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Fat Smash Diet Phase 1 - 100 foods that you can eat and lose weight fast, it's not as restrictive as you think

Updated on July 16, 2015
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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.

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100
Dairy
Soy Milk
Made from soybeans, it is high in protein and calcium.

100 foods that you should try in this phase

(click column header to sort results)
#  
Type  
Name  
Information  
1
Fruits
Apple
A global favorite fruit and a good source of vitamin C
2
Fruits
Banana
Yellow curved tropical fruit beloved the world over.
3
Veg.
Broccoli
Green and delicious and full of vitamins
4
Veg.
Carrot
Introduced by the Romans, carrots have been popular for 2000 Years
5
Veg.
Celery
Slightly bitter stalks with a distinctive flavor, used in salads, stews and soups.
6
Fruits
Grape
Clusters of green, yellow or red fruits grow on vines in many parts of the world.
7
Oats
Oatmeal
Oats are a good source of both soluble and insoluble fiber.
8
Dairy
Yogurt
Great source of daily and yogurt is a''probiotic.''
9
Beans
Lentils
Great for Soups, stews, salads, side dishes and Indian dishes.
10
Fruits
Orange
The navel orange is so called because the end looks like a bellybutton.
11
Fruits
Pomegranate
The juice is now sold as having health giving high antioxidant levels.
12
Veg.
Red Onions
Often eaten raw, to add as color to salads, since they tend to lose their redness when cooked.
13
Veg.
Spinach
Spinach contains lots of healthy trace minerals including iron.
14
Veg.
Sweet potato
Produces a starchy tube, the red variety of sweet potato is often called a yam.
15
Veg.
Asparagus
Tender green tips available during a short growing season
16
Veg.
Bell pepper
Sweet pepper (yellow, red, and green) add a sweet crunch to any dish.
17
Oats
Brown rice
Providing fast and instant energy, good bowel movement, stabilizing blood sugar and vitamin B1
18
Veg.
Cauliflower
White relative of broccoli
19
Veg.
Green beans
Green bean varieties have been bred especially for the fleshiness, flavor, or sweetness of their pods.
20
Veg.
Green Peas
Best if eaten within minutes of picking as the sugars rapidly turn to starch. Therefore frozen peas often taste better than 'fresh' peas.
21
Veg.
Squash
Another generic name for fruits of the vine of the Cucurbitaceae family of plants (see also Gourds).
22
Veg.
Sugar snap Peas
Often served in salads or eaten whole. They may also be stir-fried or steamed.
23
Veg.
Iceburg Lettuce
Lots of green leaves used as a mainstay of salads.
24
Fruits
Pear
A northern European native, the pear is a wonderful fruit although not as popular as apples these days, largely due to shorter shelf life.
25
Beans
Pinto Beans
Named for its mottled skin, often eaten mashed (re-fried).
26
Beans
Tofu
Made from soybeans, water and a coagulant, or curdling agent. It is high in protein and calcium.
27
Veg.
Tomatoes
Not technically a vegetable, but a fruit. Tomatoes are best grown yourself.
28
Veg.
Yellow Onions
Onions have been eaten for tens of thousands of years and we still aren't bored of them.
29
Beans
Anasazi beans
A red and white bean native to the North American Southwest.
30
Beans
Black beans
Black Spanish beans and Venezuelan beans
31
Fruits
Clementine
A sweet orange citrus fruit from the mandarin family. Clementine are much easier to peel than oranges.
32
Beans
Cranberry Bean
The bean is a medium large tan or hazelnut-colored bean
33
Dairy
Egg whites
It is rich in proteins, though it contains almost no fat.
34
Beans
Great Northern beans
The small, white navy bean,
35
Beans
Lima beans
Also known as butter beans, Madagascar beans
36
Beans
Pink Bean
Pink beans are small oval-shaped beans, pale pink in color,
37
Beans
Red Kidney beans
Great for Stews, mixed bean salad, chili and Cajun bean dishes
38
Beans
Red oriental beans
Also known as azuki beans, asuki beans, field peas, or adzuki beans
39
Fruits
Cantaloupe
The massive heavy round green fruits are cut open to reveal a deep red watery sweet flesh.
40
Fruits
Honeydew
Wonderful fruits with a high water content, watery but sweet flesh that is encased in a fairly hard shell.
41
Veg.
Roman Lettuce
Lots of green leaves used as a mainstay of salads. More antioxidants than iceberg.
42
Fruits
Cherry
Related to both plums and apricots, sweet and fragrant, cherries are a midsummer treat.
43
Veg.
Cucumbers
Related to courgettes and traditionally used raw in salads.
44
Fruits
Peach
The fine experience of picking and eating a fully ripe peach from a tree.
45
Fruits
Pineapple
Very popular in the 17th Century when first imported into Europe.
46
Dairy
Skim Milk
The largest structures in the fluid portion of the milk are protein.
47
Veg.
Brussels sprouts
Traditionally eaten with Christmas Dinner in the UK
48
Veg.
Mushrooms
Not technically a vegetable, but a far older member of the plant kingdom.
49
Fruits
Watermelon
A large melon with sweet and extremely watery flesh.
50
Beans
Chickpeas
Also known as garbanzos, garbanzo beans, ceci beans
51
Veg.
Corn
North American native vegetable considered sacred by many native tribes.
52
Fruits
Lemon
The king of citrus fruits and essential in Mediterranean cookery.
53
Fruits
Strawberry
So easy to grow and so delicious to eat.
54
Veg.
Beet
Tubers with rich nutty flavors. A sweet variety of beet is grown commercially in Europe and Asia for sugar manufacture.
55
Fruits
Blackberry
The fruit of the bramble bush, blackberries are also cultivated and blackberry jam is a British favorite.
56
Fruits
Blueberry
A north American fruit high in antioxidants. The small bushes grow in acidic soils, producing hundreds of small blue fruits.
57
Veg.
Cabbage
The king of vegetables. Easy to grow almost anywhere
58
Veg.
Chili Peppers
These are the fruit of the Capsicum family of plants.
59
Fruits
Coconut
Should this even be in a list of fruits? The fruit of the coconut palm is harvested throughout the tropical world for food.
60
Fruits
Cranberry
American bog berry, high in vitamin C. An astringent taste makes it a great breakfast fruit.
61
Veg.
Eggplant
A rich purple vegetable that absorbs strong flavors well. Also called aubergene.
62
Veg.
Gourds
The common name for fruits of the Cucurbitaceae family of plants (members include cucumbers, squashes, luffas, and melons).
63
Fruits
Grapefruit
A breakfast favorite, The large sharp but succulent grapefruit is about three times the size of an average orange.
64
Fruits
Kiwi
Green to brown skinned fruit with a hairy surface. Inside is a sharp but sweet flesh that goes equally well.
65
Fruits
Lime
Green relative of the lemon. Vitamin C rich, which kept them healthy.
66
Fruits
Nectarine
Delicious to eat freshly picked from the tree. Nectarines have a sweet orange colored flesh.
67
Veg.
Okra
Also called 'ladies fingers' or gumbo is a wonderful pungent vegetable from the same family as hollyhock.
68
Fruits
Papaya
Large central American fruits generally eaten raw.
69
Fruits
Plum
Plums are small stone fruits that taste wonderfully sweet when very ripe, but quite tart while ripening.
70
Veg.
Pumpkins
A popular gourd vegetable used in cooking and to make Halloween jack o lanterns.
71
Veg.
Radish
Rich in ascorbic acid (vitamin C), folic acid (folate), and Potassium, the radish is a peppery vegetable popular in western and Asian cookery.
72
Veg.
Rhubarb
A plant with large leaves that grow out of thick succulent stems with a very particular floral scent.
73
Beans
Soy nuts
Also known as soybean seeds, roasted soybeans
74
Veg.
Turnips
Root vegetable will grow in cold climates.
75
Veg.
Yams
Sweet starchy tuber that are popular in African, Caribbean and American cookery (the red variety of the oranger sweet potato).
76
Fruits
Blackcurrant
A European native currant also popular for jams.
77
Fruits
Breadfruit
A single Malayan tree produces up to 200 or more grapefruit sized fruits each season.
78
Veg.
Celeriac
A large knotted ball-like root vegetable which makes amazing nutty soups
79
Fruits
Cherimoya
Or custard apple. A delicious south American fruit with a white flesh which does indeed taste of apples and custard.
80
Veg.
Cress
small peppery sprouts
81
Veg.
Kohlrabi
Kohlrabi is a member of the turnip family and can be either purple or white.
82
Veg.
Shallots
Small onions often with a more fiery bite.
83
Veg.
Swede
Apparently a cross between cabbages and turnips Swedes are a low calorie root vegetable
84
Fruits
Ugli Fruit
It is very ugly. A huge great lump of a citrus fruit that is apparently a hybrid cross of grapefruit, orange and tangerine.
85
Fruits
Apricot
Soft, sweet and juicy orange colored fruit packed with beta-carotene.
86
Veg.
Artichoke
A tight head of fleshy leaves, delicious with lemon butter
87
Beans
Black-eyed peas
Also known as cowpeas, cherry beans, frijoles, China peas, Indian peas
88
Veg.
Chard
Green leafy vegetable
89
Veg.
Collards
This leafy green vegetable is also known as tree-cabbage and is rich in vitamins and minerals.
90
Fruits
Fig
The fruit we know of as the fig is actually the flower of the fig tree. Sweet and delicious
91
Beans
Green soybeans
Also known as Edamame
92
Fruits
Guava
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.
93
Veg.
Kales
Until the Renaissance, kale was the most common green vegetable if eaten by the people of northern Europe
94
Veg.
Leek
The national vegetable of Wales.
95
Fruits
Loganberry
A cross between raspberries and blackberries and like both parents is high vitamin C.
96
Fruits
Mango
Tropical fruit
97
Veg.
Parsnips
The sweet, starchy parsnip was a very popular European vegetable before the arrival of potatoes and Sugar Cane from the Americas.
98
Veg.
Watercress
very peppery small salad like leaves
99
Veg.
Yellow Peas
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.

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    • notahusker profile image
      Author

      notahusker 6 years ago from Kansas

      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 profile image
      Author

      notahusker 6 years ago from Kansas

      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 profile image
      Author

      notahusker 6 years ago from Kansas

      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 profile image
      Author

      notahusker 6 years ago from Kansas

      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 profile image
      Author

      notahusker 6 years ago from Kansas

      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.