Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (11 page)

1 fruit smoothie

1 protein shake

1 veggie shake

• 1 piece of fruit

SNACK 1

• 100 calories or less

MEAL 2

• 1 chicken or turkey sandwich on 100-percent whole-wheat or 100-percent whole-grain bread; lettuce, tomato, 1 slice of cheese, and 1 teaspoon of mustard or mayo if desired

• 1 small green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• 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

• Choose one of the following. Your choice must be 250 calories or less.

1 fruit smoothie

1 protein shake

1 veggie 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. Choose a beverage different from the one 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.)

• 1 serving of veggies

• ½ cup of cooked brown
or
white rice

• 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

• 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.

CHAPTER 5

Week 3: Transformation

Awesome! You have reached the third week as a SHREDDER. You have now demonstrated two things: First, you’ve shown that you have the tenacity to keep going and make it to this point; second, you’ve shown that you are taking this plan and reaching your goals seriously. This is the point where many start having doubts and are vulnerable to the temptation to quit. This week requires your mental fortitude more than any other week of the program. You are now going to truly undergo a Transformation.

Week 3 is designed to be the toughest week of the program. This is important, because your body has lost some weight and is starting to adapt to the eating and exercise changes, but what you don’t know is that it’s fighting with all its might to hold on to the fat and prevent you from losing more weight. This is otherwise known as a plateau. It’s important to understand that plateaus are a good and bad thing. They are good because they are your body’s confirmation that you are winning the battle and SHREDDING fat. The body’s natural desire is not to shed fat, rather to hold on to it and conserve energy. The bad news is that a plateau means your weight loss has stopped or slowed and now you need to find a way to get rolling again. This is what Transformation is all about. This week is designed for you to keep winning the battle.

The stakes are extremely high now, which means total commitment is needed to succeed. There is a new calorie guideline. Last week you could have 250 calories in your shakes, smoothies, and soups. This week that number drops to 200. This is a strategic decision, so pay close attention to this new number. Your exercise is more critical than ever as your body is trying to conserve energy and hold on to that fat. Get all of your exercise in and push yourself during some workouts for a little bonus. You have already demonstrated your ability to work hard and get the job done—so don’t stop now. This is your week to
Transform
! Believe! Work hard! Have fun!

SHRED WEEK 3 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 switch 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 them. Looking at the day’s meals in advance is important as it allows you to best prepare for what’s ahead.

Five 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 200 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.

When cooking or buying your soups, make sure they are 200 calories or less and low in sodium (salt); this means the sodium or Na
+
line on the label should say no more than 480 milligrams per serving. Try eating things made with sea salt as it still gives you the flavor but has less sodium content.

Read the label of the products carefully to make sure you’re only consuming the amount that corresponds to the calorie limit. Here is an example of a scenario you might find. Let’s take a large can of soup whose nutritional label might say something like this: