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No calorie counting vegetarian diet--Fat Smash diet
Here is a vegetarian diet (atleast in phase 1) that does not involve calorie counting, thought I should share:
Fat Smash Diet
Definition
The fat smash diet is a 90-day, four-phase weight-loss program that is designed to smash bad habits and make permanent lifestyle changes in eating and physical activity.
Origins
Dr.
Ian Smith, M.D., developed the fat smash diet plan after he became weight-loss consultant and judge for the VH1 hit television program Celebrity Fit Club.
The plan was originally designed for celebrities trying to lose weight on the show.
Smith bestselling book, The Fat Smash Diet: The Last Diet Youll Ever Need, was published in 2006.
In April of 2007 Smith published the Extreme Fat Smash Diet, an alternative program for people wanting to lose weight in a short period of time.
Description
Principles
According to Smith, the fat smash diet plan is designed to rewire the body and its relationship to food and physical activity.
It is based on lifestyle changes that will enable people to maintain their weight once they have achieved their weight-loss goals.
The aim of the plan is to eliminate bad habits, while enjoying food without overindulging.
The fat smash diet is very flexible and utilizes a wide variety of healthy everyday foods, with the emphasis on whole grains, fresh produce, lean meat, fish, poultry, and healthy fats.
Smith book includes more than 50 quick and simple recipes.
Although the diet does not involve calorie counting, quantities are suggested as a guide for keeping portions small.
The major principles behind the fat smash diet plan are:
eating four-five small meals or large snacks daily, no more than three-four hours apart, with the last meal at least one and one-half hours before bedtime
establishing a regular eating schedule to avoid hunger pangs
eating small portionsjust enough to feel full
including fresh fruits and vegetables with meals
eating good carbohydrates and avoiding bad carbohydrates
eating foods raw, baked, steamed, or grilled
a large exercise component, preferably with a partner
avoidance of stress
The rules for success on the fat smash diet are:
not overeating
always eating fruits and vegetables, regardless of the diet stage
not eating fried foods
not skipping meals
continuing the exercise regimen
maintaining emotional and mental focus
Before beginning the fat smash plan dieters are instructed to:
record their pre-diet weight
determine their body mass index (BMI)
take photographs of themselves
The pyramid
The fat smash diet is constructed as a pyramid, with each of the four phases building on the previous phases:
Phase 1 is the nine-day detoxification, detox, stage to rid the body of impurities.
Phase 2 is the three-week foundation stage
Phase 3 is the four-week construction stage
Phase 4 is the lifelong temple stage
The fat smash diet is designed to allow for mistakes.
Dieters who overindulge or eat a prohibited food can return to phase 1 for about a week and then pick up the diet at the phase where they left off.
PHASE 1DETOXIFICATION The 9-day natural detoxification stage is not a fasting diet.
Rather it is a vegetarian diet consisting primarily of fruits and vegetables, with some dairy and egg whites allowed.
There are no absolute restrictions on how much to eat.
The diet is designed to rid the body of toxins from processed foods and the environment, including the elimination of caffeine and alcohol, to make it easier to lose weight.
Phase 1 includes 30 minutes of aerobic exercise.
KEY TERMS
Anaerobic exerciseBrief, strength-based activity, such as sprinting or weight training, in which anaerobic (without oxygen) metabolism occurs in the muscles.
Body mass indexBMI, a measure of body fat determined from the ratio of one weight in kg to the square of one height in meters;
The BMI from weight in lb and height in inches is determined from tables;
An adult BMI of 2529.9 is considered overweight and 30 or above indicates obesity.
DetoxificationDetox;
Cleansing; to remove toxins or poisons from the body.
FiberRoughage;
A complex mixture found in plant foods that includes the carbohydrates cellulose, hemicellulose, gum, mucilages, and pectins, as well as lignin.
Glycemic indexGI;
A measure of the rate at which an ingested carbohydrate raises the glucose level in the blood.
five times per week, with a suggested 20-25-minute walk after dinner to increase the metabolism
Foods allowed during phase 1 include:
all fresh fruits in any quantity
all vegetables in any quantity, except white or red potatoes and avocados;
Vegetables should be raw or lightly cooked (steamed or grilled)
one cup daily of fresh-squeezednot cannedfruit or vegetable juice
one cup daily of cooked unsweetened oatmeal, grits, farina, or cream of wheat
up to four egg whites daily
any dried beans such as lentils or chickpeas
2 cups daily of cooked brown rice (my suggestion: add some lentils)
tofu
a maxiumum of two tablespoons per day of tahini (sesame paste)
2 cups daily of low-fat or nonfat milk or soy milk
6 oz (170 g) of low-fat yogurt, maximum of 12 oz (340 g) daily
a maximum of two pickles per day
one-two teaspoons of low-fat virgin olive oil for grilling vegetables
low-fat dressing, no more than three tablespoons per salad
herbs and spices
hot-air popcorn without butter or margarine
a maximum of two tablespoons per day of artificial sweetener
2 cups daily of unsweetened decaffeinated herbal or green tea
unlimited water.
Foods prohibited during phase 1 include:
meat
bread
cheese, including soy cheese
fried food
nuts
fast food
desserts
soda
coffee
alcohol
Canned foods should be rinsed thoroughly to remove excess salt.
Although phase 1 lasts only nine days, dieters can choose to stay with phase 1 for one to two extra weeks or longer.
Eat raw, steamed or grilled food.
Your menu will include:
1.
Unlimited:
1. Fruit.
2.
Vegetables.
3. Chickpeas.
4.
Lentils.
5. Tofu.
6.
Beans.
2. Limited:
1.
Brown rice.
2. Low-fat or fat-free milk.
3.
Oatmeal.
4. Low-fat yogurt.
5.
Olive oil. --One to two teaspoons of olive oil per day.
6.
Egg whites.
7. Herbal tea.
Drink plenty of water.
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Very interesting, thanks for posting this.
Can the diet be found online?
(for the next phases).
all good things i like on phase 1.
Unfortunalety i have to limit beans because they easily make me bloat and gas :(
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I think there is a lot of info on this diet on the net...also, a lot of positive feedback...
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It's grossly represented as a vegetarian diet, if the diet includes lean meat and fish...
:roll:
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