Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (10 page)

SUPER SHRED Week 3 Grocery List

This is a list that takes into consideration the different combinations of food and beverage items offered to you this week. Because the program has a lot of flexibility and choices, no one list can be constructed for everyone. Note that there are some items that you
must
have. Be sure to buy them to have on hand when the program calls for them. If you are a vegetarian, you don’t need to eat the meat meals. Make appropriate substitutions, but be mindful of calorie counts.

FRUIT

•
Must:
6 servings of fruit. This can be a combination of fruits such as berries, apples, bananas, pineapple, etc.

•
Optional:
2 servings of fresh fruit for low-fat yogurt

•
Serving size:
1 piece of fruit
=
1 serving; ½ cup of berries
=
1 serving

BREAKFAST OPTIONS

• 5 breakfast meals: Choose your combination from this list.

4 cups oatmeal (1 cup cooked
=
1 meal)

3 cups of Cream of Wheat or farina (1 cup cooked
=
1 meal)

5 cups sugar-free or low-sugar (under 5 grams) dry cereal (1 cup
=
1 meal)

9 eggs

1 cup Egg Beaters

1 loaf of bread

2 pancakes the size of a CD

2 strips of bacon (turkey or bacon)

3 six-ounce containers of low-fat plain yogurt

1 grilled cheese sandwich made with 2 slices of regular cheese on 2 pieces of 100 percent whole-grain or whole-wheat bread

1 cup of grits (1 cup cooked = 1 meal; instant is allowed)

BEVERAGES

•
Must:
19 drink options for the week. Water is not included; you may have as much as you want. Choose your combinations from the list below. Then purchase your choices for the week.

11 cups of fresh juice

14 cups of coffee

7 twelve-ounce cans of diet soda

12 cups of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

7 cups of unsweetened iced tea

6 cups of lemonade

7 cups of flavored water

SALADS

•
Must:
1 large green garden salad

•
Optional:
You will have other opportunities to have salads. Those opportunities are listed below. You should choose which of these you want, then purchase accordingly.

3 large green garden salads

VEGETABLES

•
Must:
10 servings

•
Optional:
2 servings. You will have other vegetable opportunities. If you choose them, purchase accordingly.

•
Serving size:
1 serving is approximately the size of your fist

MEAT AND FISH

•
Must:
6 servings. Choose from the list below. But note the maximum number of servings you may have for each option.

•
Optional:
4 servings

•
Serving size:
1 serving
=
5 ounces, approximately the size of a deck and a half of playing cards, once cooked.

• Your maximum number of servings for the week will be 6 if you choose all of the optional servings. Make your choices from the list below, mixing them up. Remember, you must have at least 2 servings.

6 six-ounce pieces of chicken (skinless)

5 five-ounce pieces of turkey

5 five-ounce pieces of fish

3 two-and-a-half-ounce slices of roasted chicken

SNACKS

• Choose 28 snacks for the entire week, such as nuts, Popsicles, chocolate-covered strawberries, and other items listed in chapter 7.

14 SHRED BARs or other snack items 150 calories or less

14 Bags SHRED POP popcorn or other snack items 100 calories or less

SMOOTHIES, PROTEIN SHAKES

•
Must:
2 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.

2 fruit smoothies

2 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 cups of pasta

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)

1 veggie burger (3 inches in diameter, ½ inch thick)

EXTRAS

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

Low-fat grated cheese for omelets

Diced vegetables for omelets

Half-and-half

Extra milk for cereal and coffee

Salad toppings

Fat-free dressing for salad

SUPER SHRED Week 3 Guidelines

•
Weigh yourself in the morning the day you start the program 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. Your next weigh-in will be exactly a week from now. 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 a 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, especially for this week. 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 and
every
snack. This is critical this week.

•
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.

•
No alcohol this week. This is a clean week. Save your calories for something with important nutrients that makes you feel full.

•
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.

•
Floating Bonus Snack.
This week you are allowed 1 extra snack of 100 calories or less any time throughout the day when you feel like you absolutely need it. Be strategic about this snack. If you really don’t need it, don’t use it. But if you are feeling like your body is simply shutting down or the hunger pangs are too intense, then by all means treat yourself to this snack.

SUPER SHRED WEEK 3, DAY 1

FEAR NOTHING! APPRECIATE
EVERYTHING! SUPER SHRED
ENTHUSIASTICALLY!!

Note:
Don’t forget that you’re allowed a Floating Bonus Snack today!

MEAL 1

• 1 piece of fruit. Choose from the following, though you can choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, ½ grapefruit, ½ cup of cherries.

• Choose one of the following:

2 pancakes the size of a CD with 2 strips of bacon (pork or turkey)

2 scrambled eggs (diced veggie and 1 tablespoon shredded cheese optional; little butter or cooking spray allowed)

1 egg-white omelet (2 egg whites or ½ cup Egg Beaters; diced veggies optional)

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

BEVERAGES

•
Must:
1 cup of fresh juice (not from concentrate)
or
1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
½ cup roasted pumpkin seeds
or
10 baked whole-wheat pita chips
or
any other item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
1½ cups of puffed rice
or
1 cup of broccoli florets with 2 tablespoons of dip
or
any other item 100 calories or less

SNACK 3

• Any item 150 calories or less

MEAL 2

• 2 servings of vegetables

• Choose one of the following:

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

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

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

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 4

• 1 SHRED POP popcorn
or
any other item 100 calories or less

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. Add 15 minutes of resistance training on this day. You can do free weights or bands. Do this in addition to the cardio.