What Can You Eat on the Fat Smash Diet Phase 3?

December 5, 2025 •

3 min read

Dr. Ian Smith's Fat Smash Diet has four distinct phases, and Phase 3 is a critical transition to long-term weight management. This stage reintroduces a wider variety of foods, moving from the restricted options of the earlier phases toward a more balanced and sustainable eating plan. So, what can you eat on the fat smash diet phase 3 to continue your progress?

Quick Summary

The third phase of the Fat Smash Diet expands food choices beyond the initial detox, incorporating more lean proteins, certain fruits and vegetables, and some complex carbohydrates. The focus remains on moderation, healthy cooking methods, and smart food combinations to solidify new eating habits.

Key Points

Expanded Protein: Phase 3 allows a wider range of lean proteins, including fish, poultry, eggs, and certain legumes.
Cooked Vegetables: Focus on well-cooked or mashed vegetables like carrots and spinach, and some cooked fruits.
Limited Carbs: Small amounts of complex carbohydrates, such as plain oatmeal and sweet potatoes, can be reintroduced.
Healthy Fats: Incorporate healthy fats from sources like olive oil, nuts, and avocado in moderation.
Mindful Eating: Continue to practice portion control and chew food thoroughly, as recommended in earlier phases.
Avoidance: Still avoid refined sugars, processed carbs, and fried foods to maintain momentum.

Navigating the Fat Smash Diet's Third Phase

Phase 3 of the Fat Smash Diet, often called the 'Maintenance' or 'Transition' phase, is designed to prepare the body and mind for long-term healthy eating. After the initial 'Detox' and 'Foundation' phases, this stage is about carefully reintroducing more foods to find a sustainable balance without regaining weight. You continue to focus on protein and fiber while slowly adding in more variety. The core principles of this phase include controlling portion sizes, eating three regular meals and up to two snacks, and focusing on low-fat, low-sugar, high-protein options.

Lean Proteins

Protein remains a cornerstone of the Fat Smash Diet, providing satiety and supporting muscle mass. In Phase 3, you can expand protein sources with moist cooking methods like baking, grilling, poaching, or sautéing.

Poultry: Skinless, boneless chicken or turkey breast.
Seafood: Grilled or poached salmon, tuna (packed in water), cod, or shrimp.
Eggs: Scrambled, poached, or boiled eggs are excellent high-protein options.
Dairy and alternatives: Low-fat cottage cheese, plain low-fat yogurt, and tofu.
Legumes: Lentils and beans can be added to your meals, particularly in soups or chili.

Certain Fruits and Vegetables

While previous phases were more restrictive, Phase 3 allows for a wider array of produce. The emphasis remains on whole fruits and well-cooked or mashed vegetables to avoid digestive distress.

Vegetables: Cooked carrots, broccoli, spinach, mushrooms, and zucchini. Always steam or cook vegetables until tender.
Fruits: Focus on cooked, canned (rinsed of syrup), or mashed fruits. Soft fresh fruits like bananas are generally acceptable in moderation.

Introducing Complex Carbohydrates

One of the most significant changes in Phase 3 is the reintroduction of some complex carbs. It is important to add these gradually and monitor the body's response.

Oatmeal: Plain oatmeal (not instant) is a good source of fiber.
Sweet Potatoes: Mashed sweet potatoes offer vitamins and fiber.
Whole Grains: Small amounts of whole grains, such as quinoa or brown rice, can be incorporated.

Healthy Fats

Healthy fats are crucial for nutrient absorption and overall health. Phase 3 allows for modest amounts of the right kinds of fat.

Oils: Olive oil or other healthy oils can be used for cooking.
Nuts and Seeds: A small amount of nuts and seeds can be introduced, such as almonds or pumpkin seeds.
Avocado: Sliced avocado can be a great addition to salads or meals.

Cooking Methods for Phase 3

How you prepare food is just as important as what you eat. To maintain progress, avoid frying and opt for healthier methods.

Baking: Excellent for cooking lean proteins and vegetables.
Grilling: A great way to cook chicken, fish, and turkey burgers (without the bun).
Sautéing: Use healthy oils like olive oil to sauté vegetables or lean meats.
Poaching: A low-fat method ideal for fish and eggs.
Steaming: Perfect for cooking vegetables to a soft, tender consistency.

Food Comparison Table: Phase 1 vs. Phase 3

To illustrate the progression, here's a comparison of allowed foods from the initial detox phase to the more liberal Phase 3.


Food Group	Phase 1 (Detox)	Phase 3 (Maintenance)
Protein	Egg whites, soy, lentils, yogurt	Lean chicken, turkey, fish, eggs, tofu, low-fat cottage cheese
Carbohydrates	Fruits and vegetables	Limited whole grains (oatmeal, quinoa), sweet potatoes
Vegetables	Whole fruits and vegetables	Well-cooked, mashed, or canned vegetables; soft fresh fruits like banana
Fats	Minimal	Healthy oils (olive oil), small amounts of nuts and seeds
Cooking	Focus on fiber-rich produce	Baking, grilling, poaching, sautéing with healthy oils
Beverages	Water, sugar-free drinks	Continue to prioritize water, avoid sugary drinks

Conclusion

Phase 3 of the Fat Smash Diet is a vital step toward a sustainable, healthy lifestyle. By gradually reintroducing a wider variety of lean proteins, specific fruits and vegetables, complex carbs, and healthy fats, you can build a balanced eating plan that supports long-term weight management. The key is to continue with mindful portion control, smart cooking choices, and consistent physical activity. Remember to listen to the body and introduce new foods slowly to monitor tolerance and maintain progress. By following these guidelines, you can successfully transition from the stricter phases of the diet to a lifetime of healthy eating.

For more information on the diet's principles, consult resources like the official guide by Dr. Ian Smith.

Frequently Asked Questions

Yes, some lean red meat like beef can be reintroduced in Phase 3, though it's often recommended to stick with poultry and fish initially. It is crucial to monitor how your body tolerates it and avoid frying it.

Yes, soft fresh fruits like bananas can be included in Phase 3, though they should be consumed in moderation.

Phase 3 is the 'Maintenance' phase, and it is designed for long-term, sustainable weight management. It doesn't have a fixed duration like the earlier phases.

Yes, plain oatmeal (not instant) is a good source of fiber and can be incorporated into your diet during Phase 3.

Focus on moist cooking methods such as baking, grilling, poaching, or sautéing with healthy oils. Avoid frying foods.

In general, caffeinated beverages should be limited or avoided during this phase, similar to earlier stages. Water and decaffeinated herbal tea are preferred.

If you experience weight gain, it is recommended to reassess your portions, food choices, and activity levels. You might need to revert to some of the stricter principles of an earlier phase temporarily.