Lose weight the healthy way: Week One Of the Fat Smash Diet
So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day:
MEAL PLAN:
8am……………..Meal #1
11am……………Meal #2 (heavy snack)
2pm……………..Meal #3
5pm……………..Meal #4 (light snack)
7pm……………..Meal#5
9pm……………..Light snack
NEVER EAT 1 1/2 HRS BEFORE BED!
FOODS ALLOWED:
-all fruit in any quantity
-all vegetables in any quantity, except
NO white potatoes
NO avacadoes
-Good source of protein:
chickpeas, bean, tofu & lentils
-Brown rice—2 cups of cooked rice
-2cups of low fat or skim or soy milk
-as much water as you like
-oatmeal–1 cup
-All herbs and spices
-6 oz. low fat yogurt (no fruit on the bottom 2X per day)
-4 egg whites
-2 cups herbal tea
-1 cup of ffreashly squeezed fruit or vegetable juice
-1 1/2 slices of low fat cheese or 1 veggie burger without bread
-sugarless gum
-1 tsp low fat mayo
-1 tbsp salt
-1pat (1tsp) of butter
-1 tsbp mustard or ketchup
-2 tbsp soy sauce
-2 tbsp teriyaki sauce
-1 tsp sugar substitute
FOODS NOT ALLOWED:
-peanut butter/jelly
-white rice
-meat
-fish
-full fat cheese
-Bread ANY TYPE
-raisins
-dried or preserved fruits
-candy
-ice cream
-alcohol
-soda regular or diet
-coffee and all coffee drinks
-sports drinks
-milk shakes
-whole eggs or yolks
-fried food
-fast food
SNACKS FOR PHASE I:
-1/3 cup plain yogurt dip and 2 cups raw vegetables
- 10 Cashews
-1 low fat granola bar
-15 grapes and half of low-fat milk
-1/2 cup plain low fat yogurt
-1 1/2 cups baby carrats
-(10-14) almonds
- 1 jello smoothie snack
-popcorn air popped (3 cups no butter)
-7 saltine crackers
-1 medium banana
-2 tbsp sunflower seeds
WORKOUT FOR 30 MIN. 5days a wk!
Duration : 0:4:13
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you’re not fat at …
you’re not fat at all for a mom with FOUR kids!
i meant white rice …
i meant white rice lol but i decided to buy brown rice from the store tommorow
can i please cheat …
can i please cheat just a little ? a little rice wont hurt and some bread and cheese lol
was it hard for you …
was it hard for you to stick to the diet?
and also would you reccomend it?
i’m thinking about trying this!
btw you did really good!
thanks
looks like a milf …
looks like a milf to me!!
did you say it is a …
thanks!
did you say it is a nine day diet?? so it’s nine days, a day break, nine days, etc?? i really want to try this, please get back to me asap
chica u are pretty! …
chica u are pretty! not being gay or anything but dam i would luv 2 b ur size lol can u give examples of like what type of food u have to eat and how u made the meals to maybe taste a lil good lol cuz i know all my food i love to be either fried or baked so please giv me tips im tired of being so fukin fat lol
I feel like I have …
I feel like I have no self control. I’m horrible when it comes to food. I have cut out soda completley and tea. I’m having problems Nowing what to eat and how to prepare them. It has alot to do w/ the things I was made to eat grown up. And my husband is a meat freak, loves meat every meal…help, any advice?
no soda even diet;( …
no soda even diet;( i did cheat with that one though lol
it was the hardest …
it was the hardest thing ever but i actually lost over 50lbs by myself;)
i did for the fat …
i did for the fat smash for my ultimate goal im like 3lbs from it;)
can u have diet …
can u have diet coke/pepsi on phase 1
Soo proud of you …
Soo proud of you girl!!! I wish i can loose these 20 pounds myself!
did you reach your …
did you reach your goal?!
thank u i agree new …
thank u i agree new yr new u lol! but a light snack is like a bowl of fruit, a couple of peanuts, or like 7 saltines a heavy snack is like yogurt or saltines with peanut butter things like that hope that helps i really dont snack much but those r the things i eat!
Just wanted to say …
Just wanted to say that im proud of everyone going for there goal and i was wondering what you considered a light/heavy snack?
thank u;)
thank u;)
lol np good luck nd …
lol np good luck nd im here;)
ur beautiful !!!
ur beautiful !!!
Hey, I’m going to …
, I wanna be skinny, so I’m going to add you and so I can talk to you about the rest of my problems, well, I mean the weight problems lol. Thanks for making the inspiration! (:
Hey, I’m going to try this diet (: I really wanna lose it badly
lol thats cool …
lol thats cool matter of opinion sum people like a bit of meat lol! but the pics towards the end were like 10yrs ago so even though i lost sum weight now i dont look like those pics, since this vid i lost like 10lbs nd i feel i look a feel good at this weight now! I was having alot of backaches when i was this weight couldnt get 2 sleep at nite it hurt so bad so that was my main motivation;) thanks for the comment though!
Shit . . HONESTLY …
. . HONESTLY and personally, i believe you look better now THAN in those pictures towards the end .!
aw thank u this …
aw thank u this diet is extremely hard u def need will power;) good luck!
im inspired im …
im inspired im going for it
lol;) yes i do have …
lol;) yes i do have a man but thats okay thanks for the compliment;)