The first phase of the fat smash diet is a detox and lasts for 10 days. During this time you are only allowed to eat mostly fruit and vegetables with the exception of white potatoes and avocados.You can however eat sweet potatoes.

Drink plenty of water during this phase to flush out the toxins that have built up in your body. This is very important for your detox. You should be drinking at least 8 glasses a day and more in the hot weather anyway or if you are doing any strenuous exercise.

Tofu is allowed in phase 1 which is made from soy bean curd. On it's own it is very bland and has no taste but if you add it to a stir vegetable stir fry it can make a delicious and nutritious meal.

During the second phase of the fat smash diet you are allowed to add up to 4oz of meat or fish as well as up to 4 teaspoons of sugar or sweetener, coffee, an avocado, a very small amount of peanut butter, 1oz of cheese and 8 fluid ounces of fruit juice.

This phase lasts for 3 weeks and during this time you are encouraged to increase the amount of exercise you are doing.

The third phase of the fat smash diet is called the Construction and lasts for 4 weeks. During this phase you are allowed to add more foods back into your diet.

Your portion sizes can be increased but you must still stick to 4 meals a day. Foods including wholewheat, biscuits and small deserts are also allowed.

The fourth and final phase of the fat smash diet is called the Temple. This is now going to be your lifestyle. You increase your meal sizes in order to maintain your desired weight and most importantly you continue to exercise regularly.

All the foods you were previously denied can be re-introduced including chips, pizza and pastries. The idea is that you have re educated yourself in your eating habits and lifestyle and no longer crave fatty sugary snacks as often as you used to.

Biscuits, cakes and chocolate bars become occasional treats instead of foods that you filled up on during the day. The bulk of your diet comes from eating fresh vegetables, pulses, wholegrains, fruits with the addition of some meats and fish.

The main reason why you would feel constantly hungry and put on weight is if you eat lots of junk food.

You aren't getting sufficient nutrition from those foods and your brain will tell you that you are still hungry after eating a plate of burger and chips.

Eating foods high in nutrients satisfies your body quickly and your brain will tell you that you are full.

There are plenty of delicious and nutritious meals that you can create from the foods allowed in the detox phase. You don't have to spend hours in the kitchen.

Try grilling a sweet pepper (bell pepper) cut into strips with an onion cut into quarters, a few mushrooms, and tomatoes. Stir in some natural yogurt and serve with a portion of brown rice. Add a handful of chopped fresh herbs to add more flavour.

During phase 2 of the fat smash diet you are allowed to add a small amount of fish and meat. Try grilling a small salmon fillet with a topping made from natural yogurt, half an ounce of grated cheese, a sprinkling of oatmeal and dried herbs.

Serve with brown rice and a red onion ring and chopped tomato salad. You can drizzle a teaspoon of olive oil onto your salad, I think you are allowed 1-2 teaspoons of oil a day on the fat smash diet. Olive oil is very good for you and contains monosaturated fat which is healthy.

Make a delicious soup by frying an onion in 2 teaspoons of olive oil and adding a small pumpkin chopped into small cubes. Add a couple of diced carrots and pour in about 1 pint of vegetable stock. Simmer for about 20 minutes and then pour into a blender.

Return to the pan and add about half a cup of milk. Milk is allowed in phase 3 but you can omit it and just adjust the thickness of the soup by adding more stock.