Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (4 page)

If you don’t eat meat, make substitutions appropriately with fish or vegetables.

This week, all shakes and smoothies must be 300 calories or less. Avoid added sugars if possible in those items that you buy in the store.

When cooking or buying your soups, make sure they are 300 calories or less and low in sodium (salt); this means the sodium or Na
+
line on the label should say no more than 480 milligrams per serving. Try eating things made with sea salt as it still gives you the flavor, but has less sodium content.

Soups can be consumed with 2 saltine crackers if desired.

The liquid meals must be eaten with either 1 piece of fruit
or
1 serving of vegetables.

You must consume 1 cup of water before eating a meal; you must consume 1 cup of water during your meal. You can add lemon or lime to your water and you can drink fizzy water if you desire.

You are allowed to drink coffee, but only 1 small cup per day. Stay away from all of those fancy coffee preparations—lattes, frappucinos—that have a lot of calories. Your coffee should contain no more than 50 calories.

Do not eat the last meal within 90 minutes of going to sleep.

You can eat a 100-calorie snack before going to bed if desired.

Be smart in your snack choices. Avoid chips and doughnuts and candy; you can have them some of the time, but don’t eat them often. If you must have something like these items, make it only one of your snacks for the day and use healthier options for the other snacks.

You don’t have to eat all of the food on the day’s menu if you don’t want to, but no skipping meals, no doubling up on meals, and no exceeding the meal guidelines in size and volume.

Condiments like ketchup, mayo, and mustard are allowed, but no more than a teaspoon at each meal. The same goes for soy sauce.

Spices are unlimited.