The Fat Smash Diet is specifically designed to be a 90-day program with four phases that will ultimately rewire your body and its relationship to food and physical activity for the rest of your life. At the end of the 90 days, you will have made small but important adjustments, not only in your food consumption, but in your understanding and attitude toward food and the way you view the importance of physical activity in maintaining a healthy life. Each phase builds upon the previous phase like the levels of a pyramid that support the ones above it. The foundation and its integrity are what allow the peak to stand, so you must be careful in constructing the building blocks so that they might be as strong as possible to allow you to reach the top of your goals.

The diet is a healthy four-phase diet that starts out with a natural detox phase to clean the impurities out of your system. It then progresses to eating normal, everyday foods that you can make right at home or order at a restaurant. There are no gimmicks or expensive supplements involved ‑- just good healthy food that you can purchase at your local grocery store. There are lots of different foods on the "allowable" food lists so that vegans, vegetarians and meat eaters can all find what they like and follow the program. My philosophy is that losing weight should not be painful, expensive or punishment. The journey should be invigorating, inexpensive and spiritual. I decided to do away with all of the fancy doctor talk and the big medical words and present a program in clear, easy-to-understand language that will benefit everyone. This is not about counting calories or performing difficult calculations. Just choose the foods from the lists and follow the recommendations, and you will start to see that weight coming right off. 

- Dr. Ian K. Smith on http://diet.ivillage.com

Diet Summary 

1. Phase I - Detox - This phase lasts 9 days. In this phase you will eat mostly fruits and vegetables, but you are also allowed to eat egg whites, brown rice, oatmeal, and yogurt.  You can eat as many fruits and vegetables as you like, just stop when you are full.  The idea is to cleanse your body so you will need to eliminate things like alcohol , caffeine, and artificial sweeteners.

2. Phase II - Foundation - This phase lasts 3 weeks. In this phase you eat the same foods as phase I, plus you can reintroduce foods like cold cereal, artificial sweeteners, and small portions of lean meats.

3. Phase III - Construction - This phase lasts 4 weeks. In this phase you eat the same foods as phase I & II except you will reintroduce whole wheat pasta and bread.

4. Phase IV - The Temple - This phase is for life. In this phase you eat the same foods as phase I,II, & III. In addition to those foods, you can eat some white starches (ie. white rice, potatoes) as well as have a couple of glasses of wine or beer each week.

Through all of the phases, learning to have self-control and to limit portion sizes is key.  Also, it is very important to participate in some type of physical activity or exercise plan to make this diet truly successful.  In order to lose weight and maintain that weight loss, this diet should be treated as a lifestyle change rather than a quick fix.

To get the details of the diet, you can purchase the book here: The Fat Smash Diet : The Last Diet You'll Ever Need by Ian K. Smith or check out Dr. Ian K. Smith's website http://www.fatsmashdiet.com.