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The Fat Smash Diet

The Last Diet You'll Ever Need

St. Martin's Press

The FAT SMASH DIET Philosophy

Diets don't fail people; people fail diets. The FAT SMASH DIET is a program that will never fail you if you open your mind to the great possibilities, believe in yourself, and give a full commitment. The FAT SMASH DIET is designed to be a forgiving program that is as much about helping people make the necessary lifestyle changes to lead a healthier, happier, and longer life as it is about getting rid of extra weight that only increases your odds of developing devastating medical complications such as high blood pressure, diabetes, and heart disease. I'm a realist. Most people have a difficult time following diets to the letter, slipping every once in a while when they can't resist the urges or when they've reached a plateau and feel like the weight is no longer coming off. The FAT SMASH DIET understands this and allows you to dial back into the program if necessary, by returning to Phase I, getting back on course, then resuming the program where you left off.

The FAT SMASH DIET is a 90-day program with four phases that will ultimately re-wire your body and its relationship to food and physical activity for the rest of your life. This is not about short-term fixes that will eventually fade and put you back where you started. Instead, this is about life change for the long term! At the end of the 90 days, you will have made small but important adjustments not only in your food consumption, but in your understanding and attitude towards food and the way you view the role of physical activity in maintaining a healthy life. Each phase builds upon the previous phase like the levels of a pyramid that support the ones above it. The foundation and its integrity are what allow the peak to stand, so you must be careful in constructing the building blocks. A strong foundation will allow you to reach the top of your goals.

I have been shocked reading many diet books that say exercising is unnecessary or it's optional based on a dieter's preferences. One of the major reasons why so many people are overweight and obese and dying from preventable medical conditions such as heart disease is because we have become too sedentary! There are numerous studies from the best researchers in the world that show how important being physically active is not just for losing weight, but becoming healthier and protecting things like our blood vessels, lungs, and heart.

Studies also show that those who incorporate a regular exercise program in their schedule will not only lose more weight faster, but will keep it off for longer periods of time. The problem that most people have is that they associate exercising with going to the gym and killing themselves for two hours, then dragging themselves home exhausted. That's not the exercise I'm talking about. Let's be realistic. It's not like you're training to become an Olympic gold medalist, right? What you need is a regular program of physical activity that will keep your heart rate up and your lungs working. This will also help to tone your muscles and keep your joints active to help prevent certain illnesses like the dreaded arthritis. For each phase I give you very simple exercise suggestions to help you on your journey of becoming healthier and slimmer. Choose those exercises that you like and try to find a partner who is willing to do them with you. Studies have also shown that those who are most successful at losing weight have some type of support system in place — and a weight-loss partner makes exercise more fun!

The FAT SMASH DIET is about smashing the bad habits and demons of the past and constructing a new and improved you now ready to take on fresh challenges and passions while fully enjoying the gift of life. Let's be perfectly clear. Diets are not magic. They are only blueprints. If you carefully follow the blueprint, then what you build can be magnificent. The FAT SMASH DIET is a blueprint that will help people trying to lose just 10 pounds as well as people trying to lose 200 pounds. I'm extremely proud of this program because it teaches the correct principles of healthy eating while at the same time allowing you to have a slice of cake or a couple of scoops of ice cream every now and again. Almost everything in life is about finding a balance and doing things in moderation. These are the underlying principles of The FAT SMASH DIET. You now are a SMASHER, so go SMASH IT!

Phase I: DETOX (9 days)

This phase is ground zero, the beginning of the journey. The name "detox" pretty much says it all. For the next 9 days, you will eat mostly fruits and veggies and clean your body and mind of impurities naturally without fasting or putting any toxins into your system. This is about purifying your body and blood and feeding them the nutrients, vitamins, and minerals that they so badly need. It's also about opening your mind and freeing it from the imprisonment of an unhealthy lifestyle that might be holding you back from reaching your peak. This is the first step towards a new you, so it's critical that you follow the principles of this phase and don't stray from the course.

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, something that's indicated by your Body Mass Index (BMI). (You can find out how to do this in the appendix.) This is the measurement doctors now use to determine what you should weigh for your particular height.

Surround yourself with positive energy and people who are supportive and respectful of your new journey. Reduce stressful occurrences in your life: Stress only distracts you from your important missions and induces poor decisions. Try not to think about food and weight constantly! There's a lot more to life than food and worrying about the numbers on an inanimate scale. Take up a hobby and keep busy with the fun things in life. This will help the time fly and keep you energized. If your mind isn't in the right place, then you won't be able to lose weight. Dieting is 50% mental. Don't forget that!

And remember, cheating is a decision. If cheating is the choice you make, you are only cheating yourself. Now let's start SMASHING!

NUMBER OF MEALS PER DAY: (4-5)

These meals are designed in moderately sized portions. Don't stuff your plate as if you won't ever get to eat again. Now that you're eating more meals, you'll have less down time between meals, and you'll experience fewer hunger pangs. Because you'll be eating every 3-4 hours, you don't need to eat so much at each meal. It's important that you understand this. Even if you're not hungry, it's critical that you don't skip meals. Just eat a lighter meal. Your body needs to get into a comfortable and reliable routine where it expects to be properly nourished at consistent time intervals.

QUANTITY OF FRUITS AND VEGGIES:

Eat the amount that fills you up. There is no limit and there's no counting calories. But even with this freedom, don't overeat! It's a bad habit and unnecessary. You'll be eating again soon enough. Keep in mind portion control at all times!

MYTH:

If I skip meals or only eat once a day, I will lose weight because I'm eating fewer calories.

TRUTH:

The act of eating actually increases your metabolism, which helps you burn off the calories and lose weight. When you don't eat, your body goes into "starvation mode," which means your metabolism slows down tremendously and the calories that you do ingest are automatically stored as fat. The body does this because fat is a great reserve of potential energy and can supply us in the future when this energy is needed. When you skip meals and "starve" yourself, the body doesn't know when it might see more food energy again, so it conserves and holds on to whatever it does see, storing it in the form of fat.

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). Low-fat butter sprays can also be used for cooking, but use a modest quantity only.

SAMPLE SCHEDULE:

Note: This is just a sample. You have to work out a schedule that fits your lifestyle, but keep in mind the spacing of the meals and the need to have at least 4 meals per day. For late-night snacks, try sliced fruit or raw/steamed veggies such as celery, carrots, cucumbers, broccoli, or asparagus.

8 am Meal #1

11 am Meal #2 (heavy snack)

2 pm Meal #3

5 pm Meal #4 (light snack)

7 pm Meal #5

9 pm Light Snack

DR. IAN'S TIP #1:

Try frozen seedless grapes. Put the grapes in the freezer, then grab them as you like. They're delicious and low in calories!

DR. IAN'S TIP #2:

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 or participate in some other type of physical activity. This will help rev up your metabolism and burn off those calories before going to bed. It also releases endorphins, special chemicals in the body that make you feel good!

DR. IAN'S TIP #3:

Eat foods high in fiber. Studies have shown that fiber helps to make you feel full longer, delays hunger pangs, reduces cholesterol levels, reduces constipation, reduces the risk of heart disease, and potentially helps prevent some intestinal cancers. Dietary sources of fiber include whole grains, fruits, vegetables, nuts, and seeds.

FOOD/DRINKS ALLOWED: (Phase I)

Note: The quantities below are daily maximum quantities. You don't have to eat the maximum amounts; in fact, I encourage you not to do so. You can eat as little of the foods/drinks as you like, as long as you don't feel overly hungry.

• 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

• 2 cups of low-fat or skim or soy milk

• As much water as you like!

• Oatmeal — 1 cup

• All herbs and spices

• 6 oz. low-fat yogurt (no fruit on bottom; 2 times per day)

• 4 egg whites

• 2 cups of herbal tea

• 1 cup of freshly squeezed fruit or vegetable juice

• 1 ½ slices of low-fat cheese or 1 veggie burger without bread

• sugarless chewing gum

• 1 tsp low-fat mayo

• 1 tbsp salt

• 1 pat (1 tsp) of butter

• 1 tbsp mustard or ketchup

• 2 tbsp soy sauce

• 2 tbsp teriyaki sauce

• 1 tsp sugar substitute

• For snacks, see here

FOOD/DRINKS NOT ALLOWED: (Phase I)

• 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 food

• Fast food

PHYSICAL ACTIVITY

At least 30 minutes of cardiovascular activity five days a week.

SAMPLE ACTIVITIES: AMOUNT OF CALORIES (Burned Per Hour)

Pilates (light) 200

Pilates (moderate) 300

Elliptical machine (moderate) 300

Tennis (singles) 350

Pilates (intense) 400

Kickboxing 400–600

Dancing (aerobic) 420

Bicycle riding (moderate) 450

Power walking (3 mph) 450

Aerobics 450

Jogging (5 mph) 500

Swimming (active) 500

Hiking 500

Rowing (moderate effort) 550

Power Walking (intense effort) 600

Basketball 700

Rowing (intense effort) 700

Running (11 to 30–min. mile) 700

Jump rope (moderate — 70 jumps / min) 700

Elliptical machine (intense) 700

Jump rope (intense — 125 jumps / min) 850

Running (10–min. mile) 850

Stair climbing (stadiums) 900

STRUCTURE: AT LEAST 30 minutes 5 days a week. You can choose any five days you like. They don't have to be consecutive and can include all, part, or none of the weekend. It's also fine to do more days if you like. Anything over five is bonus! Keep a simple journal of the type of physical activity you engaged in, the time of day you did it, and type of physical activity you engaged in, the time of day you did it, and the amount of time you spent doing it.

SAMPLE SCHEDULE:

MON. 30 minutes — power walking (300 cal.)

TUES. OFF DAY

WED. 30 minutes — elliptical (350 cal.)

THURS. 30 minutes — aerobics (225 cal.)

FRI. OFF DAY

SAT. 30 minutes — stair climbing (450 cal.)

SUN. 30 minutes — cycling (225 cal.)

DR IAN'S TIP #4:

Try to get your workout done early in the morning. It's a great start to the day and it takes the pressure off later, when you might be tired from a full day of work or busy with other plans. Also, if you work out early in the morning, you can always do some type of physical activity at night for a bonus!

DR. IAN'S TIP #5:

While it's faster and more organized to meet your physical activity component by working out in a gym, you don't have to belong to a gym to make this program work. Not everyone likes gyms and they can be costly. Try stair climbs or mini stadiums. Go up and down a flight of stairs of at least 10 steps. Up and back down is considered 1 trip. Try to do at least 10 trips within 30 minutes with 30 to 45-second rest periods between each trip. If you don't want to make noise in the house, go to the local high school track and use the bleachers. This is a GREAT workout and it doesn't cost anything.

DR. IAN'S TIP #6: CARDIO FAT BURNING

Work out with your heart rate in the fat-burning zone: 50-70% of maximum heart rate. Subtract your age from 220 to find your maximum heart rate. Then multiply that number by .50 — this will give you the minimum heart rate you should maintain while performing your physical activity. Then take your maximum heart rate and multiply it by .70 — this is the upper range for maximal fat burning.

EXAMPLE: (40-year-old person)

220 - 40 = 180 (maximum heart rate)

180 x .50 = 90 (lower limit of minimal fat-burning range)

180 x .70 = 126 (Dupper limit of maximal fat-burning range)

Range during exercise for maximal fat burning: 90-126 beats per minute

NOTE: THOSE WHO ARE BETTER CONDITIONED SHOULD WORK WITHIN THE RANGE OF 60-75% OF MAXIMUM HEART RATE.

Phase II: FOUNDATION

(3 weeks)

CONGRATULATIONS! You have gone through the most difficult part of the program: detoxification. Now that your body has detoxed and you have reintroduced the nourishing powers of fruits and vegetables to your diet, it's time to start laying the foundation to a healthier way of eating and a healthier you.

The purpose of this phase is to reintroduce many foods you missed during detox, those very foods your body was craving to eat. At this point it's important to remember that this is about SMASHING those bad habits of the past and building good habits for the future. It's important to stick to the guidelines of the program with an understanding that you and your eating program are a work in progress. Now is not the time to undo all of the progress you've made in Phase I, so some of the basic rules still apply: (1) do not overeat at any given sitting, but maintain the schedule of 4-5 smaller meals per day; (2) continue to eat as many fruits and vegetables as possible even though you are adding other foods to your diet; (3) DON'T skip meals and stick as closely as possible to the eating schedule that you've set up in Phase I, since this is what your body is now accustomed to following; (4) you MUST continue the physical activity portion of the program as this will be the best way that you continue to burn off those calories and SMASH the fat; (5) continue to stay away from fried foods and fat-laden dressings that only add unnecessary calories and distribute bad fats in your blood.

Remember, we are building that pyramid and in order for the peak to tower beautifully in the sky, the blocks upon which it rests must remain strong and dependable. The blocks you put down in this phase are the most important since they are your FOUNDATION. Go SMASH it!

NUMBER OF MEALS PER DAY: (4-5)

It's EXTREMELY important that you eat at least 4 meals a day, because we are now adding more fun foods back in the diet and these fun foods pack a lot more calories than the fruits and vegetables of Phase I. Eating multiple meals will reduce the time you're waiting between meals and will help you to continue to cut down on the hunger pangs and cravings. Remember, it's all about smashing bad habits and building new ones. Setting a regular eating schedule is an important habit to develop! Maintain the smaller portions!

QUANTITY OF FRUITS AND VEGGIES:

As in the previous phase, there's no limit to the amount of fruits and veggies you can eat at each meal, with the exception of avocados and potatoes. Remember, this is a diet where you don't have to sit down with a calculator and figure out how many calories you're consuming.

Let hunger be your guide. Eat the fruits and veggies until the hunger is gone, but DON'T eat so much that you get up from the table feeling stuffed. This is essential. You will be re-energizing yourself in no more than a few hours, so don't overdo it in one sitting.

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Excerpted from The Fat Smash Diet by Ian K. Smith. Copyright © 2007 Ian K. Smith, M.D.. Excerpted by permission of St. Martin's Press.
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