The Extreme Fat Smash Diet is an accelerated version of the 90-day program presented in the original Fat Smash Diet and promises a weight loss of up to 12 pounds in 3 weeks. The diet consists of 4 small portion-controlled meals and 2 snacks per day. Recipes are provided though don't seem to be needed for the initial diet. The diet does not eliminate whole food groups, but there are plenty of restrictions. The plan is designed so that you do not need to go very long between its small meals and snacks, with the hope you will not need to overeat during a given meal or snack. The book lays out what to eat and when, and you just do what it says and lose weight.
This book targets people who want to lose 10-25 pounds in a short period of time. In the program you fit yourself into one of three categories of your particular dieting profile - alpha, beta or gamma - depending on whether you have been successful on diets in the past and therefore need a more or less aggressive diet and exercise program. Alpha's, for example, lose weight easily, beta's will lose if they follow a diet to the letter though not as much as alpha's, and gamma's struggle for modest results. The diet has 3 cycles, each being a week, and all three together are one rotation. The cycles become increasingly more permissive (though still very restrictive). If you need to lose more weight after your first rotation (3 cycles together) then you go back and repeat cycle 1 or cycle 2 again.
The foods include fish, chicken, eggs, beans, vegetables, fruit, etc. You can also have two 100 calorie or less snacks. For example, the menu from Day 1 of Cycle 1 looks like this:
Meal 1:
2 egg whites or 1/2 cup Egg Beaters or 1 whole egg;
1 piece fruit (no banana/pineapple/watermelon) or 1/2 cup fresh fruit or tomato juice.
Meal 2:
1 cup sliced fresh fruit (no banana/pineapple/watermelon)
Meal 3:
1 small veggie-only salad with 3 tablespoons low/non-fat dressing.
Meal 4:
1/2 cup beans, lentils, or chickpeas;
2 servings vegetables (gamma's gets one veggie serving)
Day 1 Exercise: 55 minutes cardio - for example 25 minutes fast walking/running on treadmill and 30 minutes stationary bike. (Beta's do 60 minutes and gamma's do 65 minutes.)
The book provides a journal page where you write down what you eat (a good idea so you can look back). Dr. Smith also prescribes 40-60 minutes of cardio exercise five days a week and makes suggestions such as shown above. There is a maintenance plan that is designed to be followed for the long-term.
The contents of the book are:
1: Extreme Fat Smash Philosophy
2: Why It Works
3: Extreme Fat Smash Diet Instructions
4: Which dieting Type Are You?
5: Metabolism: Our Internal Engine
6: Cycle 1
7: Cycle 2
8: Cycle 3
9: Maintenance Phase
10: Snacks
11: Easy and Tasty Recipes
Appendix, Index
Dr. Smith believes this book provides a way for people to reach a weight loss goal they may have thought to be too difficult for them. He encourages you to believe in his program and your ability to follow it, and tells you exactly what to eat and how much exercise to do to achieve success. If you can handle the frequency of preparing and eating 4 small meals and 2 snacks a day and do the cardio, you will lose weight! Another life-changing book that inspired me to lose weight and focus on living the life I want is [[ASIN:097974590X THE 3:00 PM SECRET: Live Slim and Strong, Live Your Dreams]] |
Extreme Fat Smash Diet Books In Print, Audio Books.