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

•
Optional:
1 serving

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

• Your maximum number of servings for this week if you choose all of the optional servings is 5 servings. Make your choices from the list below, mixing them up. Remember, you must have at least 4 servings. For example, you can choose to have 3 pieces of lean beef, 1 piece of chicken, and 1 piece of fish. But you can’t have 5 pieces of lean beef. You can have 3 total.

3 pieces of lean beef

3 pieces of chicken

5 pieces of fish

4 pieces of turkey

SNACKS

• Choose fourteen snacks for the entire week, such as nuts, popsicles, chocolate-covered strawberries, and other items listed in chapter 7. Remember, snacks are encouraged, but optional.

7 SHRED BARs or other snack items 150 calories or less

7 bags SHRED POP popcorn or other snack items 100 calories or less

SOUPS, SMOOTHIES, PROTEIN SHAKES

•
Must:
1 cup of soup

•
Must:
12 additional 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 accordingly.

9 cups of low-salt soup (less than 480 milligrams sodium)

9 fruit smoothies

8 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.

1 cup 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 on hand during the week, so stock up on them.

Diced vegetables

1 dessert of 100 calories or less

1 stick of butter

1 small jar of jelly

Sugar packets (helps with portion control)

Half-and-half

1½ tablespoons of syrup

1 tablespoon of grated cheese

Extra milk for cereal

Ground beef for pasta

Marinara sauce for pasta

1 slice of cheese for turkey sandwich

Mustard

Mayo

Tomato

Lettuce

SUPER SHRED Week 1 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 your initial weigh-in. 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 the second time around and as close to the same time of the day. Make sure you use the same scale both times, 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. 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 that 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. The SHRED BARs and SHRED POP popcorn are suggested for many of your snacks, as they are specifically made with all the nutritional guidelines in mind. However, you may have other snacks as long as they fall under the proper calorie count. There is plenty of diversity when it comes to snacks, so take advantage of it.

•
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.

•
You are allowed 2 cups of coffee each day, 1 cup at breakfast and the other whenever you like. 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. Keep your coffee clean.

•
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.

•
The program doesn’t spell out alcohol choices in the beverage section, but you are allowed to have a total of 3 alcoholic drinks for the week: 2 mixed drinks
or
3 light beers
or
3 glasses of wine
or
a combination of these drinks. Note serving sizes: 1 beer
=
12 fluid ounces; 1 serving of wine
=
5 fluid ounces (a little more than half a cup); a mixed drink has about 1½ fluid ounces of hard liquor. Also, you can’t have them all in one day, so there’s no saving them up for a big hit during the weekend. Liquid calories are stealthy and count just as much as food calories! And they definitely cause weight gain!

•
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, 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) with cereal, or ½ teaspoon of honey with hot cereal.

•
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.

SUPER SHRED WEEK 1, DAY 1

YOU CAN DO THIS!
YOU WILL WIN!
SUPER SHRED HARD!!

MEAL 1

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

• 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 prepared with cooking spray or a little oil or butter

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

BEVERAGES

•
Must:
1 cup of green tea or 1 cup of hibiscus tea (dash of sugar acceptable)

•
Must:
1 cup of water

•
Optional:
1 cup of fresh juice or 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
1 cup of grape tomatoes
or
1 medium sliced red bell pepper with ¼ cup guacamole
or
another item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
2 medium kiwis
or
1 cup of blueberries with 1 tablespoon of whipped cream
or
another item 100 calories or less

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 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 3

• 1 large green garden salad (4 cups of greens). You may include a few olives, shredded carrots, 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 one you chose in meal 2.

Unlimited plain water (flat or fizzy)

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

• 1 cup of water before eating

• 2 servings of vegetables

• Choose one of the following:

5-ounce piece of lean beef (grilled or broiled)

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

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

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

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 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

SUPER SHRED WEEK 1, DAY 2

YOU CAN DO THIS!
YOU WILL WIN!
SUPER SHRED HARD!!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose one of the following:

2 pancakes (diameter of a CD), preferably whole-grain, and 1 strip of bacon (turkey or pork) with 1½ tablespoons of syrup

2 egg whites scrambled with diced vegetables if desired (a little butter or cooking spray allowed)

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 green tea or 1 cup of hibiscus tea (a dash of sugar is allowed)