Fat Smash Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

The Fat Smash Diet is set out in the book of the same name by Ian K. Smith, M.D.

The principle behind the name is that you achieve your weight-loss goals by smashing bad habits and misconceptions about diet. The diet follows a 90 day program in 4 phases – detox, foundation, construction, and the temple.

The Fat Smash Diet is also used by popular TV show Celebrity Fit Club.

See Ian’s newest diet: Shred: The Revolutionary Diet, which combines the best of this plan and his other books.

Fat Smash Diet Program

The Fat Smash Diet lays out your plan over 90 days for developing healthy eating habits and a healthy lifestyle, to promote fat loss and maintain a healthy weight.

Phase 1 – Detox (9 days)

Diet is essentially vegetarian – mainly fruits and vegetables (raw or steamed/grilled) to absorb natural nutrients, vitamins and minerals in 4 or 5 small daily portions, 3 hours apart, with plenty of water – plus daily exercise (30 minutes cardiovascular exercise 5 days a week, or a walk after dinner for up to 25 minutes).

This phase rids the body of toxins and impurities, developing a good basis for the following phases.

fat-smash-dietPhase 2 – Foundation (3 weeks)

Additional foods are allowed from a given list (lean meat/seafood, selected cereals and extra dairy), and physical activity is increased by up to 15%. The eating regimen of phase 1 is maintained (strictly no meals to be skipped) including plenty of fruit and vegetables, and fried foods are a ‘no-no’.

This phase establishes good eating and exercise habits for a healthy ongoing lifestyle.

Phase 3 – Construction (4 weeks)

Yet more additional foods are allowed from a given list (such as pasta and bread), portion sizes may be increased maintaining plenty of fruit and vegetables as before, with at least 4 daily meals stipulated. 1 non-fruit dessert per day is permitted (1 scoop low fat ice cream or 2-3 cookies or graham crackers) and physical activity is again increased by up to 25%.

This phase builds the diet plan up from the earlier ‘toning-down’ phases.

Phase 4 – The Temple (remainder of the 90 days)

Most foods previously denied may now be included in limited quantities, and physical activity set at 1 hour for each of 5 days weekly.

This phase is to maintain the ‘temple’ of your body, in which your lifestyle achieves a balance for maintaining your desired body weight. If your goal weight has not been reached by the end of the 90 days, phase 1 may be repeated.

Look  for healthy meal ideas here.

Fat Smash Diet Book

The Fat Smash Diet book by Dr. Ian K. Smith M.D. contains the program philosophy and details of each of the 4 phases of the program, plus 83 pages of recipes and menu ideas. The book has four appendices of useful information:

  • A body mass index chart for setting your weight goal.
  • The fiber content of common foods for increasing your dietary fiber intake.
  • Food nutrition label information.
  • Calorie expenditure charts for common exercise/physical activity programs.


The Fat Smash Diet program has a growing following, especially given the exposure through Dr. Smith’s involvement with the VH1 Celebrity Fit Club. Many testimonials are positive about the results achieved, and the relative simplicity of the approach to weigh loss as set out in the Fat Smash Diet.

This is a simple diet program, manageable and by all accounts helpful.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Fee

    I am on shred now it has been a week and I have loss 5 lbs. I love it..

  • Pam oliver

    Im so excited to begin,,,just reading the comments..i want to lose 45lbs.. Thanks to my classmate from yr 1989, she post on FB “come and join me on diet FAT SMASH” she suggest we google the title..we all suppise to start Monday Jan 14, 2013.single mom whose daughter now is in college, its jus me “i hate myweight, so i never want to go anywhere, homebody” im ready for a change, HEALTHY CHANGE IT IS…PRAYING FOR COMPLETION..

    • Iris Winchester

      Hello Pam,

      I also to looked at our classmate from yr 1989 (wink) lol, lol I could not wait till Monday, and cant wait for the results to come from a little hard work…… I will keep you posted of my progress.

  • Iris Winchester

    I will give this a try…..

  • Lorena

    So I started this Detox yesterday at 165 pounds i will keep you posted after the 9th day will put the results on Nov.7

  • DLaMar

    Tommorrow is day 1 for me. Excited! I haven’t done this in while but it does work and makes me feel more energized! Wish me luck!

  • @MB£R


  • Jai

    When I started this diet I thought it was going to be so hard, since I am a fast food kind of girl. Not only did I lose 60lbs in 2 months, but I had everyone at work doing it too! I have total faith that if you commit to this you can accomplish what ever your feel good weight is. P.S the two a days helped so much.

  • Steve

    I’ve been on this diet 3 times and it works great if you stick with it. You are never hungry cause you can eat a ton. And when you get towards the last phase you can really eat/drink ANYTHING but in moderation. My difficulty has been the moderation of the bad stuff. Not the diets fault.

    Lost 20 pounds on first go around, 10 on second cause I didn’t stick to it, and have lost 12 in 2.5 weeks on the third try. Still on it.

  • Fran

    I tried Fat Smash extreme and lost 15 lbs in 3 months and felt great. Unfortunately I gained it all back by my own faults but the diet didn’t work the second time around. I’m going to try The Fat Smash diet today but am confused by the amount of beans allowed per day. Can you clarify this? I’m also wondering why the Extreme diet isn’t working for me now. I do better with a meal plan. Thanks!

  • shanna

    I started the 9 day detox on February 4,2012.I started off weighing 180lbs and continue throughout all four phases and now I’m down to 151lbs I want to lose15 more lbs. To everyone who is willing to started this it works you just have to stay focused.



  • zindi

    Today is day1 for me and I am excited!!!! @ martha it is very hard for me to believe that you only lost 1lb..

  • Annie

    I have lost 15 start in June. I am on phase !! My goal is 40 pounds. Starting weight was 204 on May 31. So I am feeling Great and I am very proud of Myself. Thanks Dr. Ian for the Fat Smash.

  • Martha

    This has me eating healthier even in phase one but after 12 days of following it exactly I have lost only 1 pound. This will not keep me motivated.

  • Samantha

    I’m on day 5 and I’ve lost 8lbs!! It works!!

    • Andre

      Awww… Thank you ALL for your positive fedbaeck! I suddenly thought it may be a bad name and no-one would like it…. But everyone seems to like it! And it’s not a common name…. Much love all… Can’t WAIT to take her home!!! 5 days to go! xxx

  • yvonne

    i lost 20 lbs in the detox and 15 in phase 2.sadly I lost momentum. But that is short lived! i lpan to get right back on the horse.

  • K

    I am on day 4 of the diet and I have already lost 5 lbs!

  • GP

    I will be starting Phase 1 on Monday. I am excited and looking forward to finally getting this weight under control. I am a little nervous, but I can do anything for 9 days (that’s what I keep telling myself! ;-). I already have a good fitness routine (weights and cardio), eating has always been an issue.
    I am hoping that Fat Smash will be the last diet!!

  • Valerie

    I did this diet in my senior year of high school and lost 16 pounds in about two months. You see results every week as long as you keep up with it! I’m trying the diet again now, two years later, to shed all the weight that I’ve gained since college and then some. It’s only been a week but I’ve already lost 4 pounds from it! Try this diet out :)

  • angela nowell

    I’m on day 5 and I feel great. I hope to lose 30 pounds so far I have lost 5 pounds I’m super excited.

  • Krissy

    i started yesterday and i am sooooo hungry =) but im determained and can do this!!- it better work

  • Keisha

    my husband and I started phase 1 today,we really enjoyed the veggies and brown rice.

  • Cinthia

    I got the book today i finished reading it. The book is very short; clear and easy to follow. I will start tomorrow.

  • shar


  • Jenna

    I am starting this diet Saturday, (I’m going to buy the book and groceries tomorrow) I’m glad I found this website, its encouraging! I hope to lose about 30 pounds. I have to stay strong!

  • Nosha

    I am on day 7 of phase I and hope to lose up to 30lbs. It is very difficult as I am married to a personal trainer who looks great and eats whatever he wants without weight gain. I am going to day it, but I must admit I can’t wait till Wed. as then I can weigh in and eat meat!

  • Sonja

    I am hanging on phase 1 my family had mother’s day dinner of steaks, shrimps, baked potatoes,salad and others such cake and pies. I am so proud of myself because i’m at day four and just ate veggie and water that was temp. But got through it.

  • Sonja

    I’m on day three of phase 1 it is hard but i am hang on.

  • Borum

    Diet is essentially vegetarian – mainly fruits and vegetables (raw or steamed/grilled) to absorb natural nutrients, vitamins and minerals in 4 or 5 small daily portions, 3 hours apart, with plenty of water – plus daily exercise

  • Borum

    Hi Mickey,
    I’m about to start this diet on Monday. But what I’ve read so far, Veggie Burgers are not the same as Vegatable,Fruit. Please keep in mine the 9 days is for DETOX. Stay encouraged, I will be here to support an push you..

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