Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (15 page)

SUPER SHRED WEEK 4, DAY 6

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 one of the following:

1 cup of oatmeal

1 cup of Cream of Wheat or farina

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

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 milk (low-fat, reduced-fat, fat-free, soy, or almond)

MEAL 2

• 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!

• 1 serving of vegetables

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

• 2 celery stalks with 2 tablespoons of natural peanut butter
or
¼ cup of yogurt-covered raisins
or
1 SHRED BAR
or
another snack item 150 calories or less

MEAL 3

• Choose one of the following:

1 chicken sandwich (1 ounce sliced meat) on 100 percent whole-grain or whole-wheat bread with 1 teaspoon of mustard or mayo, 1 slice of tomato, lettuce, and 1 slice of cheese. With your sandwich you can 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 or croutons.

1 turkey sandwich (1 ounce sliced meat) on 100 percent whole-grain or whole-wheat bread with 1 teaspoon of mustard or mayo, 1 slice of tomato, lettuce, and 1 slice of cheese. With your sandwich you can 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 or croutons.

2 servings of vegetables and ½ cup of brown rice

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

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

• 1 cup of brown or white rice

BEVERAGES

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

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 60 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 twice. Do this in two separate sessions at least 4 hours apart.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 60 minutes of exercise. You can do this in two separate sessions.

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 7

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 one of the following:

1 cup of oatmeal

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

2 egg whites or 1 egg-white omelet with diced veggies

Optional:
1 piece of 100 percent whole-grain or whole-wheat toast (½ pat butter or ½ teaspoon jelly)

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 milk (low-fat, reduced-fat, fat-free, soy, or almond)

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

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:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of unsweetened iced tea

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 piece of fruit
or
2 tablespoons of black bean salsa spread over 3 two-inch slices of eggplant
or
1 SHRED POP popcorn
or
another 100-calorie snack

MEAL 3

• 1 serving of vegetables

• Choose from one of the following:

5-ounce piece of chicken (no skin, baked or grilled, not fried)

5-ounce piece of turkey (no skin, not fried)

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

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of unsweetened iced tea

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

• 1 large green garden salad (4 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 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

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

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

[CHAPTER 7]

SUPER SHRED Snacks

Snacking is an important part of the SUPER SHRED strategy. One of the biggest mistakes people make when trying to lose weight is in their distribution of meals and snacks. Allowing too much time to lapse between meals can be counterproductive to your efforts, because having intense hunger when you finally sit down for a meal can lead to overeating and the consumption of too many calories. Proper snacking can avoid this and, in fact, encourage you to actually consume less at your meals, because your hunger isn’t too intense.

Snacking can also keep your metabolism chugging along. Imagine your metabolism is a fireplace and logs are the equivalent of calories. The larger the fire, the more logs (calories) you burn. Snacking is the equivalent of stoking a fire. The more you do it at the right time and in the appropriate manner, the better and longer the fire will burn. Snacking stokes your metabolism, and this is important in our overall strategy of burning more calories.

The snacks during the daily meal plans are optional, but I strongly recommend that you make use of them. I have developed special SHRED BARs that are low in calories, gluten-free, low in carbohydrates, and high in fiber and other critical nutrients. You can always have a SHRED BAR for your 150-calorie snack. They are tasty, make you feel full, and fit perfectly in the plan. You can also have a bag of SHRED POP popcorn. There are a variety of flavors, such as white cheddar and barbecue, and I’ve made sure the ingredients are healthy and provide you with more nutritional benefits. The popcorn can be used for any of the snack times in the book. You can find out where to get these snacks by going to
www.doctoriansmith.com
.

If you want variety in your snacks, you have a treasure trove of options. This chapter is broken up into two snack lists—150 calories and 100 calories. This list is here for your convenience as you plan your week, but you can eat snacks that are not on the list as well, as long as they fall into the calorie specifications the meal plan calls for. Snacks can be extremely helpful when it comes to keeping your appetite in check, so if you decide to choose something not in the book, just make it a wise choice. Consuming sweets that have little or no nutritional value is a complete waste of an opportunity to suppress your hunger. Many sweets also deprive you of the opportunity to benefit from a quick dose of powerful nutrients. Snack well!

100-Calorie Snacks

1 package SHRED POP popcorn

1 cup of blueberries with 1 tablespoon whipped cream

Citrus-berry salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and blackberries) tossed with 1 tablespoon fresh-squeezed orange juice