Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (9 page)

As far as beverages are concerned, you are allowed as much water as you like per day. Here are some other beverage guidelines:

No regular soda

1 can of diet soda allowed each day

Flavored waters allowed, but keep them under 60 calories

1 bottle of a sports drink allowed per day, but keep under 60 calories

For alcohol, 1 mixed drink allowed twice a week,
or
3 light beers allowed per week,
or
3 regular glasses of wine (red or white) allowed per week

Timing is critical to the success of this plan. It might be difficult at first, but plan in advance and do the best you can. Skipping meals is not advised. Even if you eat just a small portion, try to eat something on schedule. A sample day’s schedule during Challenge might look something like the grid below, but for each and every day, the order of the meals and snacks is both intended and critical. And on some days, there’s a bonus fourth snack, so follow each day’s directions carefully.

SHRED WEEK 2, DAY 1

NOTE

All smoothies, shakes, and soups are 250 calories this week, not the 300 calories they were last week. If you purchase something that says it’s 300 calories, don’t eat/drink all of it, but leave some behind so that you’re not consuming more than the 250 calories. This is
important
!

One cup of coffee is allowed each day. Please put minimal amounts sugar and milk in the coffee. Definitely stay away from those coffee concoctions that are full of calories—caramel macchiato, cinnamon dolce latte, caffe latte, etc.

If you choose the diet soda as your beverage, you are only allowed to have one 12-ounce can per day maximum. The hope is that you will choose beverages that are more nutritious.

MEAL 1

• 2 pieces of 100-percent whole-grain or 100-percent whole-wheat bread

• 1 piece of fruit

• Choose one of the following:

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

• ½ cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 250 calories.

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies (the approximate size for 1 serving is the size of your fist)

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• 1 small green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• Choose one of the following:

4–6-ounce piece of chicken (no skin, no frying)

4–6-ounce piece of turkey (no skin, no frying)

4–6-ounce piece of fish (no frying)

You can have 1 slice of cheese if desired.

• 1 serving of veggies

• Choose one of the following beverages. Choose a different beverage from what you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

MEAL 4

• Choose one of the following. Your choice must not exceed 250 calories. Try to choose something different from what you had in meal 2 if you can. You don’t have to, but try.

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 serving of veggies

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

EXERCISE

• Amount of exercise today: Minimum 40 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated.

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 2, DAY 2

MEAL 1

• 1 piece of fruit (choose a pear or grapefruit if you can)

• Choose one of the following. Please note that 1 small bowl generally means 1 cup of the cooked food.

1 small bowl of Cream of Wheat

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

• 1 piece of 100-percent whole-grain bread or 100-percent whole-wheat toast

• ½ cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must be 250 calories or less.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies; if you choose fruit, make it different from what you ate for meal 1.

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• Choose one of the following. Your choice must be 250 calories or less.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages. Choose a beverage different from what you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one from the following:

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

(5 ounces is about the size of a deck and a half of playing cards.)

• 2 servings of veggies

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

EXERCISE

• Amount of exercise today: Minimum 45 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated.

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 2, DAY 3

MEAL 1

• 1 piece of fruit (choose a pear or grapefruit)

• Choose one of the following. Your choice must be 250 calories or less, and no added sugars.

1 fruit smoothie

1 protein shake

SNACK 1

• 100 calories or less

MEAL 2

• 1 chicken or turkey sandwich on 100-percent whole-wheat or 100-percent whole-grain bread; lettuce, tomato, 1 slice of cheese, and 1 teaspoon of mustard or mayo if desired

• 1 small green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• Choose from Group A
or
Group B.
Do not
choose from both:

Group A
—choose one of the following:

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

All of the above come with ½ cup of cooked brown rice
and
1 serving of veggies.

Group B
—you can have both items below:

1 serving of lasagna (with or without meat), 4 inches
×
2 inches
×
1 inch