Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (28 page)

• 1 piece of fruit
or
1 serving of veggies

• 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

SNACK 2

• 150 calories or less

MEAL 3

• Choose one of the following. Your choice must not exceed 200 calories. Try to choose something different from what you had in meal 2 if you can. You don’t have to, but try.

1 milk shake

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!

• Choose one from the following beverages. Choose a different beverage from what you chose with 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

SNACK 3

• 100 calories or less

MEAL 4

• 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

1 serving of veggies

• Choose one of the following beverages. Choose something different from what you chose with 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

EXERCISE

• Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose a combination of the items below to fulfill your exercise requirement:

15 minutes jogging outside

15 minutes walking/running on treadmill

15 minutes on elliptical machine

15 minutes on stationary or mobile bicycle

15 minutes swimming laps

15 minutes on stair climber

225 jump rope revolutions

20 minutes treadmill intervals

15 minutes of Zumba

15 minutes of spinning

15 minutes of any other high-intensity cardio

15 minutes of rowing machine

CHAPTER 9

SHRED Snacks

This chapter is just as critical to the SHRED program as the others. Snacks figure heavily into the success of this plan. Many people don’t understand snacks. The SHRED program sets the record straight and demonstrates how snacks can help you lose weight rather than gain it. The key to making the most out of snacks is understanding that snacks are not meals: they are bridges between meals. Many people consume an entire meal’s worth of calories in a “snack,” when in reality they’ve simply eaten another meal.

Successful weight loss involves many different factors, but one factor that remains paramount is calories. Making sure you don’t overindulge in calories is critical to ultimate success. One area where many people make a mistake is with snacks. Consuming too many calories while snacking only increases your day’s total calorie count, and this will inevitably lead to weight gain and program failure. Snacks are not mandatory on the SHRED plan, but they are heavily encouraged because they can prevent hunger pangs and prevent you from consuming too many calories at the next meal.

Snacks are also helpful because of a concept I like to call “calorie distribution.” I will demonstrate this concept through an illustration. Take two people, Clara and Joan. They both consume 2,000 calories each day. However, they consume their calories differently. Clara consumes most of her calories in the first half of the day, but Joan consumes hers during the second half.

Clara also distributes her calories differently. She eats 4 meals, and 3 snacks. Joan eats only 3 meals and 2 snacks.

In the above example, while the women both eat the same total number of calories in any given day, research has shown that distributing the calories over more meals and snacks is advantageous in keeping hormone levels even. So it’s not always how much you eat, but how you eat your foods that matters. Choose snacks from the items listed in this chapter or outside of the list as long as you stay within the calorie counts. Snacking is completely fine and should be enjoyed, but remember that it’s only a bridge between meals, a means to quiet hunger pangs until you consume your next meal. Don’t overindulge, but choose strategically, and snacking will help you reach your goals.

Following are two grab-bag lists of snacks at both 150 and 100 calories. Grab any of them to help satisfy the snack requirements in each week of the cycle.

150-CALORIE SNACKS

20 grapes with 15 peanuts

1 mozzarella cheese stick and 7 TLC Honey Sesame Crackers

Applesauce and cereal: 1 applesauce pouch and ½ cup of dry cereal

Hummus and cucumbers: cut up half of a large cucumber and combine it with 2 tablespoons of hummus

Kiwi and oats: Slice a kiwi with a ½ cup of oat cereal

Sliced banana with three Triscuits

¾ cup of steamed edamame (baby soybeans)