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

Visit the link below to download the full version of this book:

https://medidownload.com/product/the-fat-smash-diet-the-last-diet-youll-ever-nee
d/

Click Download Now

 Table of Contents
Title Page
chapter 1 - The FAT SMASH DIET Philosophy
Chapter 2 - Phase I: DETOX (9 days)
NUMBER OF MEALS PER DAY: (4-5)
QUANTITY OF FRUITS AND VEGGIES:
Chapter 3 - Phase II: FOUNDATION
NUMBER OF MEALS PER DAY: (4-5)
QUANTITY OF FRUITS AND VEGGIES:
PHYSICAL ACTIVITY:
SAMPLE SCHEDULE:
Chapter 4 - Phase III: CONSTRUCTION
QUANTITY OF FRUITS AND VEGGIES:
PHYSICAL ACTIVITY:
SAMPLE SCHEDULE:
Chapter 5 - Phase IV: THE TEMPLE
PHYSICAL ACTIVITY:
Chapter 6 - BUSTING THROUGH THE PLATEAU
SAMPLE SCHEDULE:
Chapter 7 - TASTY RECIPES
PHASE I - Sample Recipes
PHASE II - Sample Recipes
PHASE III - Sample Recipes
PHASE IV - Sample Recipes
AUTHOR’S NOTE

ALSO BY IAN K. SMITH, M.D.

APPENDIX
BIBLIOGRAPHY
INDEX
ABOUT THE AUTHOR
Copyright Page
 chapter 1
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!
 Chapter 2
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 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 (upper limit of maximal fat-burning range)

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