Phase 1 of the Fat Smash Diet
You may have been told, because of the off-limits foods, that "phase 1" of this diet (which is called the detox phase) is hard to stick to for 9 days. But you would be looking at this phase all wrong.
When you focus on all of the allowed foods, you will have a plethora of choices. Use this time to expand your selection of foods, not restrict it.
Think of it as added food choices
Opening up your allowable food options is a much more positive message to send your brain, it will make this phase seem almost simple. At theend of this article there is list of 100 foods that you may have up to 50 or more that you've never tried.
Use this time to have fun and test foods with new spices and seasonings. McCormick has some great options to just shake on your veggies, that can make a world of difference to your taste buds.
Shopping on the Fat smash Diet Phase 1
Add food choices, with the Fat Smash Diet!
You should try as many of the below list of 100 foods as you can find at your local store. As long as you set your focus on trying new and healthy foods, you will not be hungry or feel like you are missing something. This will accomplish the goal of this phase and re-set your taste buds to a more healthy pallet.
Next time you sit down for dinner mix some beans with some curry power or throw several different vegetables in boiling water and add some spices. You will be amazed at the favors you can create without adding fatty items to your dishes.
Also, many fruits will satisfy your sweet tooth much more than a snickers bar will ever accomplish. Just cut up a melon of any sort and see. After the 9 days you will not be able to go without fresh fruit and several types of veggies in your daily menu.
Made from soybeans, it is high in protein and calcium.
100 foods that you should try in this phase
A global favorite fruit and a good source of vitamin C
Yellow curved tropical fruit beloved the world over.
Green and delicious and full of vitamins
Introduced by the Romans, carrots have been popular for 2000 Years
Slightly bitter stalks with a distinctive flavor, used in salads, stews and soups.
Clusters of green, yellow or red fruits grow on vines in many parts of the world.
Oats are a good source of both soluble and insoluble fiber.
Great source of daily and yogurt is a''probiotic.''
Great for Soups, stews, salads, side dishes and Indian dishes.
The navel orange is so called because the end looks like a bellybutton.
The juice is now sold as having health giving high antioxidant levels.
Often eaten raw, to add as color to salads, since they tend to lose their redness when cooked.
Spinach contains lots of healthy trace minerals including iron.
Produces a starchy tube, the red variety of sweet potato is often called a yam.
Tender green tips available during a short growing season
Sweet pepper (yellow, red, and green) add a sweet crunch to any dish.
Providing fast and instant energy, good bowel movement, stabilizing blood sugar and vitamin B1
White relative of broccoli
Green bean varieties have been bred especially for the fleshiness, flavor, or sweetness of their pods.
Best if eaten within minutes of picking as the sugars rapidly turn to starch. Therefore frozen peas often taste better than 'fresh' peas.
Another generic name for fruits of the vine of the Cucurbitaceae family of plants (see also Gourds).
Sugar snap Peas
Often served in salads or eaten whole. They may also be stir-fried or steamed.
Lots of green leaves used as a mainstay of salads.
A northern European native, the pear is a wonderful fruit although not as popular as apples these days, largely due to shorter shelf life.
Named for its mottled skin, often eaten mashed (re-fried).
Made from soybeans, water and a coagulant, or curdling agent. It is high in protein and calcium.
Not technically a vegetable, but a fruit. Tomatoes are best grown yourself.
Onions have been eaten for tens of thousands of years and we still aren't bored of them.
A red and white bean native to the North American Southwest.
Black Spanish beans and Venezuelan beans
A sweet orange citrus fruit from the mandarin family. Clementine are much easier to peel than oranges.
The bean is a medium large tan or hazelnut-colored bean
It is rich in proteins, though it contains almost no fat.
Great Northern beans
The small, white navy bean,
Also known as butter beans, Madagascar beans
Pink beans are small oval-shaped beans, pale pink in color,
Red Kidney beans
Great for Stews, mixed bean salad, chili and Cajun bean dishes
Red oriental beans
Also known as azuki beans, asuki beans, field peas, or adzuki beans
The massive heavy round green fruits are cut open to reveal a deep red watery sweet flesh.
Wonderful fruits with a high water content, watery but sweet flesh that is encased in a fairly hard shell.
Lots of green leaves used as a mainstay of salads. More antioxidants than iceberg.
Related to both plums and apricots, sweet and fragrant, cherries are a midsummer treat.
Related to courgettes and traditionally used raw in salads.
The fine experience of picking and eating a fully ripe peach from a tree.
Very popular in the 17th Century when first imported into Europe.
The largest structures in the fluid portion of the milk are protein.
Traditionally eaten with Christmas Dinner in the UK
Not technically a vegetable, but a far older member of the plant kingdom.
A large melon with sweet and extremely watery flesh.
Also known as garbanzos, garbanzo beans, ceci beans
North American native vegetable considered sacred by many native tribes.
The king of citrus fruits and essential in Mediterranean cookery.
So easy to grow and so delicious to eat.
Tubers with rich nutty flavors. A sweet variety of beet is grown commercially in Europe and Asia for sugar manufacture.
The fruit of the bramble bush, blackberries are also cultivated and blackberry jam is a British favorite.
A north American fruit high in antioxidants. The small bushes grow in acidic soils, producing hundreds of small blue fruits.
The king of vegetables. Easy to grow almost anywhere
These are the fruit of the Capsicum family of plants.
Should this even be in a list of fruits? The fruit of the coconut palm is harvested throughout the tropical world for food.
American bog berry, high in vitamin C. An astringent taste makes it a great breakfast fruit.
A rich purple vegetable that absorbs strong flavors well. Also called aubergene.
The common name for fruits of the Cucurbitaceae family of plants (members include cucumbers, squashes, luffas, and melons).
A breakfast favorite, The large sharp but succulent grapefruit is about three times the size of an average orange.
Green to brown skinned fruit with a hairy surface. Inside is a sharp but sweet flesh that goes equally well.
Green relative of the lemon. Vitamin C rich, which kept them healthy.
Delicious to eat freshly picked from the tree. Nectarines have a sweet orange colored flesh.
Also called 'ladies fingers' or gumbo is a wonderful pungent vegetable from the same family as hollyhock.
Large central American fruits generally eaten raw.
Plums are small stone fruits that taste wonderfully sweet when very ripe, but quite tart while ripening.
A popular gourd vegetable used in cooking and to make Halloween jack o lanterns.
Rich in ascorbic acid (vitamin C), folic acid (folate), and Potassium, the radish is a peppery vegetable popular in western and Asian cookery.
A plant with large leaves that grow out of thick succulent stems with a very particular floral scent.
Also known as soybean seeds, roasted soybeans
Root vegetable will grow in cold climates.
Sweet starchy tuber that are popular in African, Caribbean and American cookery (the red variety of the oranger sweet potato).
A European native currant also popular for jams.
A single Malayan tree produces up to 200 or more grapefruit sized fruits each season.
A large knotted ball-like root vegetable which makes amazing nutty soups
Or custard apple. A delicious south American fruit with a white flesh which does indeed taste of apples and custard.
small peppery sprouts
Kohlrabi is a member of the turnip family and can be either purple or white.
Small onions often with a more fiery bite.
Apparently a cross between cabbages and turnips Swedes are a low calorie root vegetable
It is very ugly. A huge great lump of a citrus fruit that is apparently a hybrid cross of grapefruit, orange and tangerine.
Soft, sweet and juicy orange colored fruit packed with beta-carotene.
A tight head of fleshy leaves, delicious with lemon butter
Also known as cowpeas, cherry beans, frijoles, China peas, Indian peas
Green leafy vegetable
This leafy green vegetable is also known as tree-cabbage and is rich in vitamins and minerals.
The fruit we know of as the fig is actually the flower of the fig tree. Sweet and delicious
Also known as Edamame
Round or oval fruits between 4 and 12 cm long. The taste is slightly perfumed and sweet and Guavas are packed with vitamins A and C.
Until the Renaissance, kale was the most common green vegetable if eaten by the people of northern Europe
The national vegetable of Wales.
A cross between raspberries and blackberries and like both parents is high vitamin C.
The sweet, starchy parsnip was a very popular European vegetable before the arrival of potatoes and Sugar Cane from the Americas.
very peppery small salad like leaves
They are a great source of protein and are also a very lean.
Please comment if you or someone you know has had any dieting sucess.
Brenda Batts on August 27, 2020:
Can I have walnuts on phase 1 for snack?
Nan Yadana Mon on December 20, 2019:
notahusker (author) from Kansas on December 22, 2010:
Day 7 - I went to a family gathering today, and was a little worried, but with a veggie and fruit tray available it was easy to not go off course. New foods today were roman lettuce, cherries, cucumbers, a peach, and milk.
Day 8 - New foods were Brussels sprouts, mushrooms, and watermelon. Not a lot as the frig. was full of leftovers.
Day 9 - New foods were chickpeas, corn, lemon, and strawberries.
In total I made through to number 53 on the list below and my total weight lost was 5 pounds. That's >3% of my total, so I feel great about the last nine days of my life.
notahusker (author) from Kansas on December 19, 2010:
Day 5 - Full again and found it easy to not grab one of the cookies that my kids were eating. For dinner I had a 15 bean soup (without the ham), so the new items today were allot of bean types, northern, lima, black-eyed, garbanzo, kidney, cranberry bean, white, pink, small red, yellow slip, navy, white kidney, and black bean.
Day 6 - Lost another pound today, and added new foods such as cantaloupe, honeydew, peas and pineapple. I haven't gotten board with what I'm eating because there's new food choices every day.
notahusker (author) from Kansas on December 17, 2010:
Day 3 - I couldn't even hit 1000 calories today, because I was so full. I ate much of the same but added, asparagus, squash, red bell peppers, cauliflower, brown rice, and snap peas.
Day 4 - Still ~1000 calories eating several of the same as days before, added smashed pinto beans, tomatoes, tofu, and a pear. I usually has a real sweet tooth but, not eating junk food has not been a problem.
Best of all I've lost 3 pounds. That's 2% of my body weight in 4 days!!
notahusker (author) from Kansas on December 15, 2010:
Day 2 - I felt very full all day, but never bloated. Best of all, no guilt at night that I over indulged. Eating lentils, a fresh spinach salad with pomegranate and red onion. Also, a large sweet potatoe, orange, grapes, and some of the same items from yesterday's list, I could not beleive it when I added up the calories and it still was less than 1100.
notahusker (author) from Kansas on December 14, 2010:
Day 1 - My favorate thing about this diet is no counting or weighing food!! I had lots of water, 2 apples, a banana, oatmeal, yogurt, slpit pea soup ( w/o ham), celery, carrots, broccoli, grapes, and was never starving. It was freeing, to eat whenever I was the least bit hungry. I didn't have to, but out of curiousity I counted calories, I consumed ~1000 calories. I realized most of the things we eat, we do out of wants not true hunger. If you just listen to your true hunger and eat fresh/raw foods it's not possible to over consume.