Super SHRED (2013) is a 4-week very rapid weight loss diet, written by Dr. Ian Smith of The Doctors. It’s a follow-up to the SHRED diet. Negative energy balance. Welcome to The Shred Authority. S ecure document and data destruction are the primary services of The Shred Authority. In addition to secure paper shredding services. Food list, what to eat, avoid. Super SHRED (2. 01. Dr. Ian Smith of The Doctors. It’s a follow- up to the SHRED diet. Negative energy balance – eat fewer calories than you burn. Calorie disruption – intermittent fasting, with dramatically varying calorie consumption. Sliding nutrient density – load up on healthy nutrients while minimizing calorie consumption. Every meal and snack is listed, with some flexibility in the meal plan so that you can have some choice in what you eat and drink. Some liquid meals. After 4 weeks, if you still want to lose more weight, move to the regular SHRED diet. Below is a description of the food recommendations in the diet. Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet. Get a copy of SUPER SHRED for shopping lists, detailed meal plans for each day of the 4- week diet, exercise guidelines for each day, snack ideas for 1. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred).
The reasoning behind Super SHREDThis book argues that SUPER SHRED puts your body in a state of negative energy balance so that you will go into your fat stores for the energy, thus reducing the amount of fat while at the same time losing pounds. Exercise is critical for this. Research has shown that with intermittent fasting, blood pressure is reduced, levels of sugars and fats in circulation are improved, and inflammation— an indicator of heart disease risk— can be limited. The daily menus are constructed so that the majority of your choices in the later part of each day will be plant- based instead of meat- based. There's certainly no shortage of blogs on the Internet. Here, you'll find Body Science experts fitness blogs that won't disappoint. Follow our expert blogs for body.In other words, this is an omnivore’s diet with a lot of nutrient density, but it tilts toward the plant aspect, thus loading you up on all kinds of disease fighters such as antioxidants and fiber. General guidelines . Sometimes you will have three snacks, sometimes only two. Some weeks you will have four meals, others only two. If you are not hungry enough to eat all of the meal, then don’t eat it all. Eat until you are satisfied, not stuffed. 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 to your next meal at the designated time. Substitutions: While it’s advised to make as few changes to the plan as possible, you can make substitutions where necessary. Modifying it too much can impact your chances of succeeding. If you become confused or find yourself unsure, err on the side of caution. Vegetables, for example, can always be substituted in the program – just be careful how they’re cooked. The goal is to eat as cleanly as possible, so when you are faced with a choice, choose the item that’s lower in calories, closer to how it exists in nature (less processed), and most abundant in nutrients such as vitamins, minerals, fiber, and protein. Slips: Each day you overeat, skip more than one meal, or eat food that’s not on the daily menu is considered a slip, and it takes you backward, away from your goal. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. If you slip on any of days 5 to 7, go back one day and do it again. If you slip on day 4, do day 4 again. Minor slips, such as having one extra small snack or eating your meal 3. Foundation – first week 1. Understand the importance of meal timing and preparation and how to pace yourself so that your exercise and eating are synchronized to give you the results you desire. Foods to eat in Super SHRED week 1. Meal timing. 4 meals a day, 3- 4 hours apart; 2 snacks between meals 1 and 2. Consume 1 cup of water before every meal. Meal 1 – 1 hour after waking, e. Snack 1 – 1 . 1. 1. Meal 2 – 1 hour after snack 2, e. Meal 3 – 3 hours after meal 2, e. Meal 4 – 3 hours after meal 3, e. Note that this is only a sample. All of us get up and go to sleep at different times, so you have to set your schedule accordingly. Keep in mind that the meals should be 3- 4 hours apart and the snacks are 1 . If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Serving size – 1 piece of fruit or . Kashi 7 Whole Grain Puffs, Cheerios, Fiber One)Eggs (2 eggs = 1 meal) or egg whites, bacon (turkey or pork – 1 strip per meal)Bread, whole- wheat or whole- grain; can use for grilled cheese sandwich made with 2 slices of regular cheese on 2 pieces of bread. Pancakes, preferably whole- grain (1 pancakes the size of a CD= 1 meal)Yogurt, low- fat or fat- free (6- ounce serving size)Beverages. Water (as much as you want) – plain/fizzy. Mix up your drinks; don’t have the same all the time. Juice – fresh juice is preferred; if you drink store- bought juice, make sure it says “not from concentrate” and “no sugar added”. If you’re diabetic or have blood sugar regulation difficulties, try another beverage such as water, milk, or tea. Coffee – plain/nothing fancy, with up to 1 packet of sugar (about . Serving sizes: 1 beer = 1. Also, you can’t have them all in one day, so you can’t save them up for the weekend. Salads. 4 large and 1 small green garden salads. Lots of lettuce. Limited amounts of beets, carrots, olives, onions, tomatoes. Limited fat- free dressing depending on the size of the salad, no bacon bits, no croutons. Vegetables. Serving size about the size of your fist; for a tomato, serving size = 1 tomato. Must have 1. 2 servings this week, plus optional 3 further servings. Canned and frozen vegetables are allowed; check that they aren’t high- sodium; they should have about 4. E. g. If the store- bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. Low- salt soup (1 cup serving with less than 4. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Fruit smoothies, protein shakes. Optional meal choices. Can choose all or none of these. You are allowed to add no more than . You might not lose as much weight as you did during the first week, but you will keep losing. Foods to eat in Super SHRED week 2. Meal timing. 3 meals and 2 snacks. Consume 1 cup of water before every meal. Meal 1 – 1 hour after waking, e. Snack 1 – 1 . 5pm. Snack 2 – 3 hours after meal 3, e. Note that this is only a sample and you should build a schedule that works for your sleep- wake cycle and work- activity schedule. But be mindful of the basic guidelines. Waiting time between meal and snack should be 1 . The waiting time between meals this week is 3 to 4 . If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Same as week 1: 2 lemons plus 6 other servings of fruit for this week. Breakfast options. Same as week 1, only 4 breakfast meals for this week. Another option is given: grits. Beverages. Same as week 1, only 2. Salads. Similar to week 1, some more flexibility in number of salads. Vegetables. Similar to week 1; must have 6 servings this week, plus optional 4 further servings. Meat and fish. Similar to week 1; must have 2 servings, plus an additional 3 optional servings for the week. Other options given include chicken fingers, shrimp, chicken or turkey sandwiches, turkey burgers, lean hamburgers, lean country ham, chicken stir fry, cooked cod. Snacks. Same as week 1. Other snack examples – Fudgsicles, small baked potato topped with salsa, low- fat frozen yogurt, all- natural granola, olives, hummus, hard- boiled egg, peanuts, tuna. Soups, smoothies, protein shakes. Similar to week 1 – must have 4 cups of soup, plus 1. Optional meal choices. Can choose all or none of these. This week is specifically designed to be challenging but not overwhelming. Foods to eat in Super SHRED week 3. Meal timing. 2 meals and 4 snacks. Consume 1 cup of water before every meal and every snack. Meal 1 – 1 hour after waking, e. Snack 1 – 2 hours after meal 1, e. Snack 2 – 2 hours after snack 1, e. Snack 3 – 2 hours after snack 2, e. Meal 2 – 3 hours after snack 3, e. Snacks remain optional but are strongly recommended. You are allowed to have a “floating bonus snack.” This is an extra snack in addition to what is written in the daily menu. It can be eaten at any time of the day, but it must be 1. Use this snack only if you need it. It’s meant to be an emergency relief if your body really needs it. Do not eat your last meal within 9. If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Similar options to week 1; 6 servings minimum, plus optional 2 servings. Breakfast options. Same as week 1, only 5 breakfast meals for this week. Beverages. Same as week 1, only 1. No alcohol this week. Salads. Similar to week 1, some more flexibility in number of salads. Vegetables. Similar to week 1; must have 1. Meat and fish. Similar to week 1; must have 6 servings, plus an additional 4 optional servings for the week. Snacks. Double the amounts in week 1: 1. SHRED BARs or other snack items 1. SHRED POP popcorn or other snack items 1. Floating bonus snack – this week you are allowed 1 extra snack of 1. If you really don’t need this snack, don’t use it. But if you are feeling like your body is simply shutting down or the hunger pangs are too intense, then go ahead and treat yourself to this snack. Other snack examples – Ritz crackers, smoked salmon, oysters, shrimp with cocktail sauce, low- fat salsa with tortilla chips, tiny chocolate chip cookies, dried apricots. Smoothies, protein shakes. Only 2 servings this week; options same as week 1, smoothies and protein shakes only, no soup. Optional meal choices. Can choose all or none of these. Meal 2 – 3 . 7. 3. 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 1 .
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2017
Categories |