choose one snack for the allotted snack period in your eating schedule)

  • Low-fat yogurt dip  – 1/3 cup, and  2 cups raw vegetables
  • Cashews – 10 pieces
  • Low-fat Granola bar – 1
  • Grapes – 15 pieces, and ½ cup of low-fat milk
  • Plain Low-fat Yogurt – ½ cup
  • Baby carrots – 1 ½ cup
  • Almonds – 10-14 pieces
  • Jell-O Smoothie snacks – 1 snack
  • Popcorn, air popped – 3 cups- NO butter
  • Saltine crackers – 7
  • Medium banana – 1 frozen
  • Sunflower seeds – 2 Tbs


  • Peanut butter/jelly
  • White Rice
  • Meat
  • Fish
  • Full-fat cheese
  • Bread – all types
  • Raisins
  • Dried or preserved fruits
  • Candy
  • Ice cream
  • Alcohol
  • Soda – regular or diet
  • Coffee and all coffee drinks
  • Sports drinks
  • Milkshakes
  • Whole eggs or yolks
  • Fried foods
  • Fast food

97 thoughts on “The Fat Smash Diet – Phase One Foods”

  1. Suburban Grandma says:

    I would think Butter Bud sprinkles would be fine, sine during this phase you are allowed some butter, which has more fat contents than the Butter Bud sprinkles. Also vanilla extract should be fine, as it does not have a sweetener or fat.
    Good luck with your healthful eating!!

  2. Rick says:

    On the Phase 1 portion of this diet can you have Farro. Does anyone Know?

  3. Suburban Grandma says:

    I always get so excited when I hear from people who are following the Fat Smash Diet (my favorite).
    I had to look up Farro, and it looks similar to Whole Wheat and Barley. I would be quick to say that it should be allowed, since Oatmeal and Brown Rice are allowed. However, it sounds like it requires quite a long preparation time, due to the hard grain shell, thus recommended to be soaked overnight to soften it before cooking.
    Good luck with it!!

  4. Mari says:

    I am on day 4 of the detox portion of the Fat Smash Diet, thank goodness. My experience has been that the first three days of a diet are the hardest. I am a coffee addict. I did have to have about 2 swallows of coffee each day. I have also felt very satisfied with the food. I hope I’m doing it right and not over eating. Thank you for your blog.

  5. Suburban Grandma says:

    It must be very difficult to do without coffee, if you are so used to having it on regular basis. Sounds like you cut down considerably, and that’s already better than what you were used to. If you read the foods allowed in future phases you will feel so much better about the whole diet, because you see a light at the end of the tunnel, and regular foods are slowly introduced back into your daily menu.
    Portion control is important, because it prepares your system for managing the food you supply, without making you feel hungry.
    I actually ate less than recommended since I was not feeling hungry, and eating 3 times per day, and having 2-3 snacks between meals, was more than I normally eat during the course of the day. You are doing great. Keep up the good work, and remember to stay active. My favorite exercise is walking, and I walk almost everyday during my lunch time. I followed this diet back in January, and have not gained back any of the weight I lost then, and I am not totally avoiding all the “bad” foods on that list….but do watch my portions and stay active. Good Luck to you!!

  6. Jill says:

    I dont know where you got this list of foods for Phase 1, but its not right…check the doctors book

  7. Suburban Grandma says:

    Actually that list IS copied from the book I own, written by the doctor, unless there is another copy of that book with a different list.
    What book do you have?

  8. Rob says:

    I’ve always referred back to your website over the years to review the list of allowed foods (I lost my book a few years ago). I know Dr. Smith updated the diet and released a new copy of the book so maybe that’s what the previous poster is referring to. I’m starting a new fat smash today I’ve done 5 or 6 solid fat smashes over the years with great success. I stick to this version of the diet (The Original, I believe), just because I’ve had a lot of success with it in the past.

  9. Suburban Grandma says:

    Thank you so much for your input. I believe you are correct, since some of my readers feel that I have altered the list of foods, but I am really just summarizing the list directly from the version of the book I own. Just like you, I followed this diet regimen as posted in all the phases in my posts, and had great results, without too much sacrifice. I feel the first two weeks of detox are the toughest, and after that this program is very “user friendly”.
    Stay healthy and fit.

  10. Erin says:

    I am starting phase I tomorrow! I did a 12 day phase I in 2010, and then about 6 months of an altered phase 2/3. It worked amazingly! Just now feel the need to re-kick the wheels. I hope I can keep it up like my last go round! Thanks for the refresher rules…. And I love to hear people comment on their progress!

  11. Suburban Grandma says:

    Yeay for you!!!!
    I know you can do it, since you already did it before and know what to expect. I am actually thinking about doing the detox, just to jump start the system again and have a good excuse to stay away from the foods that are not so healthy to consume in the first place. Keep us posted and good luck!

  12. T says:

    You are correct in the listing of the food list but it does say on the top of page 142 “Choose the snack that fits the phase you’re currently in” therefore unless its veggie/fruit/yougurt it’s not phase 1. Also…even though I wish it were true…no cheese on phase 1 (page 22)

    Good luck all!

  13. Suburban Grandma says:

    The list of snacks allowed, in The Fat Smash Diet book,did not group them by phases, but rather designated the proper phase to each snack on the lists. I separated all these snacks into phases, creating a separate list of all the allowed snacks, for each phase.
    I don’t know what book you are looking at, but the one I have lists LOW FAT cheese 1 1/2 slice as ALLOWED food in PHASE I.

  14. Heather says:

    I was totally confused about your list of phase 1 foods since it is totally different from what is in my book. I originally purchased my book in 2007, and it has since been revised. I did a little google search, and there have been many foods added to phase 1 that were once not allowed. I just don’t see how it would be considered a detox now that so many processed foods are now allowed. I will probably continue doing phase 1 the original way, even though the new foods are tempting. Thanks for the great site 🙂

  15. Suburban Grandma says:

    I purchased my book in Jan. 2008, and followed this diet twice already, just the way it was printed, and posted, and it worked for me.
    I plan to do it again later on this spring, and agree with you, I will not change anything. Actually I did not even eat all of the foods he has listed.
    I have not seen any new updates, and actually am not interested in any, as this diet worked perfectly for me the way it is.
    Thank you for stopping by and for your comments.

  16. kiki says:

    Ok so what was a typical meal plan that u followed for the 9 days and where is the 3 other phases could u email it to me

  17. Suburban Grandma says:

    Everyone needs to create their own meal plan, since not everyone likes the same foods.
    I used lots of brown rice, all kinds of vegetables, fruits, water, oatmeal…
    If you read the full article, and check out the other list of posts below it, you will see links to the other phases posted.

  18. Frank Nitty says:

    I just completed phase 1 Detox on May 11, 2013. For the detox the only information I used was on page 21-22 of the book. For detox i opted not to use the info on page 143 regarding the snacks. That was just my choice. Anyways, Exercising everyday for 1 hour my weight was 238 pounds on day 1. I weighed myself on day 10 and my weight was down to 224.5 pounds. So when Dr. Smith says on the cover of the book, “Start seeing big results in 9 days”, he’s exactly right ! So I encourage anyone to discipline themselves for 9 days, and you will see results.

  19. Suburban Grandma says:

    That is amazing!!! Congratulations!!
    You are a stronger person than I could ever be, since I needed some of the snacks for in between pick-me up.
    Keep up the great discipline, and good luck with the rest of the program. Thank you for sharing your encouraging comments.

  20. Shelitta says:

    Can you eat corn on the cob in the 1st phase?

  21. Suburban Grandma says:

    I don’t see why not…it is a vegetable…the key is moderation, since you want to learn to eat small portions of nutritious food but more often (3 meals per day, plus 2-3 snacks between meals).

  22. sara says:

    guys i ordered the book from amazon and unfortunately the carrier didn’t have access, can you please tell me how it works i mean i am still confused how the fist phase works , do u mean i can for example eat lentils and brown rice with salad ?
    and what are the servings for lentils and chickpeas?
    do u mean unlimited that we can eat them in any quantities during the meals ?

  23. Suburban Grandma says:

    You can also find this book at Barnes and Noble store…and maybe even at the library. Like with any “diet”….the success is in the kind of food (healthful), as well as quantity. Unlimited still has to be a reasonable portion….LESS IS MORE…that is why then advise to eat smaller portions but more often, so the stomach eventually shrinks in size and require smaller portions to be satisfied. Good Luck!!

  24. Samantha says:

    Can I use vegan tropical shakeology on phase 1?

  25. Suburban Grandma says:

    It sounds like you are very health conscientious already, and if it works for you then I would say “No need to fix something that is not broken”….:-)
    Stay healthy and happy.

  26. WeepingMary says:

    I love this diet. I do the phase 1 whenever I need a shock and a metabolism boost. I average 5-7 lbs lost in the 9 days. I exercise 45 minutes a day and following the diet ALMOST to the letter. I must have coffee in the mornings. It’s essential to be keep my job. 🙂

    Good luck everyone!

  27. Suburban Grandma says:

    My congratulations to you!!!! I LOVE this diet as well.
    I do the same thing with the “shocking the system” thing….You are doing better than me with exercise though…I walk every day, but I really should do more than that…I am at the point now where I need to “detox” my system once again…to get rid of all the “junk” I have been snacking on during the summer. It makes me feel sooooo good to clean up my eating habits, and lose few pounds at the same time.
    Thank you for your honest comments.

  28. Nicole says:

    I am wondering if barley is okay to eat in the first phase of the fat smash diet?

  29. Suburban Grandma says:

    I would think “yes”, since it is a natural grain, and brown rice is acceptable.

  30. Pingback: The beauty of the Fat Smash Diet | Healthy Living – My Journey
  31. Trackback: The beauty of the Fat Smash Diet | Healthy Living – My Journey
  32. Suburban Grandma says:

    Basically true…but there also was oatmeal, brown rice, nuts, saltines…yogurt, milk….only flour, white potatoes, white rice, meat and fish are not used during Detox 9 days.
    Very doable.!!!!

  33. Pam says:

    Can you eat the fruit as a snack between meals? Or does it need to be in your three meals per day?

  34. Suburban Grandma says:

    fruits and vegetables are unlimited and recommended….you can have them anytime..

  35. Troy says:

    Thanks for all of the info! Haven’t done this in a while and am looking forward to a reboot. I can’t remember, the low fat 6oz yogurt – if that referring to the Yoplait type yogurts, with sweetened flavors? Or does it mean buy a low fat plain yogurt and measure out 6oz and add in fruit to sweeten it? I have a low fat Greek plain yogurt ready to go but the others would really simplify things and be tasty! (But am worried about the sugar in those)

  36. Suburban Grandma says:

    That is great…good can do it!!
    I would suggest plain yogurt mixed with fresh fruit…rather than all the sweet premixed stuff.

  37. linda says:

    I’m currently starting Phase 1 and I’m wondering if sweet potatoes or yams are allowed. Does anyone know?

  38. Suburban Grandma says:

    I am not sure, but I would think no, since sweet potato just like white potato is high in starch. Maybe phase II would be better to use sweet potatoes…

  39. Joree Watson says:

    I am in my third day of phase 1. What are some brands in granola bars that you can reccommend that i can buy that are ok to eat during this first phase?

  40. Suburban Grandma says:

    I wish I could give you some recommendations for granola bars…but I am really not sure, since most of them have honey or sugar which is used very sparingly during this phase. I would say to read the labels on your favorite ones and decide which ones fit the best into the food groups allowed during this phase.

  41. Cyrus says:

    This diet is ridiculous too many restrictions. The keto diet or lifestye is the best choice.

  42. Yolanda Powell says:

    Hello i have been doing this change of life since 2005 started at 202 ended at 165.. followed it to the tee. Yams are allow in Phrase one. Im abt to restart only phrase 1 the detox.. thank you for the food listing.

  43. Suburban Grandma says:

    Thank you for checking out my blog…and for stating your opinion. Everyone one loves eating habits that fit them the best….this one is my favorite.

  44. Suburban Grandma says:

    That is a wonderful news…thank you so much for sharing, and wishing you continued success with your eating modifications.

  45. Audrey says:

    Hi – I’m just starting Fat Smash phase 1 and wondering if you know how much of the protein is allowed per days such as lentils, chick peas, etc. The book does not specify, just sayss, “good protein sources.”

  46. Suburban Grandma says:

    congratulations on starting an eating moderation process….you will be so proud of yourself once you complete all the phases and you will not only look better, but will feel wonderful. Since it is suggested to have 3-4 small meals per day and snacks in between, I would say MODERATION is the key…and smaller plates are always faster to fill up than large ones..Good Luck!

  47. DeShon Rowland says:

    I have done this but always fall off… I’m about to restart tomorrow…. My plan is to just basically make this my way of eating most times because I feel my best when I feel this way… I don’t have indigestion etc… After 9 days I will continue and maybe take one day a week to eat something I like.. I like that the one person admitted to drinking coffee during the morning and I feel like that too.. Other than that I will eat oatmeal with fresh fruit.. Brown rice and veggies in a soup form etc…. And I did eat sweet potatoes and didn’t have an issue…. I always come back to this page for reference… Thanks for keeping it going…

  48. Suburban Grandma says:

    Wow….I am so excited for you,that you try to eat as healthy as possible, and reward yourself occasionally with things you enjoy to eat as well. That is the best way to do it so you keep yourself going in the right direction. Thank you for joining me on this journey and for sharing your comments.

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