The best way to control blood sugar and carb cravings is with healthy fats and frequent small meals that are a balance of protein and carbs. When you have a high-carb, high-sugar, low-fat meal like a bagel and orange juice for example, your blood sugar skyrockets and then plummets. Then you get all hungry and lethargic and have to find more carbs in order to even keep your eyes open. Bad news!  

The protein and carb balanced meals that Body for Life recommends are 90% of the equation when it comes to stabilizing blood sugar and controlling cravings. The problem doesn’t magically go away the first day though. You may have to tough it out for 2-3 days before you see a huge drop in carb cravings. You can speed up the process by choosing more whole food carbs like beans, oats, corn, yams, apples, berries, cantaloupe, oranges. Avoid things that can be trigger foods - bread, pasta, crackers, rice, cereal.

Once you feel like you’re in control, you can put back a serving or two of processed carbs, preferably early in the day like after your workout. That’s when you can get away with a sandwich on wheat bread, tuna on wheat crackers, pasta salad with chicken, cottage cheese and half a whole wheat bagel. Don’t have processed carbs more often than once or twice a day if you can help it. Some people start eating bread, pitas, tortillas, pasta, and crackers six times a day and then they can’t figure out why their pants are getting tighter. :-)

The other big secret weapon is flax oil. Taking 1 tbsp early in the day will do wonders for your carb cravings, not to mention speeding up fat loss. You can hide it in a shake, make a salad dressing with it, put it in a shot glass with grapefruit juice (disguises the taste), or you can just take a tablespoon straight and drink water. The only thing you can’t do is heat it or cook with it. That causes it to break down. The capsules are pretty worthless because you have to take almost 14 at once to equal a tablespoon of oil. Barlean’s is probably the best brand (cold-pressed, express shipped, freshness dated). You can get it in the refrigerator section of most health food stores or order it online.

Here’s their website:

http://barleans.com/index.html

Lots of good stuff to read in the Educational Literature section. I think they have a store locator too.

Make sure you don’t cut all the fat out of your diet. At least 20% of your calories should be from fat. For me, that’s NOT counting the flax oil. So you still need probably 5-7g of fat per meal. Try a little olive oil to cook with, avocado with your chicken and salsa, slivered almonds on a salad, one egg yolk in your egg white omelet, an occasional tablespoon of peanut butter in a protein shake or on an apple, fatty fish like salmon once in a while.

Protein isn’t just for building muscle. It’s for burning fat too. A good way to keep HWGS at bay is to greatly increase your protein intake over the holiday season. While protein helps build and preserver muscle, it also helps to control your appetite as well as boost your metabolism.Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

One reason for the ability of protein to burn fat could be an increased “thermic” effect. The thermic effect of the RDA group was elevated 16% after eating.

However, in the high protein group the thermic effect increased a lot after eating, almost 3-times that of the RDA group.

This thermic effect of digesting your food peaks approximately one hour after eating.

By adding more protein to each meal, you increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does carbohydrates.

So go ahead and indulge a little in those high protein holiday foods such as the devilled eggs, shrimp cocktails and of course the holiday turkey!

Let’s look at some of the food sources you should focus on:

High Protein Foods:

High Carbohydrate Food:

Healthy Fats:

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How pregnancy effects your diet Eating a balanced diet is necessary to provide the correct amounts of nutrients to nourish both you and your child. What you eat during the nine months of pregnancy affects the development of your unborn child

Eat nutritious, well-balanced meals made up of foods from the five major food groups: breads, cereals and other grains; fruits; vegetables; meat, fish, poultry and protein; and milk, yogurt and cheese. Eat regularly, depending on your hunger, and choose from a range of foods to ensure you get all the necessary nutrients. Although it may be difficult to resist the urge to snack constantly, when you need a snack, choose foods that are nutritious for you and your baby such as raw fruits and vegetables and dairy products.

Your daily diet should include:

Ask your healthcare provider about starting a prenatal vitamin that contains folic acid, calcium, and iron.

It’s especially important for women who are planning to become pregnant to take vitamins with folic acid beforehand, because neural tube defects (problems with the normal development of the spine and nervous system) happen in the first 28 days of pregnancy, often before a woman even knows she’s pregnant.

Ease unpleasant pregnancy symptoms

Heartburn

Morning Sickness/Nausea

Ask your doctor or midwife for other tips. You should seek help if your sickness is affecting your overall health, if you find you can hardly keep food or drinks down, or if you become extremely tired. Morning sickness is not associated with with the overall health of your baby and keep in mind that your symptoms will eventually disappear and it is all worth it in the end.

Gum Problems

Vegetarian diets & pregnancy

If you eat a well balanced diet, all of the nutrients you need for good health during your pregnancy are available in foods other than meat. If, however, your diet isn’t well balance you may need extra vitamins. For example, B12, that can be found in some manufactured goods, such as soy products, or in supplements. Vitamin D supplementation may also be required. Make sure you get enough iron in your diet as well. For a list of iron rich foods check out our page on vitamins and other supplements.

It’s a good idea to discuss these issues with your doctor, midwife or a dietician.

Weight gain during pregnancy

Pregnant women also frequently worry about weight gain. It’s generally recommended that a woman of normal weight gain approximately 25 to 30 pounds during pregnancy - about 2 or 3 pounds each month. For individuals who start their pregnancy overweight, their total weight gain should be closer to 15 to 25 pounds. And those who are underweight should gain 28 to 40 pounds. Weight gain during pregnancy depends on numerous factors such as pre-pregnancy weight, metabolism and health so if you have any concerns about weight gain it is important to discuss these with your doctor or midwife.

Pregnancy is not a good time to start a diet, however, it can be a great time to start eating healthy food if you didn’t before. It’s also a good time to get regular, low-impact exercise.

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Fat Flush Plan, created by Ann Louise Gittleman, M.S., C.N.S., is a diet that detoxifies the liver and increases the metabolism through a combination of healthy fats, proteins and quality carbohydrates combined in a strict daily routine. The regimen, which has an initial two-week restrictive period, includes, among other things, high-lignan flaxseed oil, unsweetened cranberry juice with water, and herbal supplements like evening primrose oil, dandelion root and milk thistle. Gittleman won’t say how many pounds you can expect to lose during the first phase, stressing fat loss over weight loss, but she does imply that dropping at least 5 pounds is common.

The Fat Flush PlanDetoxify the liver and increase metabolism through a combination of healthy fats, proteins and quality carbohydrates arranged in a strict daily routine.

The diet relies on a particular combination of foods, but also allows choices within the food combinations.

Phase I – Two-week restrictive period requires daily intake of high-lignan flaxseed oil, lean proteins, up to 2 eggs per day, vegetables and 2 servings of fruit. Drink 8 glasses of unsweetened cranberry juice mixed with water daily, two of which are to be taken with powdered psyllium husk or ground flaxseeds. Daily supplements including evening primrose oil, dandelion root and milk thistle.

Phase II – Ongoing fat flush program, designed to be followed until you reach your desired weight or size. Gradually add “friendly” carbohydrates back into your diet, such as whole grain toast, sweet potatoes, or cooked carrots.

Phase III – Lifestyle Eating Program Maintenance phase allows healthy oils, nuts, dairy, and “friendly” carbohydrates, such as corn, baked potatoes, brown rice, whole grain pasta, and popcorn.

Healthy eating means choosing a variety of foods from the basic food groups: meat and meat substitutes; dairy; fruits and vegetables; grains, such as breads and pasta; and a limited amount of fats and sweets. As simple as this sounds, it’s not always easy to get the nutrition you need. You may eat more of your favorite foods from only one food group, and as a result, get less of other food groups. Or perhaps you opt for convenience over quality when you are hungry.

Healthy eating requires some planning and purpose and an effort to include a variety of foods in your meals. If you look closely at how you eat, you might find you aren’t getting enough nutrients because you don’t get the recommended number of servings from each food group.

So, not only is it important to pay attention to what you eat but also to what food groups you may not eat enough of. To accomplish this, keep a food diary of everything you eat and drink for 1 week. Pay attention to serving sizes, and check to see if you are eating a variety of foods from each of the food groups. You don’t need to meet the minimum number every day, but try to get the recommended intake on average over a week. If you are not getting the recommended amount of servings from each food group, you may be missing important nutrients. For example, if you rarely eat fruits or vegetables, you may not get enough vitamin C, beta-carotene, or potassium. Making a few small changes can help ensure that you’re eating a variety of healthy foods.

Do I have to make dramatic changes in how I eat?

After you are aware of food groups that you may be missing or other ways that your eating is out of balance, you can begin to make a few small changes toward healthier eating habits. For example, simply adding a yogurt as a snack might be enough to meet your milk servings. Adding a sliced banana to your cereal will take care of a fruit serving.

Paying attention to serving sizes is also important. You may not know that a serving size of cereal is only 1 ounce (28 grams), which is ½ to ¾ cup for most cereals. That means a typical bowl full of cereal is usually far more than a serving. So instead of a big bowl of cereal and milk for breakfast, have one or two servings (1 to 2 ounces) of cereal with a sliced banana, and have a small glass (1 cup) of juice. Try low-fat or nonfat milk or soy milk instead of whole milk on your cereal to reduce the amount of fat you take in.

If you find that you rarely eat fruits or vegetables, make it a goal to include a serving or two at each meal. Only ½ cup of a cooked vegetable or 1 cup of salad greens counts as one serving. Drinking a small can of tomato juice, adding lettuce to your sandwich, putting tomato sauce on your pasta-these are all ways to boost your vegetable servings.

As you make changes, continue with your food diary. Set a weekly goal as you add or change what you are eating. For example, this week make it your goal to order a salad instead of french fries, add vegetables to your pizza, or bring a yogurt to work every day.

Just remember, food is one of life’s greatest pleasures. All foods, if eaten in moderation, can be a part of healthy eating. If your favorite foods are high in fat, salt, sugar, and calories, limit how often you eat them, eat smaller servings, or look for healthy substitutes. Your key to healthy, balanced eating is moderation. Eat a wide variety of foods, especially those high in nutrients, such as whole grains, fruits, vegetables, low-fat dairy products, lean meats, fish, poultry, cooked dry beans, nuts, and seeds.

Can eating healthier protect me from diseases?

Healthy eating can actually help you lower your risk for disease.

To prevent disease, the 2005 Dietary Guidelines for Americans recommend eating lots of fruits, vegetables, whole grains, and low-fat or nonfat dairy products. The guidelines also emphasize balancing the food you eat with your activity to maintain your weight, drinking alcohol in moderation, if at all, and limiting foods high in salt, saturated fat, trans fat, cholesterol, and added sugar. Activity is also an important part of the picture. The guidelines suggest 30 to 90 minutes of activity per day.

Do I need to follow a low-salt, low-carbohydrate, or low-fat diet?

Everyone can benefit from eating healthy foods, but not everyone has the same nutritional needs. Pregnant women, growing children, and older adults will have different needs for certain nutrients. People who have high blood pressure need to watch how much salt they eat. Those who have high cholesterol may be on a cholesterol-lowering diet that restricts saturated and trans fats and cholesterol. And people who have diabetes will need to spread the carbohydrate that they eat throughout the day.

If you are generally healthy and don’t have health issues that require a special diet, it’s still wise to watch how much salt, fat, and added sugar you eat, in order to prevent diseases such as heart disease and high blood pressure. Limit the amount of salt you get by eating as many fresh foods as possible. Prepared foods, such as soups, snack foods, and canned foods, are extremely high in salt (sodium). Also watch the amount of fat you eat. Replace saturated and trans fats with monounsaturated fats such as olive oil and canola oil. Include healthy omega-3 fatty acids found in fish, walnuts, flaxseed, and canola oil.

Low-carbohydrate diets may help some people lose weight initially, but they may not be healthy over a long period of time. Low-carb diets are high in total fat and saturated fat and are low in fiber. They also restrict grains, fruits, and vegetables, which protect against disease and provide important nutrients. The 2005 Dietary Guidelines for Americans list fruits, vegetables, whole grains, and low-fat milk products as food groups to choose from, for the greatest benefit.

Does eating healthier mean I have to go on a diet?

Eating healthier does not mean that you need to go on a restrictive diet. Eating healthier means making changes that you can stay with over time. Consistently eating foods that are low in saturated fats and trans fats and that include whole grains, fruits, vegetables, and healthy fats (such as olive oil) will lower your risk for disease.

Being physically active along with healthy eating will improve your health even further. Regular physical activity significantly reduces the risk of heart disease, high blood pressure, stroke, type 2 diabetes, obesity, anxiety, depression, and cancers of the breast and colon.

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It’s easy (and painless!) with these tricks.

Gaining weight into your 30s, 40s, and beyond isn’t inevitable. The secret? Cut out or burn off an additional 100 calories a day. Use our favorite tricks, and you’ll save 3,000 calories this month. That’s more than enough to help you keep your youthful figure.

Supersimple calorie slashers

Top 1 cup of apple slices, instead of 8 crackers, with cheese. Save 100 calories.
Choose a fresh spring roll instead of a fried egg roll. Save 100 calories.
Eat chocolate sorbet instead of chocolate ice cream. Save 140 calories per 1/2 cup.

Skip the crust on apple pie. Save 100 calories.
Swap pepperoni on your pizza for veggies like fresh tomatoes and peppers. Save 100 calories per 2 slices.
Choose steamed shrimp over fried. Save 122 calories per 3 ounces.

Make your sandwich open-faced (use only 1 slice of bread). Save 100 calories.
Leave blue cheese off your salad. Save 110 calories per 3-tablespoon serving.
Substitute 1/2 cup steamed veggies for 1/2 cup noodles in a pasta dish. Save 100 calories.

Use a 6-inch flour tortilla instead of a 10-inch one on your next burrito. Save 120 calories.
Skip the tortilla and put your filling on lettuce. Save 100 calories.
Eat a whole-wheat English muffin at breakfast instead of a bagel. Save 150 calories.

Top pancakes with 1/4 cup apple-sauce sprinkled with cinnamon instead of syrup. Save 180 calories.
Top ice cream with 1/2 cup fresh berries instead of 2 tablespoons strawberry syrup. Save 168 calories.
Leave 10 French fries on your plate. Save 100 calories.
Split a Krispy Kreme doughnut with a friend. Save 100 calories.

No-sweat calorie burners*

*Based on a 150-pound woman

Embrace your inner schoolgirl by jumping rope for 10 minutes. Burn 100 calories.
Tend your garden for 25 minutes. Burn 103 calories.
Schedule a 20-minute walk date with a buddy. Burn 102 calories.

Crank up the tunes and shake your groove thing for 20 minutes. Burn 100 calories.
Give your partner a 22-minute massage. Burn 103 calories.
Do your nails or knit while watching your favorite hour-long TV show. Burn 102 calories.

Spend 60 minutes typing e-mails to your friends. Burn 100 calories.
Write a letter to a friend by hand for 50 minutes. Burn 100 calories.
Push around a grocery cart for 40 minutes. Burn 103 calories.

Shoot pool or play darts for 35 minutes. Burn 100 calories.
Play fetch with your dog for 35 minutes. Burn 100 calories.
Do a little house-cleaning. Burn 107 calories.
Play a 35-minute round of putt-putt golf. Burn 180 calories.

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How does this diet sound? Eat all the bread, potatoes, pasta and cookies you want and quit counting calories. Jump for carb-loaded joy! Okay, there is a catch: no meat, dairy, sugar, refined flour or artificial sweeteners. But after reading Skinny Bitch by former Ford Models agent Rory Freedman and former model Kim Barnouin, going (dare we say it?) vegan sounds less like the lifestyle of crunch-granola hippies and more like a recipe for becoming slim and gorgeous.

What do “skinny bitches” eat anyway?What makes this diet easy to swallow is the book’s tough-love attitude ?- part best-friend counsel, part drill-sergeant abuse and a dash of sailor mouth, wrapped in a pretty chick-lit package. “Say goodbye to soda and hello to a sweet ass,” “You are a total moron if you think the Atkins diet will make you thin” and many priceless-yet-unprintable dictums certainly make you laugh in a way few diet books can. “If we wrote a meek, apologetic diet book, it would go in one ear and out the other,” Freedman explains.

The basic concept of the Skinny Bitch diet is surprisingly simple: “You need to get healthy if you want to get skinny.” And to be healthy by the authors’ definition, you should eat foods that are easy to digest, rich in nutrients and free of harmful additives.

That means saying goodbye to sugar (aka “the devil”) and products containing it, and not just because of empty calories. “When sugar enters your body, it’s acidic,” Freedman says. “When you put acidic foods into your body, in order to protect your organs, your body produces fat cells.” Just don’t turn to NutraSweet or Splenda to satisfy that sweet tooth. Artificial sweeteners have been linked to everything from cancer to diabetes. And if weight is your only health concern, Freedman adds, studies have shown that these chemical substitutes actually stimulate your appetite.

Never fear. Freedman says you can still get your junk-food fix, ironically, at your local health food store. “Kim and I are pigs,” she declares. “We live to eat, and there’s no reason you should have to live without cookies. We just read the ingredients and look for better substitutes for sugar, like evaporated cane juice, brown rice syrup, molasses, raw sugar, beet sugar, maple syrup, things like that.”

Along with sugar, toss out anything made with white flour or white rice. The nutrients are stripped out during processing and then added back in, but the body doesn’t absorb those additives as well as it sucks ‘em up from the whole grain stuff. So go for brown rice and whole grain pasta and bread.

In a decidedly direct manner, the book reminds us that in order to be thin, what goes in must come out. And one of the easiest ways to ensure such regularity is to eat a lot of fruit. Cribbing an idea from the book Fit for Life, Freedman suggests eating fruit alone for breakfast, since it passes through the body fastest when there’s no interference from heavier foods.

For the steak and cheese addicts among us, all of the above sounds easy enough. Then we get to the bit about giving up meat and dairy. Freedman and Barnouin are passionate animal-rights advocates, but again, for those of us more concerned about our waistlines, they offer a believable argument for going veggie: Meat takes a long time to break down in the body, and much of it ends up just staying put, blocking the intestines and slowing the metabolism. Plus, Freedman says, the growth hormone given to most animals could affect your own body the same way it’s intended to affect theirs.

As for dairy products, by age four, humans (like all other mammals) lose a large amount of the lactase enzyme that helps us digest milk, because that’s when we’re supposed to have switched over completely from breast milk to solid foods. That’s why dairy consumption as adults leads to digestive problems, which lead to weight problems. So why does it feel downright unnatural to go a day without eating cheese? “You are physiologically addicted to cheese because it contains casein, which breaks down into opiates in your body,” Freedman explains.

Luckily, there are plenty of cheese and meat alternatives out there made from soy. Though less processed soy, as in tofu, is better for you, the processed fake-meat products are fine for curbing your flesh-eating habit. Also, try to find organic products, since soy is often genetically modified. That goes for just about any other food too. “Read the ingredients” is practically a Skinny Bitch mantra, because the fewer artificial ingredients you consume, the healthier and skinnier you’ll be.

Freedman advises approaching this diet very gradually, giving up one bad thing at a time and setting achievable weekly goals. Best of all, you can cheat. “Just pick and choose what works for you,” she says. Well, that’s not a very bitchy attitude, is it?

Just what does a “skinny bitch” eat?

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You really want this to be true…
That’s all you think about…
If you think 10 pound in a month is an achievement, then how do you feel about 20 pounds in 14 days!!
That’s a dream come true…
Yes you can do it…

Here we’ll rely on chemical reactions and I can tell you that’s a good thing to rely on to get healthy long lasting results…
This diet is not recommended for cardiac patients and it’s only allowed for not more than 14 days.

Here are the magical steps:

*Breakfast is so important for all of us it’s the beginning of our day.
Breakfast is the same through all the 14 days,
-One half grapefruit.
-One slice protein toast.
-Coffee or tea.

*Lunch is an important meal but you should start making it able to give u the energy u need and in the same time getting rid of the 20 pounds.

OR you can substitute any of the above meals with:

• One-half cup low fat pot cheese
• One Table spoon low-fat sour cream with sliced fruit
• Six walnuts or pecans
• Any diet drink

*Dinner the last step to make your dream come true,

When the 14 days are over and you feel that you have some more pounds you wish to lose, go back to the magical 14 days diet after two or three weeks. During the interim period eat no more than two or three slices of protein bread daily; make sure to avoid sugar, gelatin or sherbet. Alcohol should be restricted to one and one-half once daily.

Try this, and experience loosing 20 pounds in 14 days. It’s fast and easy. And remember if you maintained a good body shape you maintained a perfect healthy life.

Girls, this thing realy works!!!

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 An active lifestyle is more than visiting the gym for an hour or jumping around in the living room to an aerobics tape. If you get creative, you will find ways to incorporate movement into almost everything you do. Here’s some suggestions to get you started and help you boost your activity level. If you make a conscious effort to integrate more activity into your daily life, it will become second nature. Give some of these suggestions a try:

>Walk as much as possible by parking the car a few blocks away from where you’re headed or walk to an appointment from your office instead of driving. Whenever you’re walking try to focus on long strides and a quicker than normal pace. This gets the heart rate going a bit faster than just meandering along.

>Take the stairs instead of the elevator. Walk up the stairs as quickly as you can. For a little variation, try slowing down and taking two stairs at a time to further strengthen your legs.

>During breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break (you can sit at your desk and relax after the break!)

>Whenever you’re walking somewhere, take the “long way around.” Use this technique to get anywhere you’re going… from shopping at the mall to getting a drink at the water cooler.

>Don’t use drive-thru windows. Park and get out of your car when you do your banking, grab a bite to eat, or pick up the dry cleaning.

>At the supermarket, if you don’t have too many bags, carry your own groceries out to the car without the shopping cart. And remember… park the car in a spot furthest from the store entrance.

> Whenever possible, stand instead of sitting. Even standing still will burn more calories than sitting down.

>Loose the remote. When was the last time you actually got up from your seat, engaged all your leg muscles, and walked over to change the channel on the TV?

>Unless it’s urgent, always opt for the bathroom that’s furthest from you. Better yet, use the bathroom upstairs! Do the same for answering the telephone. It’s estimated that Americans save walking approximately 70 miles per year with the advent of extension phones.

>When cleaning house, exaggerate your movements and make them big. Wash windows with a rag and make big arm circles and up and down movements. When vacuuming, switch hands every so often to give your arms and torso equal time on each side. Make long, rhythmic movements with the vacuum cleaner to get the heart rate up and deep clean the carpet at the same time!

> Plant a garden and work in it during the spring and summer. Gardening will take your body through a whole range of movements.

>Get rid of the power lawn mower or worse yet, the riding mower! Get back to basics with a push mower. Rake the yard the old fashioned way… with a rake. If you have children around in the fall, pile up the leaves and jump in with the kids!
>Whenever possible with home improvement or fix ups, do them yourself. You can tackle jobs like painting and landscaping and as an added bonus, you’ll save money too.

>If you use a fireplace to help heat your home in the winter, chop and/or stack the wood yourself. Feeling more aggressive? Load and haul the wood home yourself instead of having it delivered to your doorstep.

> If you have children, or grandchildren, spend some quality time playing with them. Few things can jump-start your heart as quickly as trying to keep up with a child. Play catch, jump rope, play on the monkey bars, push them on the swing, or have a foot race.

>Make a date with your partner to go out dancing once or twice a month. Don’t be afraid to cut loose and have some fun, the longer and harder you dance, the better.
>Take lessons to learn how to play tennis, racquetball, golf or any other activity you think you might enjoy. Or, invite your partner to join you in learning how to ballroom dance.

>When spending the day at the lake, don’t oil up and bask on the beach (it’s bad for your skin!). Swim, rent a row boat or go water skiing and get active in the water.
> Join the local hiking, walking or cycling club. This is a great way to meet other active people.

>Designate an area of your vehicle as “The Locker Room.” In that area (or box) put a pair of tennis shoes, clean socks, clean towel, Frisbee, tennis rackets, softball and gloves, or any other items that strike your fancy. Whenever you’re out and about with a little extra time you can spontaneously stop off at a park to play catch, a tennis court for a game of tennis, or a walking path that’s calling you to explore it. My family refers to this area in our vehicle as “The Spontaneous Fun Pack” and it’s a really fun way to break up the monotony and do something that’s fun and unexpected on your own or with the whole family.

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Ian Smith’s Fat Smash Diet is a simple, four-phase plan that gradually walks you through the stages needed to successfully lose weight and keep it off. It is designed to help you spend 90 days developing both healthy eating habits and a healthy lifestyle, so that you can enjoy life to the fullest.
Why the “Smash” Diet?
Dr. Smith named his diet because it is supposed to help you “smash” bad habits and conquer the “demons” of your past, so that you can build a “new and improved” you. It also “smashes” the misconceptions and misinformation about diet and weight loss that may have been holding you back from achieving your weight loss goals.
Phase One: Detox
The nine-day first phase of the diet is a time when you eat primarily fruits and vegetables, to allow your body to cleanse itself of impurities and toxins. The focus on raw or lightly cooked (steamed or grilled) vegetables and fruits also allows your body to make use of the abundant vitamins, minerals, and other nutrients that are present in these most natural of foods. During this phase, you establish the habit of eating four to five small meals daily at three-hour intervals. While the menu for meals is rather limited, there is no restriction on how much you eat — though overeating is discouraged. A 20- to 25-minute walk after dinner (or some other light exercise) is recommended, or 30 minutes of cardiovascular exercise five times per week..

Allowed Foods

Phase Two: Foundation
The three-week second phase continues the building of good habits while introducing additional foods and increasing physical activity. You continue to eat four to five small meals at three-hour intervals, and you try to maintain a high intake of fruits and vegetables. Skipping meals is not permitted, and fried foods are discouraged. Physical exercise is increased by 10 to 15%.
“New” Allowed Foods

Phase Three: Construction
Phase three of the Smash Diet adds still more foods to the allowed list, and increases physical activity yet further. You must eat at least four times per day, and you should continue eating ample quantities of fruits and vegetables. The list of allowed foods both adds new foods and increases allowed portions of other foods. The good news is you can now add a non-fruit dessert once a day. Exercise should be increased by 25%.

“New” Allowed Foods

Phase Four: The Temple
This final phase of The Fat Smash Diet is equivalent to the maintenance phase of most other diets. In this phase, most previously forbidden foods are allowed (albeit in limited quantities), and physical activity is increased to one hour five times per week. At this point, if you have not reached your goal weight, you can repeat the sequence of phases as many times as you wish until you have achieved your goal.
Don’t Skip the Appendices!
In addition to 83 pages of recipes and menu ideas, the book has four appendices, each of which contains very useful information:

Evaluation
The Fat Smash Diet is a simple, manageable approach to weight loss. Unlike many fad diets, it’s also a healthful weight loss program, with its emphasis on fruits and vegetables and reasonable amounts of exercise.
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