SMASH FAT DIET – by Dr. Ian Smith
Start by weighing yourself in the nude or a swimming suit the morning you start this phase
Then don’t weigh yourself again until the morning of Day 10.
Have someone photograph you in a bathing suit. Take three shots with your hands hanging freely by your sides – a frontal shot, one taken from the side, and the third from behind. Don’t suck in your stomach or assume any unnatural poses. Just stand there and be real.
You need to record your healthy weight range (BMI)
Number of Meals Per Day (4-5)
Moderately sized portions
Don’t skip meals
Quantity of fruits and veggies – eat the amount that fills you up. There is no limit and there’s no counting calories.
Food Preparation – Foods are only to be eaten raw, grilled or steamed. You’re allowed 3 tablespoons of low fat dressing on your salads. If you’re grilling the veggies, use a minimal amount of virgin olive oil (one to two teaspoons) .
For late snacks try sliced fruit or raw/steamed veggies like celery, carrots, cucumbers, broccoli, or asparagus.
PHASE 1 (DETOX)
8am Meal #1
11am Meal #2 (heavy snack)
2pm Meal #3
5pm Meal #4 (light snack)
7pm Meal #5
9pm Light Snack
Try frozen seedless grapes. Put the grapes in the freezer, then grab as you like.
Never eat within an hour and a half of going to bed. Try going for at least a 20 or 25 minute walk after dinner .
Eat foods high in fiber.
FOOD/DRINKS ALLOWED: (Phase 1)
* All fruits in any quantity
* All vegetables in ay quantity, except NO WHITE POTATOES, NO AVOCADOS
* Good sources of protein: Chickpeas, beans, tofu, lentils
* Brown rice – 2 cups of cooked rice per day
* 2 cups of low-fat or skin or soy milk per day
* As much water as you like!
* Oatmeal – cup per day
* All herbs and spices
* 6 oz. low-fat yogurt (2 times per day)
* 4 egg whites per day
* 2 cups of herbal tea per day
FOOD/DRINKS NOT ALLOWED: (Phase 1)
* White rice
* Meat...
