Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! by Ian K. Smith M.D. Page B
Authors: Ian K. Smith M.D.
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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 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
2 veggie burgers (3 inches in diameter, ½ inch thick)
EXTRAS
• These are things you might want to have during the week, so stock up on them.
Salad toppings
Fat-free dressing for salad
Extra milk for cereal and coffee
Tomatoes
Lettuce
Cheese for sandwiches
Half-and-half
Buns for veggie burgers
Diced vegetables for omelet
SUPER SHRED Week 4 Guidelines
• Weigh yourself in the morning the day you start week 4 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. 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 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 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.
• 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
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
2 veggie burgers (3 inches in diameter, ½ inch thick)
EXTRAS
• These are things you might want to have during the week, so stock up on them.
Salad toppings
Fat-free dressing for salad
Extra milk for cereal and coffee
Tomatoes
Lettuce
Cheese for sandwiches
Half-and-half
Buns for veggie burgers
Diced vegetables for omelet
SUPER SHRED Week 4 Guidelines
• Weigh yourself in the morning the day you start week 4 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. 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 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 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.
• 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
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