Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (13 page)

Canned and frozen vegetables are allowed. Please be aware of the sodium content.

As far as beverages are concerned, you are allowed as much water as you like per day. Here are some other beverage guidelines:

No regular soda

1 can of diet soda allowed each day

Flavored waters allowed, but keep them under 60 calories

1 bottle of sports drink allowed per day, but keep under 60 calories

For alcohol, 1 mixed drink allowed twice a week,
or
3 light beers allowed per week,
or
3 regular glasses of wine (red or white) allowed per week

Timing is critical to the success of this plan. It might be difficult at first, but plan in advance and do the best you can. Skipping meals is not advised. Even if you eat just a small portion, try to eat something on schedule. A sample day’s schedule during Transformation might look something like the grid below, but for each and every day, the order of the meals and snacks is both intended and critical. And on some days, there’s a bonus fourth snack, so follow each day’s directions carefully.

SHRED WEEK 3, DAY 1

NOTE

All smoothies, shakes, and soups are 200 calories this week, not the 250 calories they were last week. If you purchase something that is 250 or more calories, don’t eat/drink all of it, but leave some behind so that you’re not consuming more than the 200 calories. This is
important
!

One cup of coffee is allowed each day. Please put minimal amounts sugar and milk in the coffee. Definitely stay away from those coffee concoctions that are full of calories—caramel macchiato, cinnamon dolce latte, caffe latte, etc.

If you choose diet soda as your beverage, you are only allowed to have one 12-ounce can per day maximum. The hope is that you will choose beverages that are more nutritious.

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you like, add ½ teaspoon of sugar. Mix well and drink.

• 1 piece of fruit. This can be 1 banana, 1 apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.

• Choose only one of the following:

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

• ½ cup of fresh grapefruit, apple, or orange juice

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories.

1 milk shake (must be made with low-fat or skim milk)

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

• 1 piece of fruit
or
1 serving of veggies. Make sure the fruit chosen is different from what you ate for the first meal.

• 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 not exceed 200 calories. Try to choose something different from what you had in meal 2 if you can. You don’t have to, but try.

1 milk shake

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

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!

• Choose one of the following beverages. Choose a different beverage from what you chose for 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

MEAL 4

• Choose one of the following. Your choice must not exceed 200 calories. Try to choose something different from what you chose in meals 2 and 3 if you can. You don’t have to, but try.

1 milk shake

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

• 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 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

SNACK 3

• 100 calories or less

EXERCISE

• Amount of exercise today: Minimum 40 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 3, DAY 2

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you prefer, add ½ teaspoon of sugar. Mix well and drink.

• Choose one of the following. Your choice must be 200 calories or less.

1 fruit smoothie

1 protein shake

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must be 200 calories or less. Choose something different from what you chose for meal 1.

1 fruit smoothie

1 protein shake

• 1 piece of fruit
or
1 serving of green leafy veggies

• 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 200 calories or less. Make your selection different from what you did for meal 2.

1 fruit smoothie

1 protein 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 leafy green veggies

• Choose one of the following beverages. Choose a different beverage from what 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. Your choice must be 200 calories or less. Choose something different from what you did for meal 3.

1 fruit smoothie

1 protein 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 serving of veggies

• Choose one of the following beverages. Choose a beverage different from what you chose for 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

• Amount of exercise today: Minimum 45 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 3, DAY 3

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice of half a lemon directly into the water. If you prefer, add ½ teaspoon of sugar. Mix well and drink.

• 1 piece of fruit. This can be 1 banana, 1 apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.

• Choose one of the following. Your portion should be about 1 cup cooked.

1 small bowl of oatmeal

1 small bowl of Cream of Wheat

1 small bowl of grits

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories.