Click on any of the titles below to extend the page you wish to read or to collapse a page for easier viewing.
The Smart Diet
With so many different diets available, why choose the Smart Diet?
This diet is unlike any other. It has been designed and tested over the past decade by our diet consultants, together with the help and input from our clients, to make it the easiest and most affective diet plan ever developed for permanent results.
No calorie counting, points sytem, meal replacements, avoiding carbohydrates or the need for strenuous exercise. The diet is based on science which has somehow been lost amidst mainstream diets that rely on reducing calories & increasing exercise.
The diet consists of set plans and food trials to determine what works best for you. Meals consist of real, everyday foods including lean burgers, pizzas, pastas and sandwiches. You also have the option to add our very own Smart Diet products (at a discounted members rate of 50% off the RRP.
For more information, see 'The Smart Diet Science Simplified' page.
About The Diet
No two people are the same, so it would be pointless providing each person with the same set diet plan. Mainstream diets are not personalised, nor are they practical, and while they may work in the short-term, the majority of diets do and will fail over time.
Unlike other mainstream diets, the Smart Diet provides you with a choice of set diet plans to suit your lifestyle and needs, thus reducing the risk of failing. Our diet tells you what you can eat, the amount you can eat and what works best for you. There are no boring shakes or pre-prepared meals, food restrictions or strenuous exercise.
You will be amazed at the way some foods (such as a burger and fries) can boost your metabolism and aid in fat loss. Best of all, you can test everything yourself, properly, with our online monitoring system.
This is an important part of the diet which is why we are providing extensive details, while at the same time agreeing that if it is not followed properly, you will likely gain weight trying it with other diet plans.
It is also the part of the diet that most people are surprised to read, due to what we are consistantly led to believe: "eat small meals frequently and never skip breakfast to boost metabolism and aid in weightloss". This is not correct. Yes, consuming certain types of foods will, based on their nutritional and calorie value, boost metabolism (carbohydrates and fats). However, there is an easier way which helps to reduce cravings and hunger, freeing up more of your day so you can be more productive and concentrate on other things besides the need to take a break to eat. A you lose more weight.
Moving your breakfast forward several hours with the right diet plan can increase fat loss by over 400g per week. That's extra fat loss without altering the amount of calories you consume each day and once you hit your goal weight, the difference is the ability to consume more carbohydrates and/or fats without gaining any weight. An extra 400g of carbs every week makes weight maintenence a lot easier. Add the benefit of reduced hunger and cravings, better controlled hormones, faster muscle repair and growth, increased growth hormone production and the list of health benefits goes on. For those who are used to eating an early breakfast, you will be surprised how quick your body adjusts after just a few days and how much more energy you will have before your first meal, while eliminating afternoon cravings or tiredness.
For the fastest weight loss breakfast should be skipped. Depending on what time dinner was eaten the previous night and what was eaten, breakfast will usually prevent fat loss as not enough time will have passed to allow your body to utilise all the energy from the previous night's meal. This is not to say you still can't have your Sunday morning breakfast outings as five or six days of maximising fat loss is still a very good effort. In some cases you will need an early breakfast for metabolism, foe example, when carbohydrates have not been consumed the previous night. However this will still affect fat loss as well make dieting harder throughout the rest of the day, especially in the early afternoon and evenings (due to the insulin response from the protein and/or carbohydrates from that meal). In most cases, night meals should contain carbohydrates.
In the past it was thought that protein did not raise insulin. However recent research and studies show that insulin release with some proteins, such as milk, have a greater response than, say, white bread or sugar. Insulin's role is to remove either the excess sugar (glucose and/or fuctose) or protein (amino acids) that enter the blood stream from a meal or drink. In both curcumstances, blood sugar levels drop soon after a meal is eaten (lasting for up to 3 hoursor more), making you tired or hungry. Your body will either want to sleep to preserve energy levels or it will create cravings to force the consumption of more energy to replace the sugar removed from your blood stream. This effect alters based on age and several other factors, such as insulin sensitivity and the type of meal or drink consumed. If a person is under the age of 18 years and not overweight or an athlete then an early breakfast is not a bad thing as he/she will require more energy than most other people and will not be aiming to lose body fat.
It was also thought in the past that consuming smaller meals will create less of an insulin 'spike'. This is true. However, every time you eat you are putting your body into an anabolic (storage) state, so fat loss is impossible until you stop eating for an extended period of time. For most people who consume small, regular meals, fat loss generally only occurs during the night. The best way to lose body fat (and the way we were meant to eat) is actually with larger meals at night, with carbohydrates included. Perhaps not originally with wheat and grains, such as breads, but this has proven to increase fat loss more than any other type of diet, so long as you know when to eat, the amount to eat and what types of carbohydrates to eat. No low-carb diet can ever achieve fat loss results as fast as a controlled and timed metabolic-boosting carbohydrate diet such as the Smart Diet.
THE SCIENCE BEHIND THE DIET
Early morning breakfast (like most meals) causes blood sugar levels to drop and creates hunger and cravings within hours of eating, even if it is only protein that is consumed. However, unlike most other times of the day, blood sugar levels are already quite low when we first wake (due to an insulin release after the liver injects extra energy (glucose) into the blood stream for enough energy to get up), so the meal has a stronger post meal effect. Besides the cravings and lack of energy after breakfast (which can last hours depending on what was eaten), eating breakfast will also cause you to refill part or all of your liver glycogen (glucose/fructose or to better understand it, sugar) which stops fat loss immediately. Even without carbohydrates, protein will still convert into sugar if no carbohydrates are present. To actually lose body fat, you must first use up the sugar in your liver so that fat can be converted back into blood sugar. While there is sufficient energy stored in your liver, fat cells are not required to be utilised.
No amount of exercise will burn body fat if the liver has sufficient blood sugar to release back into the blood stream. It may help you to use up more blood sugar in your actual blood stream, however the difference is minimal. Muscle use, on the other hand, uses up stored blood sugar within the muscles. This does benefit fat loss by creating more storage space for carbohydrates so there is less risk of fat gain when storage levels are full, and the more carbohydrates consumed the faster your metabolism.
Important factors to consider when dieting:
- Excess carbohydrate consumption is the main reason people gain weight and not excess fat consumption. However, carbohydrates also cause weight loss to occur at a greater rate than any other nutrient as they stimulate metabolism the most.
- Every time we consume a nutrient (fat, protein or carbs) part or all of the nutrient is used to refill the liver and muscles. When these storage cells are full, excess nutrients are taken and stored in fat cells.
- Protein alone will convert into blood sugar if your body needs it to (approximately 50% of the protein can convert into glucose). Therefore, avoiding carbohydrates can benefit initial weight loss, however unless you plan to stay away from carbohydrates forever, this is not only a short-term fix that generally ends with more weight gain in the long run, due to a slower metabolism.
- Energy stored in muscles cannot be released back into the blood stream to support the body's energy requirements; it is the liver that provides this energy. Once liver stores are low, without food intake, fat cells are only used to make up the short-fall until the next meal is consumed. This is why it is so important to time meals to allow the liver to be low, or empty, for as long as possible so that fat is used for energy instead. This will, of course, only work if metabolism is high and your body does not detect that you are restricting calories.
- There have been diets in the past that have avoided breakfast or encouraged periods of fasting. However, without a proper food plan in place this diet generally fails for most people who try it.
PLANS, TESTS AND OUR COMPUTERISED CARBOHYDRATE MONITOR
Smart Diet Solutions has been trialing the affects of carbohydrates for over a decade and with these trials has devised a number of set plans to suit different body types and lifestyles. We couldn't have set up these plans without the use of our computerised carbohydrate monitoring system which we continue to use for all clients throughout the duration of their memberships. Our carb monitor ensures there is enough 'space' available for the recommended carbohydrate intake, which differs with each individual plan, while also determining whether a person's maximum metabolic potential has been achieved. Each day of each respective plan differs as to the amount of carbohydrates required in order to boost and maintain metabolism until the next carbohydrate 'load'.
For example, consuming carbohydrates over only two days in any week will unlikely provide the optimum metabolism required for maximum fat loss; most, if not all, days require carbohydrates. It is also important not to cause an 'overspill' into fat cells (which occurs when muscles are full) by consuming too many carbohydrates and to plan ahead for weekends (as most carbohydrates will be consumed during this time). This, in turn, will help to create a better, more sustainable, lifestyle diet.
Some types of carbohydrates provide a quick metabolic boost, while others provide a slower longer lasting metabolism. This not only depends on the type of carbohydrates but also upon the other nutrients consumed with that meal (i.e. proteins and fats) as well as the individual consuming these meals, as everyone has a different digestive sytem, insulin response and sensitivity as well as other factors. Therefore, getting the proteins/carbs/fats ratios correct is essential as each individual responds differently to certain foods.
For this reason tests are provided to check the outcome of different types of carbohydrates first, then increased protein, fats etc. until a perfect diet plan is in place that suits the individual for optimum fat loss while maintaining energy levels, sleep, minimum cravings and allowing as much food as possible without the need for any exercise.
This is all done through the use of the Smart Diet program which includes -
- A calendar to enter your weights and optional meal notes which shows you how much carbohydrates to consume each day based on your chosen plan.
- A computerised scale that checks your weight and calculates your avauilable carbohydrate storage space to ensure that he plans recommendation is appropriate for that day while ensuring that you have adequate space for the weekend so you can have your favourite foods without affecting the diet (actually helps fat loss).
- A detailed breakdown of your status including your weekly losses, the plan chosen, the tests that work the best, etc.
- Support from our experienced diet consultants and a weight loss guarantee without exercise.
SMART DIET MEMBERSHIPS
We have 2 options for online memberships plus our standard consult service (at an additional cost). Membership rates are paid weekly by direct debit through PayPal or a nominated credit card.
Our standard membership costs $100 per week for 13 weeks and provides you with access to all of the Smart Diet program's features and options. These include:
- Choice of set plans based on your prefered lifetyle.
- Weekly food trials provided automatically by the program or alternatively chosen by you from a list of tests.
- Daily weight entry and food journal (optional).
- Weekly monitoring of your weights by our diet consultant to ensure you stay on track.
- Comments and feedback regarding food choices will also be provided if you have not lost any weight in any particular week. This includes providing better food options based on your preferences to ensure weight loss is achieved in future weeks.
Our VIP membership costs $200 per week for 13 weeks and includes all of the features of the standard membership plus personalised feedback. This means that you will be assigned your very own diet consultant who view your daily weights and food journal and provide feedback on meal choices and food timing, as well as providing better food alternatives (if possible).
Consultations are available and are charged seperately at $250 per hour (plus any additional travel and accomodation expenses for interstate and remote clients).
If you would like to book a consult, please send a request by email together with your location and available timeframe(s). Our email link is available at the bottom of the main page on our website.
The following information is a copy of the members start page so you can better understand the diets features and requirements.
If changing the test do so before you are about to start that week (before you enter your first morning weight) so it is saved in the system. This must be set or changed on the first day of your diet every week (Friday) before you enter your first weight for that week. This changes the test details on your calendar as well as on all your daily input pages for that week as a reminder each day. Clicking on the test in the day view also shows you your food options.
Both the Plan and the Tests can be altered in the month view either for the entire month at the top of the page or for each week at the end of the week you want to change (before you start). Remember to test the same foods for a 2 week period and on the same plan for accurate results.
The following information is a quick step by step guide on how to use the program. The pages below then go into more detail on each feature. If you are not 100% sure about anything or simply want to ask a question, please do so in the FAQ page while you are logged in as a member for priority response and access to members-only diet information.
- Start your diet on a Friday - This is so we can boost your metabolism over the weekend in preperation for your dieting week.
- Access the CALENDAR VIEW page in the members area - This is where you set your PLAN and TEST.
- Set your PLAN and TEST - See both the PLAN OPTIONS and TEST OPTIONS pages for details. The first 2 week plan will be the default lifestyle PLAN A LEVEL 12 which includes carbs every day of the week as well as a Sunday free day. The default test is the healthiest option being WHOLE GRAINS which should be maintained for as long as possible. The option to change the plan is located at the top of the page and the test at the end of each starting week (see pages below for more details).
- Click on the current date - You would normally go straight to the current day by clicking on the DAILY INPUT page.
- Enter your weight - Weigh yourself first thing in the morning after the toilet and before any liquids or food. Ensure you have a decent set of scales with a decimal point (with 100gram increments as well as the kilograms). This is very important. Ensure that the date on the top of the page is the correct date and also enter the time of your weigh in.
- Check your carb quota for the day - Your chosen plan will show the quota in the coloured oval above your weight and the scale below will show if you have the available space for that quota. Follow the plans recommended carbohydrate amount and not your maximum available space (grid).
- Check your food options for your quota - Plus any required diet alterations by clicking on the test description on top of the DAILY INPUT page.
- Plan ahead with your food options - The test will inform you as to what you can eat for the 2 week trial, as well as the amount's to match all your days quota's.
- Enter the time of your meals and what you ate - This will be saved for both your records and for our diet consultants to review (for VIP members to receive feedback and standard members in the event that you do not lose weight that week). You can enter these details at any stage during the day or night.
You do have the option to enter additional information including your night weight and estimated nutritional breakdown of each meal however this is not necessary unless requested or in the event that you want to enter the additional information for your records. There is also the ability to change the days quota and alter the plan, which should not be changed unless required..
Ensure you don’t miss a single day of weight input as the program uses the information to calculate the grid, with the more weights enetered, the more accurate the readings. Also be sure to understand and follow the food timing (see the FOOD TIMING page for details).
Remember, the more carbohydrates you consume the better your metabolism but consume too much on any given day and you will gain fat fast, even if the meals are totally fat free, as well as limiting the available space for the next days carbohydrate intake.
This page can be accessed from the members main menu SMART DIET PROGRAM then choose the MONTHLY INPUT VIEW or from the DAY VIEW INPUT page by clicking on the calendar icon.*You must be logged in as a member to access the program and see the these pages
When you start the Smart diet we recommend a plan that we believe provides a good lifestyle while still achieving good results.
We do not beleive that going for the strictest plan is the best option as in most cases it will actually be too strict to achieve any better results than our recommended plan and the whole point of the smart diet is to trial what works best for you so you can stick with a similar diet plan in the future for weight maintenence.
This is why we do not restrict carbohydrates, require exercise or add things such as diet shakes that will just make weight maintenence harder in the future.
The weight you lose on this diet should easily be kept off for life as the diet will be your tailored to suit you and your lifestyle and eating habbits.
Step 1 - Choose your plan
ENTIRE MONTH OR WEEKLY PLAN CHANGE OPTION
See the PLANS page in the members menu to determine which test will suit your lifestyle. There will be a default start plan in place based on the most chosen plan by other members that has been kept. This plan obviously worked for the majority of members and is often chosen due to fact that is is aimed at good health while still allowing for socialing. If you do decide to keep the default plan, it will not be the easiest and definitely not the strictest, as dieting with too many restrictions generally slows down fat loss, however you should expect to see good results with a diet plan that is easy to follow.
*Once a plan is chosen, you should choose that same plan at the start of every month. Choosing a different plan will alter the outcome of the food trial tests. You should only ever change the plan if it does not suit your lifestyle or if you somehow find it hard to stick with your days nutritional quota.
You can change the entire months plan by changing the drop down on top of the page (clicking on the INFO link informs you of the difference between the plans). You can also change a single weeks plan however this should only be done on the first day of a new test week (food trial) and the same plan should be chosen again for the tests second weeks trial.
You MUST change the plan at the start of every new month if it is not already set on your plan (default plan is set).
PLAN information and options can be found under PLANS in the SUPPORT menu.
Step 2 - choosing the test
CHOOSE A TEST FOR THAT WEEK
At the end of each week you are about to start, there is a drop-down option to change the test (food trial).
Click on the drop down to choose your test before you start each new week (in advance or on the first day).
The initail default start test is the 'Free Choice Test' which allows you to concentrate on the food timing first before we set the type of meals to consume for the tests. You will still need to follow the plans recommendations for the amount of nutrients such as the carbohydrate amount for each day.
All tests should be followed for two consecutive weeks in a row to achieve accurate resuts.
Test information and options can be found under TEST OPTIONS in the SUPPORT menu.
Step 3 - entering or viewing data
CHOOSE ANY DATE TO GO TO THAT DAYS PAGE
You can access any of the days of the month to view a days previously entered data. In the event that you missed a day, you can also enter the data however weights should be entered daily to view the available carbohydrate space for that particular day.
The page you will see is the DAILY INPUT area (where you usually enter your weight).
To go back to the CALENDAR VIEW click on the calendar image.
The end of week results for each week is displayed in the calendar view to show the LOWEST WEIGHT and the weeks GAIN/LOSS.
This is so you have a quick view of each weeks progess however there are more detailed views in the daily and weekly RESULTS VIEW pages.
CALENDAR DAY NOTES AND COLOURS
Each day of the calendar is colour coded with a brief note on the plans recommended nutritional requirement for each day (initially only carb totals unless further information is required), so it is easier to plan ahead.
The entered weights for each day can also be seen on each day of the calender to compare to the same days of the previous weeks.
If you entered the estimated nutritional breakdown, it will also be shown for each day on the calendar view (not a requirement to enter data unless requested).