Fat Smash Diet Review

Diet Review

By Amy Paturel

The Fat Smash Diet began as a plan that celebs followed in a competition to lose weight on the VH1 hit show Celebrity Fit Club. Now, the program's diet doctor, Ian K. Smith, M.D., has developed a plan for anyone who wants to lose weight. Smith’s diet book guides you through four phases, each of which comes with lists of permissible and prohibited foods. During the initial detox phase, you eat mostly fruits and vegetables. Detox also comes with a prescription for 30 minutes of exercise, five days a week. In the foundation phase, which lasts three weeks, more foods appear on the permissible list and exercise is kicked up 10 to 15 percent above phase one. The four-week construction phase allows for an occasional treat, and exercise jumps 25 percent over phase two. Once dieters reach the lifetime temple phase, Smith claims they will have constructed a routine of good habits that will last a lifetime.

Smith should be commended for his lifestyle approach to weight loss and emphasis on physical activity. But with a cover line that promises to be the last diet you'll ever need, Fat Smash is on the skimpy side. There are few menus, details, specifics, or pages for that matter. And his laundry lists of prohibited foods may be overwhelming and intimidating for an inexperienced dieter. In fact, the early phases may turn many dieters off the plan long before they reach the maintenance phase. Detox mumbo jumbo aside, Smith's advice regarding whole foods, fruits and vegetables, lean meats, portion control and physical activity is based on sound science. And he offers some fabulous recipes for those with a culinary bent.

Is the Fat Smash diet healthy?

Yes. The main idea is to exercise, fill up on fiber-rich fruits, vegetables and whole grains, and minimize high-calorie foods. But early phases of the plan may be near-impossible for Americans addicted to their double cappuccinos, fast-food and a daily glass of vino.

What do the experts say?

What do the experts say? According to Tara Gidus, M.S., R.D., of the American Dietetic Association, the Fat Smash plan is a sensible approach to weight loss and maintenance. She likes the plan's emphasis on exercise. "It helps people eat more low-calorie, nutrient dense foods, exercise more and get rid of unhealthy habits," she says. "I love that it encourages so much aerobic exercise." In fact, Gidus's main concern is the number of foods that appear on the "Not Allowed" lists. "The first phase of most diets is too strict, and this one is no different," she says.

Who Should Consider the Fat Smash Diet?

Anyone who is eating too much junk food and not exercising enough -- most Americans fall into this category. It's not as helpful for people who are already pretty active and only have a few pounds to lose.

Bottom Line

The Fat Smash Diet is concise and simply presented. More than half of the book is devoted to recipes, so you can read through the actual plan in just a couple of hours. If you're ready to boost your produce intake and are willing to make some lifestyle changes, you can lose weight on this diet. Since most people probably consume fewer calories and get more exercise than they did pre-Fat Smash plan, they're likely to lose weight on this diet. But many people may have trouble sticking to this diet -- particularly during the detox phase. Because there's little to no room for occasional indulgences, dieters may feel deprived and binge.

See the Fat Smash Diet at a Glance
See What You Can Eat on the Fat Smash Diet