The Fat Smash diet goes through four phases. The first phase is a detox phase and it mainly vegetarian. In each phase following, you will add back in more and more foods until in the last phase you can eat pretty much everything you were eating before.
In phase one, the detox phase, you can eat almost all fruits and vegetables. There are a few exceptions but mainly you can eat any fruits and vegetables that you want. You can also have beans, legumes, tofu, oatmeal, brown rice, low-fat yogurt and egg whites.
All these things have proper nutrients in them to help detoxify your body. For beverages you can have as much water as you want. You can also have two cups of herbal tea each day. Also, all herbs and spices are allowed during this phase.
The second phase is the foundation phase you start to add in some more foods. In this phase you can add back into your diet lean meats, seafood, some dairy products, certain cold cereals, limited sweeteners, fats and condiments. Your beverage options are also expanded.
This phase is more lenient as to what you eat. Dr Smith says that you are supposed to eat four to five meals a day but he does not require a certain quantity. He stresses eating all the needed nutrients each day and says that quantity depends on you. You are the judge. He said to eat until you are full, but not stuffed.
Phase three is the construction phase. Again in this phase, your food selection is broadened. You can now eat fresh fruit juices, more lean meats, expanded choice of dairy products, whole wheat grains and pastas, as well as daily dessert servings.
Also during this phase, Dr. Smith recommends that you take one day a week and follow the diet for phase one. This will help to continue weight loss and a faster rate.
In phase four your diet really opens up a lot. It is in this phase that your diet basically opens up very broadly as it was before, except you now have started healthy habits that you can continue to use for life.
If ever you reach a “plateau” as Dr. Smith calls it then he recommends that you either start to work out more, eat fewer calories, or go back to phase one for a while.
This diet is very good at including all the essential areas of food that you receive nutrients out of. Unlike a lot of diets, he does not restrict any one food group. Some diet will focus strictly on vegetables, some will focus more on meats . . . some diets eliminate certain food groups all together.
This diet includes vegetables, fruits, grains, dairy and meat. It allows for healthy proportions of each and it also allows you to be the judge of what those proportions are. He does not say to eat this much of this and this much of that, he says to eat the proper foods and eat them until you are full.
He says not to eat until you are uncomfortably stuffed, but to eat until you are comfortably full and then your body will have what it needs.
Something else that he does that is different from most diets is that he allows for treats and desserts. Most diets just talk about the healthy without mentioning treats and such. They do not restrict them, but they also do not necessarily allow them.
Dr. Smith adds treats and desserts into your diet. They are not main part of it, but they are allowed.
Overall this diet is a very good diet and will provide for a well-rounded, healthy person.