Sample text for The extreme fat smash diet / by Ian K. Smith.

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Chapter One
Extreme Fat Smash Philosophy
EXTREME: going to great lengths or beyond normal limits
That’s the Merriam-Webster’s Dictionary definition of “extreme” and the one I like most when thinking about the core principles of this exciting weight-loss program. Some may see the word “extreme” and cringe because they associate it with pain, while others will want to investigate further because they’re curious or experience a rush of adrenaline as their mind immediately prepares itself for an exciting challenge. It’s my hope that when people see the words extreme fat smash, they will be both curious and ready for a challenge.
Most of us travel through life in what I call the safety zone, whether it’s always making conservative and predictable career moves or making personal decisions without risk and the possibility of loss. There’s nothing wrong with this philosophy for most people. But for someone who wants to achieve greatness and accomplish extraordinary things, living in the safety zone is not going to deliver the desired results. extreme fat smash is for people who are determined to reach what they might’ve considered unthinkable success in a weight-loss journey. The idea is simple: if you want big results, then you’ll have to push yourself beyond the normal limits to attain them.
Extreme fat smash is not a fad diet. The science behind the program is not only credible but also well tested. Many of us diet experts have preached for a long time that it’s best to lose weight slowly, because gradual, consistent weight loss increases the likelihood that you will lose more weight and have a greater chance of keeping that weight off. I still hold fast to that viewpoint. So if you’re trying to lose 50 to 100 pounds or even more, it’s more practical for you to embark on a weight-loss program that will deliver this type of gradual weight loss. You would benefit tremendously from my original fat smash diet. That 90-day program will guide you to significant weight loss spread over an appropriate amount of time. But if you’re trying to lose 10 to 25 pounds in a short period of time, you want to do it in a healthy manner, and you want to keep those pounds off for good, then extreme fat smash is the program for you.
Many diets promise tremendous weight results in a short period of time, and some of them actually deliver. But the manner in which these results were achieved was often unsafe, medically risky, and short lasting. What I have set about to do is something that millions of dieters have been asking for, yet the experts said it either couldn’t be done or shouldn’t be attempted. extreme fat smash is a plan that will help you reach those quick results, but you’ll get them by eating healthy foods and following a specific exercise program that will help condition your heart, muscles, and lungs. You will not be required to take any dangerous weight-loss supplements or eat foods that could eventually prove harmful to your health. Not only will you lose weight on this program, but you will learn the values of nutritionally powerful foods and how to create portion-controlled meals.
I would be dishonest if I did not tell you that there will be moments on this diet that you will be discouraged or tired or even ready to throw in the towel. This is completely normal and expected. Why? Because you’ll be pushing your mind and body beyond the normal limits. Here’s an exercise to help you find inner resources: stand in front of a mirror and look as deeply as you can into your eyes for 90 seconds. Don’t blink, don’t move your eyes, blur out everything else in the mirror, and block out all of the noises you hear. Focus only on your eyes. This exercise will teach you how to reach into your soul and find that inner strength that will allow you to continue your march forward even when things seem to be getting tough. What you’re looking at in the mirror is your essence, your drive, your determination to make a big change in your life. Sometimes we must go through darkness to reach the light.
Extreme fat smash is a very specific diet, and it must be, because you’re asking your body to undergo some rapid changes in a very short period of time. Because the time line is so tight, it’s critical that you follow the program as written. It has been thought through and tested to give you your best chance of obtaining optimal results. If you’re determined to reach your goal and you’re tired of learning the hard way that all of those advertised shortcuts never deliver on their promises, then extreme fat smash is the program for you.
As you work your way through the three cycles of the program, it’s important to remember that you are eating to satisfy hunger, not eating because the food is there or to the point of being stuffed. Your schedule will be set up so more food is always coming soon, so train yourself not to overdo it at any meal or snack!
Chapter Two
Why It Works
There’s nothing magical about a good diet and no tricks or easy ways out, either. extreme fat smash is based on sound scientific principles and thoughtful research, as well as many years of shared dieting experiences. But a diet is only as good as the dieter’s execution of the plan. Dieting is like war. If a battalion of soldiers goes into battle with a great plan, but once they get to the battlefield decide to deviate from the plan without good reason, then that plan is no longer effective. No plan works if it isn’t followed. The biggest two reasons outside of the diet design itself why extreme fat smash will work are (1) you know it will work and (2) you follow the plan vigorously.
Believing in something—whether it’s a dieting plan, your ability to pass an exam, or get a promotion at work—is extremely important not just for success on extreme fat smash, but for life in general. You’ve heard of the phrase “mind over matter.” Well, there’s a lot more to those three words than you think. Belief is as much about your internal conviction as it is about your mental determination to get the job done. Is this program going to push you? Yes. Is this program going to ask you to work hard? Yes. But if you believe in the program and your abilities, then you will achieve tremendous success.
One of the things that makes me proudest of extreme fat smash is the feedback from those who have done it. My vision for the program is what most resonated with the smashers. They were happy that they could actually eat real food, not feel hungry between meals, maintain high levels of energy throughout the day, and avoid feeling like they were on a “diet.” In order for any program to work it must be designed so that people can actually follow the program and incorporate it into their everyday life. Designing a good plan is only half the battle; the other half is someone being able to execute the plan.
Extreme fat smash is designed so that you will not have to do anything drastic in your daily schedule to accommodate the plan’s eating schedule and exercise program. Yes, you will have to make some changes. You will have to spend a little more time thinking ahead and organizing your day, and you might have to replace some of that TV leisure time with a 40-minute workout, but the plan is designed for all types of lifestyles, from the home-based soccer mom to the corporate executive who spends enormous amounts of time in meetings or traveling. I’ve made the daily eating and exercise requirements aggressive but realistic, so that you can go on living your life with as little disturbance as possible and still meet your goals by the time you reach the end of the program. Just remember, organization is key. So the last thing you should do every night before climbing into bed is to look at the next day’s plan and think about what you’re going to have to do to make it work.
Portion Control
If you have ever been on a diet before or heard any expert talk about diets, you’ve heard the term “portion control.” The reason why you’ve heard it so much is that it’s important, it makes sense, and it works. Part of the reason why extreme fat smash helps you obtain the results you want is that it teaches you about portion control. But you don’t learn by reading through dense medical journal articles or sitting in front of a blackboard listening to a boring lecture. You learn by doing. You learn by following the program. There’s nothing groundbreaking about the fact that Americans consume too many calories at each meal. Our society has become one of jumbo-sized portions and it has had a direct effect on our waistlines and our overall health.
Even if your diet isn’t extremely healthy, just limiting the size of the portions you consume can have a dramatic effect on your weight. I’ve consulted many people who had unhealthy diets but decided to make one change in their eating life: reducing the size of their meals. Not only did they find that eating smaller meals still satisfied their hunger, they lost 10–15 pounds in a year without making any other change.
Copyright © 2007 by Ian K. Smith, M.D. All rights reserved.

Library of Congress subject headings for this publication:
Reducing diets.