Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! by Ian K. Smith M.D. Page A
Authors: Ian K. Smith M.D.
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you’re not too hungry, simply leave something on your plate. Eat until you’re satisfied, not stuffed. Last week should have taught you that you can make it with fewer calories. Below is a sample of what an eating schedule for this week might look like.
SUPER SHRED Week 4 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. In the list below you will find food and beverage opportunities. You can make the choices that fit your preferences and purchase accordingly. Note that there are some items that you must have. You should be sure to buy them so that you will have them 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: 7 servings of fruit. This can be a combination of fruits such as berries, apples, bananas, pineapple, etc.
• Optional: 5 more servings of fresh fruit for low-fat yogurt and/or sides for sandwiches
• Serving size: 1 piece of fruit = 1 serving; ½ cup of berries = 1 serving
BREAKFAST OPTIONS
• 7 breakfast meals. Choose your combination from this list.
3 cups of oatmeal (1 cup cooked = 1 meal)
1 cup of Cream of Wheat or farina (1 cup cooked = 1 meal)
5 cups of sugar-free or low-sugar (under 5 grams) dry cereal (1 cup = 1 meal)
3 eggs
1 loaf of bread
1 pancake the size of a CD
1 strip of bacon (turkey or pork)
3 six-ounce containers of low-fat plain yogurt
2 grilled cheese sandwiches made with 2 slices of regular cheese on 2 pieces of 100 percent whole-grain or whole-wheat bread
BEVERAGES
• Must: 20 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.
18 cups of fresh juice
14 cups of coffee
7 twelve-ounce cans of diet soda
20 cups of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk
15 cups of unsweetened iced tea
12 cups of lemonade
15 cups of flavored water
SALADS
• Must: 3 large green garden salads, 1 medium green garden salad, 1 small 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 medium green garden salads
4 small green garden salads
VEGETABLES
• Must: 13 servings
• Optional: 4 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: 3 servings. Choose from the list below. But note the maximum number of servings you may have for each option.
• Optional: 2 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 5 if you choose all of the optional servings. Make your choices from the list below, mixing them up. Remember, you must have at least 3 servings.
4 five-ounce pieces of chicken (skinless)
4 five-ounce pieces of turkey
5 five-ounce pieces of fish
SNACKS
• Choose 7 snacks for the entire week, such as nuts, Popsicles, chocolate-covered strawberries, and other items listed in chapter 7.
2 SHRED BARs or other snack items 150 calories or less
5 bags SHRED POP popcorn or other snack items 100 calories or less
SOUPS, SMOOTHIES, PROTEIN SHAKES
• Must: 9 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.
6 cups of low-salt soup (less than 480 milligrams sodium)
5 fruit smoothies
5 protein shakes
OPTIONAL MEAL CHOICES
• Throughout the week you will have
SUPER SHRED Week 4 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. In the list below you will find food and beverage opportunities. You can make the choices that fit your preferences and purchase accordingly. Note that there are some items that you must have. You should be sure to buy them so that you will have them 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: 7 servings of fruit. This can be a combination of fruits such as berries, apples, bananas, pineapple, etc.
• Optional: 5 more servings of fresh fruit for low-fat yogurt and/or sides for sandwiches
• Serving size: 1 piece of fruit = 1 serving; ½ cup of berries = 1 serving
BREAKFAST OPTIONS
• 7 breakfast meals. Choose your combination from this list.
3 cups of oatmeal (1 cup cooked = 1 meal)
1 cup of Cream of Wheat or farina (1 cup cooked = 1 meal)
5 cups of sugar-free or low-sugar (under 5 grams) dry cereal (1 cup = 1 meal)
3 eggs
1 loaf of bread
1 pancake the size of a CD
1 strip of bacon (turkey or pork)
3 six-ounce containers of low-fat plain yogurt
2 grilled cheese sandwiches made with 2 slices of regular cheese on 2 pieces of 100 percent whole-grain or whole-wheat bread
BEVERAGES
• Must: 20 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.
18 cups of fresh juice
14 cups of coffee
7 twelve-ounce cans of diet soda
20 cups of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk
15 cups of unsweetened iced tea
12 cups of lemonade
15 cups of flavored water
SALADS
• Must: 3 large green garden salads, 1 medium green garden salad, 1 small 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 medium green garden salads
4 small green garden salads
VEGETABLES
• Must: 13 servings
• Optional: 4 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: 3 servings. Choose from the list below. But note the maximum number of servings you may have for each option.
• Optional: 2 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 5 if you choose all of the optional servings. Make your choices from the list below, mixing them up. Remember, you must have at least 3 servings.
4 five-ounce pieces of chicken (skinless)
4 five-ounce pieces of turkey
5 five-ounce pieces of fish
SNACKS
• Choose 7 snacks for the entire week, such as nuts, Popsicles, chocolate-covered strawberries, and other items listed in chapter 7.
2 SHRED BARs or other snack items 150 calories or less
5 bags SHRED POP popcorn or other snack items 100 calories or less
SOUPS, SMOOTHIES, PROTEIN SHAKES
• Must: 9 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.
6 cups of low-salt soup (less than 480 milligrams sodium)
5 fruit smoothies
5 protein shakes
OPTIONAL MEAL CHOICES
• Throughout the week you will have
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