Extreme Fat Smash Diet

Extreme Fat Smash Diet

by Ian K. Smith
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Overview

Extreme Fat Smash Diet by Ian K. Smith

Dr. Ian Smith's Extreme Fat Smash Diet is safe, fast and ultra-effective—taking his proven weight loss system to its hard core. No gimmicks, no denying yourself entire categories of food (like carbs), no nonsense. Instead, Extreme Fat Smash Diet delivers quick, permanent results. On Extreme, you'll set yourself up for:

—losing up to 12 pounds the first 3 weeks

—learning your dieting profile: are you an alpha, beta or gamma?

—choosing one of three cycles of dieting for three different weight loss goals: 5 pounds, 10 pounds, and 15 pounds and up

—real-world exercise ideas

—fresh recipes for quick, tasty meals

—a schedule that allows both meals and snacks

—Dr. Ian's tips and strategies to keep you on track

—a maintenance plan that's designed to stick

If your dieting goal is time-sensitive, Extreme Fat Smash will work for you!

Product Details

ISBN-13: 9780312371203
Publisher: St. Martin's Press
Publication date: 04/28/2007
Edition description: First Edition
Pages: 240
Sales rank: 290,875
Product dimensions: 8.22(w) x 5.56(h) x 0.65(d)

About the Author

Ian K. Smith, M.D., is the number one bestselling author of The Fat Smash Diet, The 4 Day Diet, The 4 Day Detox, Happy and EAT. He is a medical contributor on The View and The Rachael Ray Show, the diet expert on VH1's Celebrity Fit Club, and host of the nationally syndicated radio show Healthwise on American Urban Radio Networks. He writes a medical column for Men's Health magazine. He has written for various publications including Time and Newsweek, and been featured in People, Essence, Ebony and Cosmopolitan, among others. He is a former medical correspondent for NBC and for NewsChannel 4 in New York, where he filed reports for NBC's Nightly News and The Today Show. In 2007, he created the 50 Million Pound Challenge, a free national weight loss initiative with a growing list of more than 1.9 million people registered. Dr. Smith graduated from Harvard College with an AB and received a master's in science education from Columbia University. He attended Dartmouth Medical School and completed the last two years of his medical education and graduated from the University of Chicago Pritzker School of Medicine. A native of Danbury, Connecticut, Dr. Smith currently resides in Manhattan.

Read an Excerpt

Extreme Fat Smash Diet


By Smith, Ian K.

St. Martin's Griffin

Copyright © 2007 Smith, Ian K.
All right reserved.

ISBN: 9780312371203

Chapter One Extreme Fat Smash Philosophy EXTREME: going to great lengths or beyond normal limits That’s the Merriam-Webster’s Dictionary definition of “extreme” and the one I like most when thinking about the core principles of this exciting weight-loss program. Some may see the word “extreme” and cringe because they associate it with pain, while others will want to investigate further because they’re curious or experience a rush of adrenaline as their mind immediately prepares itself for an exciting challenge. It’s my hope that when people see the words extreme fat smash, they will be both curious and ready for a challenge. Most of us travel through life in what I call the safety zone, whether it’s always making conservative and predictable career moves or making personal decisions without risk and the possibility of loss. There’s nothing wrong with this philosophy for most people. But for someone who wants to achieve greatness and accomplish extraordinary things, living in the safety zone is not going to deliver the desired results. extreme fat smash is for people who are determined to reach what they might’ve considered unthinkable success in a weight-loss journey. The idea is simple: if you want big results, then you’ll have to pushyourself beyond the normal limits to attain them. Extreme fat smash is not a fad diet. The science behind the program is not only credible but also well tested. Many of us diet experts have preached for a long time that it’s best to lose weight slowly, because gradual, consistent weight loss increases the likelihood that you will lose more weight and have a greater chance of keeping that weight off. I still hold fast to that viewpoint. So if you’re trying to lose 50 to 100 pounds or even more, it’s more practical for you to embark on a weight-loss program that will deliver this type of gradual weight loss. You would benefit tremendously from my original fat smash diet. That 90-day program will guide you to significant weight loss spread over an appropriate amount of time. But if you’re trying to lose 10 to 25 pounds in a short period of time, you want to do it in a healthy manner, and you want to keep those pounds off for good, then extreme fat smash is the program for you. Many diets promise tremendous weight results in a short period of time, and some of them actually deliver. But the manner in which these results were achieved was often unsafe, medically risky, and short lasting. What I have set about to do is something that millions of dieters have been asking for, yet the experts said it either couldn’t be done or shouldn’t be attempted. extreme fat smash is a plan that will help you reach those quick results, but you’ll get them by eating healthy foods and following a specific exercise program that will help condition your heart, muscles, and lungs. You will not be required to take any dangerous weight-loss supplements or eat foods that could eventually prove harmful to your health. Not only will you lose weight on this program, but you will learn the values of nutritionally powerful foods and how to create portion-controlled meals. I would be dishonest if I did not tell you that there will be moments on this diet that you will be discouraged or tired or even ready to throw in the towel. This is completely normal and expected. Why? Because you’ll be pushing your mind and body beyond the normal limits. Here’s an exercise to help you find inner resources: stand in front of a mirror and look as deeply as you can into your eyes for 90 seconds. Don’t blink, don’t move your eyes, blur out everything else in the mirror, and block out all of the noises you hear. Focus only on your eyes. This exercise will teach you how to reach into your soul and find that inner strength that will allow you to continue your march forward even when things seem to be getting tough. What you’re looking at in the mirror is your essence, your drive, your determination to make a big change in your life. Sometimes we must go through darkness to reach the light. Extreme fat smash is a very specific diet, and it must be, because you’re asking your body to undergo some rapid changes in a very short period of time. Because the time line is so tight, it’s critical that you follow the program as written. It has been thought through and tested to give you your best chance of obtaining optimal results. If you’re determined to reach your goal and you’re tired of learning the hard way that all of those advertised shortcuts never deliver on their promises, then extreme fat smash is the program for you. As you work your way through the three cycles of the program, it’s important to remember that you are eating to satisfy hunger, not eating because the food is there or to the point of being stuffed. Your schedule will be set up so more food is always coming soon, so train yourself not to overdo it at any meal or snack!   Chapter Two Why It Works There’s nothing magical about a good diet and no tricks or easy ways out, either. extreme fat smash is based on sound scientific principles and thoughtful research, as well as many years of shared dieting experiences. But a diet is only as good as the dieter’s execution of the plan. Dieting is like war. If a battalion of soldiers goes into battle with a great plan, but once they get to the battlefield decide to deviate from the plan without good reason, then that plan is no longer effective. No plan works if it isn’t followed. The biggest two reasons outside of the diet design itself why extreme fat smash will work are (1) you know it will work and (2) you follow the plan vigorously. Believing in something—whether it’s a dieting plan, your ability to pass an exam, or get a promotion at work—is extremely important not just for success on extreme fat smash, but for life in general. You’ve heard of the phrase “mind over matter.” Well, there’s a lot more to those three words than you think. Belief is as much about your internal conviction as it is about your mental determination to get the job done. Is this program going to push you? Yes. Is this program going to ask you to work hard? Yes. But if you believe in the program and your abilities, then you will achieve tremendous success. Execution One of the things that makes me proudest of extreme fat smash is the feedback from those who have done it. My vision for the program is what most resonated with the smashers. They were happy that they could actually eat real food, not feel hungry between meals, maintain high levels of energy throughout the day, and avoid feeling like they were on a “diet.” In order for any program to work it must be designed so that people can actually follow the program and incorporate it into their everyday life. Designing a good plan is only half the battle; the other half is someone being able to execute the plan. Extreme fat smash is designed so that you will not have to do anything drastic in your daily schedule to accommodate the plan’s eating schedule and exercise program. Yes, you will have to make some changes. You will have to spend a little more time thinking ahead and organizing your day, and you might have to replace some of that TV leisure time with a 40-minute workout, but the plan is designed for all types of lifestyles, from the home-based soccer mom to the corporate executive who spends enormous amounts of time in meetings or traveling. I’ve made the daily eating and exercise requirements aggressive but realistic, so that you can go on living your life with as little disturbance as possible and still meet your goals by the time you reach the end of the program. Just remember, organization is key. So the last thing you should do every night before climbing into bed is to look at the next day’s plan and think about what you’re going to have to do to make it work. Portion Control If you have ever been on a diet before or heard any expert talk about diets, you’ve heard the term “portion control.” The reason why you’ve heard it so much is that it’s important, it makes sense, and it works. Part of the reason why extreme fat smash helps you obtain the results you want is that it teaches you about portion control. But you don’t learn by reading through dense medical journal articles or sitting in front of a blackboard listening to a boring lecture. You learn by doing. You learn by following the program. There’s nothing groundbreaking about the fact that Americans consume too many calories at each meal. Our society has become one of jumbo-sized portions and it has had a direct effect on our waistlines and our overall health. Even if your diet isn’t extremely healthy, just limiting the size of the portions you consume can have a dramatic effect on your weight. I’ve consulted many people who had unhealthy diets but decided to make one change in their eating life: reducing the size of their meals. Not only did they find that eating smaller meals still satisfied their hunger, they lost 10–15 pounds in a year without making any other change.  Copyright © 2007 by Ian K. Smith, M.D. All rights reserved.
 

Continues...

Excerpted from Extreme Fat Smash Diet by Smith, Ian K. Copyright © 2007 by Smith, Ian K.. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Customer Reviews

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4.2 out of 5 based on 0 ratings. 14 reviews.
Anonymous More than 1 year ago
Lose 12 pounds in 3 weeks claims the book. And after reviewing it, I believe it just might be possible. Written by the author of last year's "The Fat Smash Diet," the idea of this seems to be, if you want big results, you'll have to push yourself beyond normal limits to attain them.

Once again, readers will find Dr. Smith's easy and friendly writing style. At the start of the book, you find out your "dieting type" and then quickly go from there. Since the book is set up for you to lose 12 pounds in 3 weeks, its organized in three 1 week cycles, which is 21 days. For each day, there is a menu plan (four meals a day) and a journal page you to write on. Know too that the exercise recommended each day is cardio. Other goodies include recipes, which easily make up about a third of the book, and a handy appendix ends the book (which contains useful info about BMI's, how to read food labels, etc.).

All in all, I feel like this is a great book that is well laid out and very user friendly. One caveat though. Following the plan may not be easy at times, and the book will tell you this outright. Nonetheless, it should benefit many who struggle with their weight loss demons. Also suggest Treat Your Own Rotator Cuff if a shoulder problem keeps you from exercising.
Shawna12 More than 1 year ago
This plan was easy to follow. You have to stick to it. No strange foods or crazy things to eat. Basic meals. I liked it because it got me motivated to get off some weight and the exercise got me in shape and healthy. I lost 12 pounds. Although I was a little hungry at night. I made some of the recipes and they were good! I have incorporated these exercise and eating habits to keep the weight off. So far, so good!
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When I bought this book, I only wanted to maybe lose 5 pounds and was in pretty good shape already. My goal wasn't to lose a lot of weight, but this program would work great for those who want to (if they're dedicated). The book is an easy read, very informative, and organized well. Dr. Ian tells the reader upfront that this will be hard...And it is. I was hungry the majority of the time. It works though! I like the fact that he emphasizes exercise and it's completely health oriented. You're expected to work out almost everyday (as you should if you want to lose weight) and it's not bad at all. It recommends you do mostly cardio. The meals are balanced with all food groups and there's recipes in the back to help. Snacks given are creative and tasty, with lots of options. It is a great book to learn more about portions and nutrition. My only concern is that the overall calorie intakes for the day seem REALLY low. Some "cycles" of the diet are definitely NOT healthy long term, but overall it's helpful and works.
Guest More than 1 year ago
I was a little skeptical about the 9 day detox. It wasnt as hard as i thought it would be. after day 3 i had it down. I lost 5 pounds with no execrise. but if your looking for fast weight lost i reccomind the extreme fat smash
Guest More than 1 year ago
The book has changed the way I look at eating food. I lost 6 pounds during cycle 1 and I am determined to keep loosing. Thank you for creating a diet for us real people with food issues. The recommended snacks, guidelines, tips and daily journal give me what I need to succeed. Last week was the first time I tasted a turkey burger. I loved it!!
Guest More than 1 year ago
Lose 12 pounds in 3 weeks claims the book. And after reviewing it, I believe it just might be possible. Written by the author of last year's 'The Fat Smash Diet,' the idea of this seems to be, if you want big results, you'll have to push yourself beyond normal limits to attain them. Once again, readers will find Dr. Smith's easy and friendly writing style. At the start of the book, you find out your 'dieting type' and then quickly go from there. Since the book is set up for you to lose 12 pounds in 3 weeks, its organized in three 1 week cycles, which is 21 days. For each day, there is a menu plan (four meals a day) and a journal page you to write on. Know too that the exercise recommended each day is cardio. Other goodies include recipes, which easily make up about a third of the book, and a handy appendix ends the book (which contains useful info about BMI's, how to read food labels, etc.). All in all, I feel like this is a great book that is well laid out and very user friendly. One caveat though. Following the plan may not be easy at times, and the book will tell you this outright. Nonetheless, it should benefit many who struggle with their weight loss demons.