Ian K. Smith - The Fat Smash Diet: The Last Diet Youll Ever Need
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- Book:The Fat Smash Diet: The Last Diet Youll Ever Need
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- Publisher:St. Martins Publishing Group
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- Year:2006
- Rating:5 / 5
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The Fat Smash Diet: The Last Diet Youll Ever Need: summary, description and annotation
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Dr. Smiths diet has been featured on VH1s 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. Smiths plan. The Fat Smash Diet is unlike any other program on the market. In fact, its the LAST DIET YOULL EVER NEED!
Ian K. Smith: author's other books
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| FRUITS* | GRAMS OF FIBER |
|---|---|
| Apple (with skin) | 4 |
| Banana | 3 |
| Blueberries, cup | 2 |
| Cantaloupe, 1 cup diced | 1 |
Dates,  cup dry, chopped | 2 |
| Grapefruit, | 2 |
| Grapes, 1 cup | 2 |
| Nectarine (with siein) | 2 |
| Orange | 3 |
| Peach (with skin) | 2 |
| Pear (with skin) | 4 |
| Plum (with skin) | 1 |
| Prunes (dried), 10 | 2 |
| Raisins, cup | 1 |
| Raspberries, cup | 4 |
| Strawberries, cup | 2 |
| Watermelon, 1 cup diced | 1 |
| VEGETABLES 1 | GRAMS OF FIBER |
| Broccoli, cup cooked, chopped | 2 |
| Broccoli, cup chopped | 1 |
| *All values are for 1 medium-size fruit unless otherwise indicated. | |
| *All values are for raw, uncooked vegetables unless otherwise indicated. | |
| Brussels sprouts, cup cooked | 3 |
| Carrot, 1 medium | 2 |
| Carrots, cup cooked | 3 |
| Cauliflower, cup cooked | 2 |
| Celery, 1 stalk | 1 |
| Corn, cup cooked | 2 |
| Cucumber, cup sliced | 0.5 |
| French fries, 1 small (2.5 ounces) serving | 2 |
| Green beans, cup cocked (frozen) | 2 |
| Iceberg lettuce, 1 cup shredded | 1 |
| Peas, cup cooked (frozen) | 4 |
| Peppers, cup chopped | 1 |
| Potato, baked, with skin | 5 |
| Potato, baked, without skin | 2 |
| Potato, cup mashed | 2 |
| Romaine lettuce, 1 cup shredded | 1 |
| Spinach, cup chopped | 1 |
| Spinach, cup cooked (frozen) | 3 |
| Sweet potato, baked with skin | 3 |
| Tomato, 1 medium | 1 |
| GRAINS, LEGUMES* (BEANS, CHICKPEAS, LENTILS, LIMA BEANS), AND NUTS | GRAMS OF FIBER |
| Black beans, cup | 8 |
| Bread, 1 slice, white | 1 |
| Bread, 1 slice, whole-wheat | 2 |
| Bran muffin, 1 medium | 3 |
| *Values are for conned or cooked beans. | |
| Chickpeas, cup | 5 |
| Kidney beans, cup | 7 |
| Lentils, cup | 8 |
| Lima beans, cup | 6 |
| Oatmeal, 1 cup cooked | 4 |
| Pasta, cup cooked | 1 |
| Peanuts, cup | 6 |
| Peanut butter, 2 tablespoons, chunky | 2 |
| Popcorn, 3 cups air-popped | 2 |
| Rice, 1 cup cooked, white | 1 |
| Rice, 1 cup cooked, brown | 2 |
| Sesame seeds, 2 tablespoons | 1 |
| Sunflower seeds, cup | 2 |
| Tortilla chips, 1 cup (1.5 oz.) | 1 |
| Walnuts, cup chopped | 2 |
| Wheat germ, cup | 4 |
| ACTIVITY | CAL/MIN* |
|---|---|
| Sleeping | 1.2 |
| Resting in bed | 1.3 |
| Sitting, normally | 1.3 |
| Sitting, reading | 1.3 |
| Lying, quietly | 1.3 |
| Sitting, eating | 1.5 |
| Sitting, playing cards | 1.5 |
| Standing, normally | 1.5 |
| Classwork, lecture (listening) | 1.7 |
| Conversing | 1.8 |
| Personal toilet | 2.0 |
| Sitting, writing | 2.6 |
| Standing, light activity | 2.6 |
| Washing and dressing | 2.6 |
| Washing and shaving | 2.6 |
| Driving a car | 2.8 |
| Washing clothes | 3.1 |
| Walking indoors | 3.1 |
| Shining shoes | 3.2 |
| Making bed | 3.4 |
| Dressing | 3.4 |
| Showering | 3.4 |
| Driving motorcycle | 3.4 |
| *Depends on efficiency and body size. Add 10 percent for each 15 lb. over 150; subtract 10 percent for each 15 lb. under 150. | |
| Metalworking | 3.5 |
| House painting | 3.5 |
| Cleaning windows | 3.7 |
| Carpentry | 3.8 |
| Farming chores | 3.8 |
| Sweeping floors | 3.9 |
| Plastering walls | 4.1 |
| Repairing trucks and automobiles | 4.2 |
| Ironing clothes | 4.2 |
| Farming, planting, hoeing, raking | 4.7 |
| Mixing cement | 4.7 |
| Mopping floors | 4.9 |
| Repaving roads | 5.0 |
| Gardening, weeding | 5.6 |
| Stacking lumber | 5.8 |
| Sawing with chain saw | 6.2 |
| Working with stone, masonry | 6.3 |
| Working with pick and shovel | 6.7 |
| Farming, haying, plowing with horse | 6.7 |
| Shoveling (miners) | 6.8 |
| Shoveling snow |
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