The Fat Smash Diet: The Last Diet You'll Ever Need

The Fat Smash Diet: The Last Diet You'll Ever Need

by Ian K. Smith M.D.

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Dr. Smith's diet has been featured on VH1's number-one rated show, Celebrity Fit Club, where Hollywood celebrities follow his customized diet plan and compete to lose weight. Now, with The Fat Smash Diet, everyone will have access to the revolutionary eating plan that leads to lifestyle changes and permanent weight loss forever.
The Fat Smash Diet is not a gimmick or short-term fix. It is a four-phase diet that starts out with a natural detox phase to clean impurities out of the system. Once this nine-day phase is completed, the next three phases encourage the addition of everyday foods that promote significant weight loss. In just thirty days, most dieters will complete all four phases and be on their way to a thinner lifetime of good health. Best of all, there is no calorie counting, and Dr. Smith guarantees there never will be. As an added bonus, there are over fifty easy-to-cook, tasty recipes that make it easier to stick with Dr. Smith's plan. The Fat Smash Diet is unlike any other program on the market. In fact, it's the LAST DIET YOU'LL EVER NEED!

Product Details

ISBN-13: 9781429906685
Publisher: St. Martin's Press
Publication date: 04/04/2006
Sold by: Macmillan
Format: NOOK Book
Pages: 160
Sales rank: 228,022
File size: 397 KB

About the Author

Ian K. Smith, M.D., is the number one bestselling author of Extreme 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.

Ian K. Smith, M.D. is the #1 New York Times bestselling author of SHRED, SUPER SHRED, THE SHRED POWER CLEANSE and other top-selling titles. He has created two national health initiatives--the 50 Million Pound Challenge and the Makeover Mile—and has served two terms on the President’s Council on Fitness, Sports, and Nutrition. A graduate of Harvard, Columbia, and the University of Chicago’s Pritzker School of Medicine, Smith is an avid fitness enthusiast and sportsman.

Read an Excerpt

The Fat Smash Diet

The Last Diet You'll Ever Need

By Ian K. Smith

St. Martin's Press

Copyright © 2007 Ian K. Smith, M.D.
All rights reserved.
ISBN: 978-1-4299-0668-5


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!


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.


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!


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


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.


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.


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


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


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!


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.


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:





• 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


• 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


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


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.


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


WED. 30 minutes — elliptical (350 cal.)

THURS. 30 minutes — aerobics (225 cal.)


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

SUN. 30 minutes — cycling (225 cal.)


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!


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.


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




(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!


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!


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.


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.
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.

Table of Contents


Title Page,
chapter 1 - The FAT SMASH DIET Philosophy,
Chapter 2 - Phase I: DETOX (9 days),
Chapter 3 - Phase II: FOUNDATION,
Chapter 4 - Phase III: CONSTRUCTION,
Chapter 5 - Phase IV: THE TEMPLE,
Chapter 7 - TASTY RECIPES,
Copyright Page,

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The Fat Smash Diet: The Last Diet You'll Ever Need 4.1 out of 5 based on 0 ratings. 53 reviews.
Guest More than 1 year ago
I recommend this book and this diet for everyone who has tried it all and failed. It is so easy to follow, made for real people with real lives, and never once have we been hungry. My husband I I started this 9 months ago, both very overweight. My husband has lost 92 pounds and I have lost 68. The diet is one you can easily live with and adapt too. The phase I is a little tough, but hang in there and I promise you it will be so worth it. We started out with walking, just 2-1/2 blocks and rested for 20 mintues then back home at the start, now I breeze through the mile walk without resting and back home. This book has given us a change of eating that we can easily live with and maintain. It gave us quality of life back without feeling deprived. Buy it and try it, you won't be dissapointed.
Ma-B More than 1 year ago
Dr. Ian Smith, has come up with a way to help you lose weight and keep it off. If you are looking for a diet that works, I suggest that you read this book and you will be on your way to losing weight and feeling great. I lost 15lbs and counting within the last 2 months. It teaches you about portions, cleansing the body, etc. You have to get this book!
LionessLH More than 1 year ago
Okay, I like this book. I started out of course doing the 9 day detox and would not believe how good I felt after awhile. I was hungry at times, but I truly believe it was becaise my body was so use to eating bad crap all the time. I would eat one or two meals all day, and that was usually McDonalds for lunch and chicken fingers and fries for dinner. Seriously. I am just in phase 2 and I have lost 5 pounds. I am telling you, it works. I am a person that sits at work all day. No activity. I use to drink beer and eat bad, got a man gut. I am working at at, but have so much more energy on this diet. With working out as directed and eating more veggies and fruits, I am looking so much better...Please try it if you are serious about bringing your sexy back.
Guest More than 1 year ago
My husband and I decided we needed to live a healthier lifestyle and started Phase I the week following Thanksgiving. We were able to enjoy some of the traditional Christmas food and we STILL LOST WIEGHT! We finally finished all the diet phases and have lost a combined 60 pounds. We have so many friends on the Fat Smash Diet that we joke that we should get a commission on the book sales. I would encourage anyone who wants to live a healthier, more fulfilling life to give it a try. I tell everyone that it's not really a diet, but rather living healthy. Look at it this way, I would rather spend money on fresh fruits and vegetables than medicine to keep me alive. Good luck for those seeking longer life.
Guest More than 1 year ago
The Fat Smash Diet is great! Hits the spot where other diet books have failed. I highly recommend it, and have seen some inches and pounds come off since I have been following it. I have to say, this book coupled with a great fitness-motivation book, 'Build Your Mind, Your Body Will Follow' have really worked well together. I don't think I could follow The Fat Smash Diet as well, without having revved up my motivation with 'Build Your Mind, Your Body Will Follow'---a MUST read!
Guest More than 1 year ago
I lost 13 pounds during the 2nd phase! I found the book to be easy to understand and follow. I found the last phase hard to maintain, but I found the 4th phase works for me to continue to lose weight slowly. I highly recommend the book for those who are interested in losing weight and keeping the weight off. I hate exercising but the book motivated me to lose weight at each level (except the last - 1 hr. is toooo long). I am planning to try his next book to lose my last 15 pounds fast.
Guest More than 1 year ago
I just completed Phase 1 of this diet and lost 9 lbs! I do not have much weight to lose so I was shocked to lose that amount of weight in such a short time. I found the book very easy to follow. Lists of what you can and can't eat, it doesn't get much easier that than. With each Phase I have something to look forward to. I am starting Phase 2 now and am excited by all the foods I can add back into my diet. Once you reach Phase 4 it is all about a new lifestyle. The new lifestyle doesnt restrict you from eatting foods just explains you should eat them in moderation. For the first time in my life I am excited to eat healthy and exercise!!! I recommend this to anyone looking to lose weight!
Guest More than 1 year ago
I lost 11 lbs in PhaseI. In week one of Phase II lost 2lbs. I will follow this diet until I reach my goal. You cannot judge the book unless you use it. It is a simple to follow, healthy and successful way to lose weight.
Guest More than 1 year ago
I liked this diet book a lot because it is a multistage system where each stage limits the types of foods you can eat but NOT how much you can eat! The first phase is a cleansing phase and that makes a lot of sense. The last phase is a maintenace system and has the most food types available to you. The book ends with a lot of excellent, excellent receipes for each phase and also some charts with useful information. This is also a brief book that is fast to read and very very easy to use. Exvellent!!!!
Guest More than 1 year ago
We have been watching the show and wanted to see if it was real to an average person. After Phase 1, which was difficult I lost 7 pounds in the first week alone. I love how simple it is. He doesnt complicate things and you have flexibility to eat what you want within the food groups. Thumbs Up, Weight Down!
Guest More than 1 year ago
I heard about it on the radio and finally when the book came out i decided to try it. I lost 15 pounds in 4 weeks. The detox is a little challenge but I am very happy with the results. TRY IT!!!
Guest More than 1 year ago
I train people and and always keep my eye out for good diet books. This one stood out because it is the diet plan that is used on VH1's Celebrity Fit Club show. First of all, The Fat Smash Diet isn't really a diet, its a weight loss plan. It includes a well laid out diet plan as well as a reasonable exercise plan. The idea behind this is not a trendy one but a sensible one, you don't count calories, but you change your eating habits slowly over the book's 4 phase plan- and meanwhile you add exercise slowly and progressively over time. As you can see, such plans have been proven to work, and will probably last as the aim of the book is to change your eating and exercise habits for a lifetime- amen! A good book that will benefit many, I give it 5 stars easy. One caveat though. As the first sentence of Chapter 1 warns, 'diets don't fail people, people fail diets.' Like every weight loss plan you'll ever read about, it can't help you if you don't find a way to stick with it.
Guest More than 1 year ago
i must say that i had tried many diets before i tried dr. ian smiths fat smash diet. and none had worked. but honestly this diet amazes me and my doctors. with my health actually improving due to the weight loss i am having on this diet i have never been more please with a book purchase. i recommend this book. it is tough but it is worth it if you are ready to change your life
marylasko on LibraryThing More than 1 year ago
Great companion to the 4 DAY DIET. Use it when you reach a plateau.
nramos on LibraryThing More than 1 year ago
Rarely do I follow a diet, but I generally like to read the books. This is a very easy-to-read format, but upon reading the rather strict list of foods allowed (no meat OR avacados!), I immediately decided I cannot read a sad book like this. **Note: I judge a diet's strictness by whether or not I usually have the items it wants me to eat in my pantry/fridge.
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The beeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeest
MrHeGotGame More than 1 year ago
I dropped 12lbs in ten days with little exercise. I feel off the map but I'm starting the program back after Thanksgiving..
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