Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (7 page)

• Choose one of the following beverages. 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 4

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with a handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon of organic raisins)

1 piece of medium-sized fruit

Small beet salad

1 cup of beet juice

20 almonds

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

4 slices of Melba whole-wheat or whole-grain toast

EXERCISE

• Rest Day. But if you’re inspired to do something, by all means go and do it. Every minute of exercise burns more calories and gets you closer to your goal. You might even try playing a sport, which can be a fun way to burn calories without feeling like you’re actually working out.

SHRED WEEK 1, DAY 7

MEAL 1

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

• 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

1 small container of low-fat or fat-free yogurt

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

• 1 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 300 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:

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 medium salad (no bacon bits, no croutons, 3 tablespoons of fat-free dressing)

• 1 piece of fruit
or
1 small cup of diced fruit

• 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

SNACK 3

• 100 calories or less

MEAL 4

• 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)

(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. 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 40 minutes. Complete this workout in two sessions. The first one should be done before 12:00
P.M.
the second one done after 2:00
P.M.
If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

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

CHAPTER 4

Week 2: Challenge

Congratulations on reaching the second leg of your SHRED journey! Remember as we SHRED that it’s important to acknowledge and celebrate the small victories just as much as the larger ones. The fact that you’ve completed your Prime week and you’re reading these words right now is a victory. Last week was a chance to work out the kinks. You may not have done all of the required exercises or your food choices may have slipped a little here and there. Not a problem. Now you are ready to Challenge yourself. It’s important as you go through this week to remind yourself that progress is only made when you push yourself a little beyond what is familiar or comfortable.

This Challenge week keeps your weight loss rolling right along, but it requires you to be a little more vigilant than you were in the first week. Pay particular attention to the calorie guidelines. This week your shakes, smoothies, and soups must be 250 calories or less. Please pay attention to this and don’t get lazy. Don’t drink a 300-calorie beverage believing the extra 50 calories won’t matter. This is a mistake. Fifty calories here, 20 calories there, add up to be a significant amount at the end of the day. You’re working too hard to start getting lazy and cavalier about your calories or choices. When it comes to weight loss, everything counts, whether it’s an extra 5 minutes on the treadmill or that extra 25 calories you consume in a snack. Once again, for your convenience, try the snacks and recipes in chapters 9 through 12. These are practical, affordable, and accessible. Use them to your advantage.
Challenge
yourself this week! Believe! Work hard! Have fun!

SHRED WEEK 2 GUIDELINES

Weigh yourself in the morning before starting the program and record it. Don’t weigh yourself throughout the week. Your next weigh-in will be the same day the following week in the morning. Weigh yourself in the same manner as you did in the beginning. If you weighed in without wearing clothes initially, then do that again. If you weighed in wearing certain clothes, wear the same clothes for the second weigh-in. Use the same scale both times.
Don’t
use a different scale as scales can differ by several pounds.

You must eat something every 3 to 4 hours even if you’re not hungry, but
don’t
stuff yourself. Eat until you’re no longer hungry, but
don’t eat until you’re full.
If you need less than what’s recommended, then great, go ahead and eat less, which is even better. Switching meals is permitted, but try to do it as infrequently as possible. For example, if you know that what’s listed for meal 3 is easier to get than what’s listed for meal 2, then go ahead and switch. Looking at the day’s meals in advance is important as it allows you to best prepare for what’s ahead.

Five out of the seven days you must do some type of cardiovascular exercise, commonly called cardio. Pay attention to the guidelines written for that day. If you need to exercise on different days than listed, then go ahead and do that as long as you get five days of cardio-related physical activity in a seven-day period.

If you don’t eat meat, make the substitutions appropriately with fish or vegetables.

This week, all shakes and smoothies must be 250 calories or less. This is different from last week, so please pay attention to this change. Avoid added sugars in those items that you buy in the store if possible.