Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (13 page)

2 SHRED BARs or other snack items 150 calories or less

5 bags SHRED POP popcorn or other snack items 100 calories or less

SOUPS, SMOOTHIES, PROTEIN SHAKES

•
Must:
9 servings from the items listed below. Each item must be 200 calories or less, with no added sugar. Choose the combination that you desire and purchase ingredients accordingly.

6 cups of low-salt soup (less than 480 milligrams sodium)

5 fruit smoothies

5 protein shakes

OPTIONAL MEAL CHOICES

• Throughout the week you will have the opportunity to have the meals listed below. Choose which of them you want, then purchase accordingly. You can choose all or none of them.

2 slices of small cheese pizza (no larger than 5 inches across the crust and 5 inches long)

1 serving of lasagna, with or without meat, 4 inches
×
3 inches
×
1 inch

2 veggie burgers (3 inches in diameter, ½ inch thick)

EXTRAS

• These are things you might want to have during the week, so stock up on them.

Salad toppings

Fat-free dressing for salad

Extra milk for cereal and coffee

Tomatoes

Lettuce

Cheese for sandwiches

Half-and-half

Buns for veggie burgers

Diced vegetables for omelet

SUPER SHRED Week 4 Guidelines

•
Weigh yourself in the morning the day you start week 4 and make sure you record it. You will weigh yourself only once a week, so even if you are tempted, stay off the scale. Your body naturally fluctuates a couple of pounds from day to day. Measuring yourself every day could give you an inaccurate weight and unnecessarily stress you and lead you to believe you’re not succeeding. Make sure you weigh yourself in the same manner each time: if you weighed in wearing certain clothes or no clothes at all, make sure you do the same this time around and as close to the same time of the day. Make sure you use the same scale each time, as different scales can be off by several pounds, thus destroying the accuracy of your measure.

•
Do not skip meals. Even if you’re not hungry, just have something during the allotted time. You can always grab a piece of fruit or something small during your mealtime. Also, you don’t have to eat all of the meal. You can eat just some of it. If you’re not hungry, don’t stuff yourself. Just eat a little. The key is to eat at regularly scheduled times so that your body grows accustomed to these eating times. Each week will change, so it’s important to quickly adapt to the week that you’re in and its related schedule. During the course of the week you should never go more than 4 hours without eating something. Your meals should be 3 to 4 hours apart. Your snacks should fall about 1½ hours after meals. If you miss a meal or snack, you can’t save it and eat it later or combine them. Once that time has passed, move on and hit your next mark.

•
All of your shakes and smoothies this week must be 200 calories or less, with no added sugar. If you follow the recipes in the back of the book, they will fit this description. If you buy them from a store, be sure of the calorie count. Also, be mindful of the serving sizes of the drinks. If the recipe makes more than one serving, be sure you drink only one at that time. If the store-bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time.

•
Snacks are optional, but highly recommended. The SHRED BARs and SHRED POP popcorn are suggested for many of your snacks, as they are specifically made with all of the nutritional guidelines in mind. However, you may have other snacks as long as they fall under the proper calorie count.

•
Soups are an option, including store-bought soups. But make sure you look at the sodium content: no more than 480 milligrams
per serving
. Be mindful of the serving size. For the purpose of this plan, 1 serving is equivalent to 1 cup, whether you eat store-bought soup or make it fresh. You may have 1 saltine cracker with your soup.

•
Consume 1 cup of water before
every
meal.

•
You are allowed 2 cups of coffee each day, 1 cup at breakfast. Stay away from all those fancy coffee preparations—lattes, Frappuccinos, coffees that pile on the calories. A tablespoon of sugar and a little half-and-half or milk won’t hurt, but don’t go overboard.

•
Canned and frozen fruits and vegetables are allowed. Please be aware of added ingredients. Make sure they are either packed in water or labeled “no sugar added.” The key is to have food in its most natural state with the least amount of processing. Make sure you check the sodium levels, as they can be quite high: try to keep the amount to 480 milligrams of salt for any serving of food.

•
While fresh-squeezed juice is definitely preferred, you can drink store-bought juice. Just make sure it says “not from concentrate” and “no sugar added.” If you’re a diabetic or have trouble regulating your blood sugar, choose a different beverage option, such as water, milk, or tea.

•
The program doesn’t spell out alcohol choices in the beverage section, but you are allowed to have a total of 3 alcoholic drinks for the week: 2 mixed drinks
or
3 light beers
or
3 glasses of wine
or
a combination of these drinks. Note serving sizes: 1 beer
=
12 fluid ounces; 1 serving of wine
=
5 fluid ounces (a little more than half a cup); a mixed drink has about 1½ fluid ounces of hard liquor. Also, you can’t have them all in one day, so there’s no saving them up for a big hit during the weekend. Liquid calories are stealthy and count just as much as food calories! And they definitely cause weight gain!

•
You are allowed 1 diet soda per day if you desire. Regular soda is not recommended.

•
Do not eat your last meal within 90 minutes of going to sleep. If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal.

•
Spices are unlimited, so enjoy. Salt is not a spice. You are allowed to add no more than ½ teaspoon of salt to your food each day.

•
If you are a vegetarian or diabetic or need to avoid certain foods owing to other medical conditions, it is completely acceptable to make substitutions. But make smart substitutions and be mindful of the portion sizes.

•
Serving sizes: A 5-ounce serving of fish or meat after being cooked is typically the size of a deck and a half of playing cards. A serving of vegetables is typically the size of an adult’s fist. A serving size of hot cereal is 1 cup of
cooked
cereal.

•
You may have ½ pat of butter (about ½ teaspoon) with hot cereal.

•
You may have 1 teaspoon of sugar (white or brown) or ½ teaspoon of honey with hot or cold cereals.

•
If you must switch days or meals within a day for scheduling reasons, try to do so as infrequently as possible.

•
If you need to rearrange your exercise regimen for scheduling reasons, it is permissible to do so.

SUPER SHRED WEEK 4, DAY 1

YOU’VE CONQUERED BIGGER
ODDS! YOU’VE OVERCOME
GREATER OBSTACLES! YOU’VE MADE A
COMMITMENT TO BE A
SUPER SHREDDER!!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose one of the following:

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

1 cup of oatmeal

1 grilled cheese sandwich made with 2 slices of regular cheese on 2 slices of 100 percent whole-wheat or whole-grain bread (little butter or cooking spray allowed)

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

BEVERAGES

• 1 cup of fresh juice (not from concentrate)
or
1 cup of tea
or
1 cup of coffee

MEAL 2

• 1 medium green garden salad (3 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 2 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

SNACK

•
¹
/
₃
cup of canned red kidney beans
or
1 medium tomato with pinch of salt
or
1 cup of cherries
or
1 SHRED BAR
or
1 SHRED POP popcorn
or
any other item 150 calories or less

MEAL 3

• 1 serving of veggies

• Choose one of the following. Your choice must be 200 calories or less; no sugar added.

1 protein shake

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• 3 servings of vegetables (please remember what counts as a serving size and don’t overdo it)

• 1 cup of rice (brown or white)

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

Exercise

•
Amount of exercise today:
minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 4, DAY 2

YOU’VE CONQUERED BIGGER
ODDS! YOU’VE OVERCOME
GREATER OBSTACLES! YOU’VE MADE A
COMMITMENT TO BE A
SUPER SHREDDER!!

MEAL 1

• 1 piece of fruit or ½ cup of mixed berries

• Choose 1 of the following. Your choice must be 200 calories or less; no sugar added.

1 fruit smoothie

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following:

1 cup of fresh juice (not from concentrate)

1 cup of tea

1 cup of coffee

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

MEAL 2

• Choose one of the following:

1 chicken sandwich
or
1 turkey sandwich (1 ounce of sliced meat) on 100 percent whole-grain or whole-wheat bread with a teaspoon of mustard or mayo, a slice of tomato, lettuce, and 1 slice of cheese. With your sandwich you may have a piece of fruit or a small green garden salad (2 cups of greens that can include a couple of olives, shredded carrots, a couple of small slices of tomato; only 1 tablespoon of fat-free dressing, no bacon bits, no croutons).

1 medium green garden salad (3 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 2 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

Optional:
1 SHRED BAR
or
1 SHRED POP popcorn
or
a 150-calorie snack

SNACK

•
¹
/
₃
cup of cooked quinoa
or
¼ cup of low-fat granola
or
1 SHRED POP popcorn
or
another 100-calorie snack

MEAL 3

• Choose one of the following:

1 veggie burger on a bun (whole-grain or whole-wheat preferred)

2 servings of vegetables and ½ cup of brown or white rice

5-ounce piece of fish (baked or grilled, not fried)