Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (25 page)

NEW THIS WEEK

1. Because each day is meant to be different, be careful to read through the menu first and make sure you are prepared for what you’ll need.

2. There are two days where you are expected to have two exercise sessions. Please stay true to that schedule.

3. You are not allowed to have the same meal/shake/smoothie more than once in a day, so make your choices accordingly.

4. Alcohol is allowed this week, but please be careful to consume as suggested. Don’t overindulge these liquid calories that return little in the way of nutrition and weight loss.

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

Spices are unlimited.

While fresh fruit is always preferred, canned and frozen fruit are allowed. Just make sure they are water-based and there are no added sugars.

Canned and frozen vegetables are allowed. Please be aware of the sodium content.

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