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. 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 three-week second phase continues the building of good habits while introducing additional foods and increasing physical activity. Phase three of the Smash Diet adds still more foods to the allowed list, and increases physical activity yet further. This final phase of The Fat Smash Diet is equivalent to the maintenance phase of most other diets. Appendix 1: a body mass index chart which helps you determine a healthy and reasonable weight goal. Appendix 2: three pages listing the fiber content of a number of common foods, designed to help you increase your dietary fiber intake.
Appendix 4: calorie expenditure charts for several common exercise programs and physical activities. When I was 13 my Mother challenged my doctor to get a swollen gland biopsied from me, that he said was probably just puberty playing with my hormones. 1) I received a U at A-Level maths or for my American friends, I totally flunked math at High School .
2) I am not a professional scientist or doctor and the way that I do things is to engage more people in the discussion of food. Right…now we can continue with why I didn’t get fat eating over 5,000 calories a day of a high fat low carb diet of natural foods for 21 days!
The aged old question asked by nutrition scientists and dieters alike is, is a calorie a calorie?
I have always been a sceptic of the efficacy of calories use in how we interact with food, as I have always thought that I eat more than I burn yet remain the same weight and waist measurement. You may be asking yourself, why did you choose a high fat diet and why didn’t you get fat? In the diagram below you can see that a person who weighs 80kg and is 15% body fat, nearly what I am, stores approximately 108,000 calories of body fat.
To explain how our body actually interacts with food I’m going to use a rather abstract metaphor but one we can all relate to and if you agree with it even demonstrate it at a dinner party.
Sooooo…to answer your original question of why did you choose a high fat diet and why didn’t you get fat? It is completely possible to reverse these biochemical imbalances with a high carb natural foods diet as well as with a high fat natural foods diet, as this has been demonstrated with doctors from both sides of the carbs vs fat wars. If you have eaten real food from when you were a child you will probably, not definitely though, have no problem eating natural carbohydrates and still be able to use your body fat stores for energy as you haven’t been biochemically damaged.
I recommend to do this for 21 days to help obtain your fat metabolism, biochemical balance and health back.
Once you have completed 21 days of this obtain health plan then you can move on to what I call the maintain health forever plan.
Our current weight management advice is to eat less and exercise more, which in my opinion is negligent, moronic and utterly useless advice. You may have noticed that I haven’t mentioned exercise as part of this solution and the reason for that is because the main part of anyone obtaining and maintaining their health is eating correctly.
For me the journey of proving a calorie is not just a calorie when it comes to eating food is not over. In today’s video diary I discuss my final results, check my blood sugar pre and post meal and show a clip of me tucking into my first non-vegan meal after these past 21 days!
Fat Smash Diet Phase 1 Tonights Plate PicturePin Fat Smash Diet Phase 1 Tonights Plate cake picture for pinterest and other social networks.
As you have probably deduced I landed pretty much in the middle of the 2 previous experiments in terms of my weight gain, as I predicted, but there is one significant difference in this experiment.
Your head may be swarmed with all these numbers now, trying to work out what on Earth does all this mean?
Basically, if you want to get a handle on your weight and on your health it is all about creating balance in your biochemistry. Again this has been an enlightening experience for me but my overall message with what food is right for us is that real food is best and it’s all down to the individuals situation whether that be primarily animal foods, vegetarian or some where in the middle as we know from traditional diets that humans can live long and prosperously on a variety of diets.
Could you please post your daily eating plan that you have been using during this experiment?
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. 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. 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. 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.
You must eat at least four times per day, and you should continue eating ample quantities of fruits and vegetables.


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.
Unlike many fad diets, it's also a healthful weight loss program, with its emphasis on fruits and vegetables and reasonable amounts of exercise. After the biopsy it turned out that it was a cancer called Hodgkins disease, but thankfully to my Mother’s persistent nature we caught it early and after 4 and a half months of chemotherapy I was clear.
With this in mind I decided to take action on this challenging question by conducting a 21 day experiment where I ate 5,794 calories of a high fat low carb diet of natural foods to see if I put on as much weight as the calorie formula says I should.
Well the simple answer is dietary fat doesn’t really make you fat and in fact is the least likely macro-nutrient to make you fat from overconsumption.
Again this is a great biochemical trick, and much larger storage capability for energy compared to carbohydrates, so that in hard times we can call upon this large energy store and survive for around 21 days until food is available again.
In this metaphor the fat water is able to flow down the small plug hole with no problems as energy out.
However, if you have eaten quite a lot of sugary and refined carbohydrates such as candy, sweets, poor quality bread and pasta, crisps, doughnuts, pastries etc. The best part of this type of diet is that you don’t have to worry about calories, you just stop when your full and your body will do the rest.
This includes all the foods in the obtain plan as well as full fat dairy such as cream and butter, low GI fruit such as berries and citrus fruit and some low GI starches such as sweet potato and pulses. The reason people are putting on weight and getting sick is not because they are eating too much but because they are eating too much FAKE foods. Exercise can help move things along quicker and re-balance your biochemical health, but it is important to know that you can’t out exercise a bad diet.
In September I will be doing another 21 day 5,000 calorie challenge with refined and sugary carbohydrates and in January 2014 I will be doing it with just natural carbohydrates, where I will go into more detail about how our body interacts with food. As I have alluded to in my past conclusions the reason we gain or lose body fat is not solely down to the amount of calories we consume.
As if you are overweight or have health problems there will be a biochemical imbalance some where in the body which needs to rectified, and the biggest factor that we are in control of in this balancing act is through the food and drink that we ingest. However, if you are starting from a place where you have been metabolically damaged by fake foods, namely refined carbohydrates and trans fats, you are probably better off starting on a low carb high fat diet of real foods until you bring back some level of biochemical balance in your body and then slowly but surely seeing how many carbohydrates you can tolerate.
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. During this phase, you establish the habit of eating four to five small meals daily at three-hour intervals.
The list of allowed foods both adds new foods and increases allowed portions of other foods. 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.
This experience taught me that it doesn’t matter how many letters are written after your name, what matters are the words that come out of your mouth and the actions that you take.
The notion that we are just a simple calorie formula, adding and subtracting calories from a predetermined daily energy expenditure by nature is a fundamental flaw in how we perceive food and go about weight management. If you’d like to see my daily diet please click here to download or see the table below. If you ask any body builder what macronutrient they manipulate in order to gain or lose weight, they’ll tell you carbohydrates.
The sink full of water is your fat stores with the plug hole as your energy out from fat stores and the drinking glass is your carb stores which you can drink from for energy.
The fat stores are either kept topped up through the fat tap or by the carbs tap from the overflowing mechanism and as long as they aren’t refined, surgary or unnatural carbs this can and does work for some but not all people. Simply eat as much fatty fish, meat, eggs, nuts and green leafy vegetables as you like…I know I know, pretty much Atkins. When bringing back these foods it’s important to see how your body reacts to them as some people will be fine with them but for some people that have been biochemically imbalanced for too long even low GI fruits can be detrimental. From this experience my message to health professionals around the world is to advise your clients or patients to eat less fake food and exercise the choice to eat real food more.
The best exercises for re-balancing your biochemical health is strength training, which helps maintain muscle mass for a better immune system, and walking in nature, which is important for cognitive function and stress management.
Primarily our body fat is regulated through our biochemical reactions to foods, and for sure total load is part of that as the more food you eat the larger a biochemical reaction would be causing more damage and we can measure this load in terms of calories but it is not the calories per se that causes a gain or loss in body fat. This means that my body is still insulin sensitive as it’s able to stabilise my blood sugar very well despite an onslaught of carbohydrates.
We have known about the link of high carbohydrate diets lifting triglycerides, and thus a diet low in carbohydrate and high in fat decreases them, for decades but for some reason it has stayed out of the main stream treatment for heart disease.
As it stands I have no further plans for future experiments but am always keen to hear your ideas and thoughts, so please use the comment section below. While the menu for meals is rather limited, there is no restriction on how much you eat -- though overeating is discouraged.
A philosophy that has kept me sceptical of even the most qualified expert and a man of action in order to find the truth. In a clear and concise statement, a calorie is a calorie but the nutrients of the food and your individual biochemistry dictate how your body expresses those calories.


Not exactly congruent with the linear weight gain and waist increase the calorie formula shows in my results graph and photos below.
In their current biochemical status they have either limited ability or can’t use the body fat they have stored for energy because of biochemical imbalances in their body.
We have copious amounts of data showing traditional diets that are high in fat and high in carbs with both populations living happy healthy lives. This is where measuring your weight, waist and taking photos of yourself comes in to track your progress. Although I think personal responsibility is very powerful and is part of reversing this obesity epidemic it is not solely down to us. Please see below my final before and after pictures as well as the final comparison graph, which I will also being going into detail in my final conclusion. The biochemical reaction that we are primarily concerned with in regard to gaining or losing body fat when eating food is insulin. If you feel this is a little complicated right now I have attempted to simplify these concepts into a snappy 3 minute video below using a rather novel analogy that some find useful. Also, in this VEGAN experiment it only lifted a bit because the types of carbohydrates I was eating had lower glycemic indexes and there was no refined sugar. 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. The reason for this is that when we store carbohydrates we can store approximately 2,000 calories or 500g worth on the average person before it spills over into your fat stores. Simply put the energy in their body fat stores is trapped and accumulating, similar to a tumour that is growing. You place the drinking glass under the carbs tap that catches and store the carbs flowing out of the tap, with the overflowing carb water being stored in your fat stores. Having to fill it up at every given moment with refined, sugary and unnatural carbs to survive, which drives cravings, as their ability to use body fat for energy diminishes and their fat stores grow exponentially. Once you become a fat burner you are still able to use carbohydrates for energy but if you become just a carb burner then you aren’t able to or have limited ability to burn fat. Governments around the world must start improving policies to make real food more widely available, removing fake foods from schools and stop $%*&ing subsidising sugar companies!
My critics have put this down to the thermic effect of protein, loss of calories in fibre or even exercise. Insulin is a fundamental hormone that helps ship nutrients into cells, and one of those cells that it is the master regulator of is a fat cell. During this experiment I also measured my blood glucose levels, cholesterol and triglycerides. However, what a lot of doctors haven’t been taught is that LDL is transformed into 2 different kinds of particles.
All is not lost though as I found out in my fake food REHAB challenge I can re-establish my heart to healthy numbers again by going back to eating eggs, bacon and avocado for breakfast! This biochemical trick of being able to store carbohydrates in the muscle and liver can be useful when we need quick intense energy, along with being able to create fat from carbohydrate for the multitude of biochemical processes that we need fat for.
Unless their biochemical imbalances are rebalanced they will remain overweight or obese, even in a calorie deficit in a lot of cases, and will most likely develop either type 2 diabetes, chronic heart disease, cancer, alzheimer’s or even a combination of these called metabolic syndrome.
If you are one of these people I highly recommend you go for a check up with your doctor as soon as possible. Firstly I have always kept the same level of activity through all 3 experiments so this objection can be disregarded instantly. Just for your own information high levels of blood glucose over a sustained period of time end up damaging blood vessels, which can lead to diabetes, heart disease and even alzheimer’s. One which is large buoyant and not associated with heart disease and one that is small dense and is associated with heart disease. This might be news to some low fat advocates but a lot of the high carbohydrate diet you’re eating actually becomes fat in your body, just like how a cow creates fatty milk from grass. Your body can remain the same weight but completely change in shape and you will only be able to tell that from a photo from yourself and slightly from your waist measurement. I own a business that is trying to improve peoples health and reduce the cost to the NHS yet I don’t get any subsidise from the government…QED???
In the UK we don’t currently have the technology widely available to work this out properly but one technique that appears to be accurate is by looking at your triglycerides to HDL ratio. Which causes insulin resistance, leptin resistance, liver damage and a multitude of other biochemical problems that contribute to peoples body’s not working properly and developing the aforementioned diseases.
If you have a ratio that is Harvard Medical School back in 1997 said that those with a higher ratio of triglycerides to HDL had 16 times the risk of heart attack as those with the lowest ratio of triglycerides to HDL. Feel free to read my conclusions on both self-experiments by clicking the respective links above.




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