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THE FAT SMASH DIET
-90 Day program
-PHASE 1: Detox 9 days

The morning of day 1 take 3 photographs-front, side, and rear in nude or underwear. Do not hold in stomach, be natural stand.

Weigh in morning of day 1 only? and not again until day 10 Monday March 3, 2008 day 1 to Wednesday March 12, 2008 day 9, Thursday March 13, day 10 weigh in

Make record of healthy weight range and BMI, with current information also.

4-5 meals per day, 3 to 4 hrs apart.. Foods only raw, grilled, steamed
- 3 tablespoons of low fat dressing on salads
-1 to 2 teaspoons of virgin olive oil from grilling veggies.
Sample meal schedule
8 am, meal 1 1
1am, meal 2 (heavy snack)
2pm, meal 3
5pm, meal 4 (light snack)
7pm, meal 5
9pm, light snack

TIPS: frozen seedless grapes, perfect snack Do not eat 1 ? hrs before going to bed Do some type of activity 20 to 25 after dinner

Eat foods high in fiber.

FOOD/DRINK ALLOWED: phase 1
All fruits in any quantity All veggies in any quantity, except no white potatoes or avocados Good proteins, chick peas, beans, tofu, lentils Brown rice- 2 cups per day Low fat or skim or soy milk 2 cups per day All the water you can drink All herbs and spices Low fat yogurt 6oz. 2 times per day 4 egg whites per day 2 cups of herbal tea per day

DO NOT EAT White rice, meat, fish, cheese, bread-all types, raisins, nuts, dried fruits, candy, popcorn, chips, ice cream, alcohol, juice, soda regular or diet, coffee and coffee drinks, sports drinks, milkshakes, whole eggs, fried foods, fast foods.

Do at least 30 mins of cardiovascular activity 5 days a week any day of the week. No lifting free weights

TIPS: try to work out in the morning.