Good day fat smashers.  First and foremost, I want to thank all my people that hit me up from last week's column and gave me words of encouragement and told me their own stories. It really motivated me to stay in that gym and give it that extra effort. Thanks fellow fat smashers.

Also, to all the people that keep asking me, "Does this diet really work???" The answer is YES. As long as you stick with it, it definitely works. It gives you invaluable guidelines to follow about how to eat right and exercise.

Today I want to talk about the best place to get food while on this crazy diet. Your best bet for when you want a snack is to walk into a supermarket instead of a fast food restaurant.

In the supermarket there's a great variety of snacks to get. You can start by going right into the fruit and vegetable aisle, which is usually the first thing you see when you walk through the doors.

You can get the small bag of carrots or a bushel of strawberries. A lot of supermarkets here in New York have pre-made salads and fruit salads all ready to grab up. Grab an apple or banana while you're there, and be on your way. 

Shout out to my boy DJ Bobby Trends - he was giving me pointers on how to read the labels and find some good foods. I'm gonna get his secrets for you next time.

One of the best foods you can get while at the supermarket is some yogurt... I hate yogurt. I can't stand the taste or the smell. I eat yogurt holding my breath so I don't have to taste it.  But to the fat smasher, yogurt is definitely valuable asset. It's probably one of the healthiest things you can eat next to oatmeal, which I also hate.

So I went to the supermarket and stood in the yogurt section for about a half hour and looked at all the different flavors.  I found some good ones, like:

- Banana Creme

- Strawberry Banana

- Orange Creamsicle

- Lemon

- Key Lime Pie

There were a whole lot of other ones, but they had berries and peach. I just don't like berry stuff… blah.

Just take a little time to find some stuff that's good and good for you.  It's so much better than going into the fast food spots. Now don't get it twisted... The weekends are wild out time.  I just went to P. F. Chang's this Sunday... Come on, crab wontons!!?? Damn, those things are good. But just get back on track Monday and hit the gym.

That's it for now... eat well and smash that mother f*cking fat. Hit me at cipha@hot97.com if you wanna get at me. And don't forget April 15th Cipha Sounds "Don't Get Gassed" comedy show/ birthday party at Comix Comedy club. Go to Comixny.com for more information.

You can find out everything you want to know about Cipha Sounds at www.myspace.com/ciphasounds and learn more about Dr. Ian Smith's Fat Smash Diet at www.doctoriansmith.com