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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

Snacks:

(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

EXCLUDED FOODS:

  • 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

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