Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (24 page)

MEAL 3

• 1 cup of hibiscus tea (can be consumed either cold or hot)

• Choose from Group A
or
Group B.
Do not
choose from both.

Group A
—choose one from 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)

All of the above come with ½ cup of brown rice and 1 serving of veggies.

Group B
—you can have both items below:

1 serving of lasagna (with or without meat), 4 inches
×
2 inches
×
1 inch

1 serving of veggies

• You can choose one of the following beverages in addition to the tea:

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

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

20 almonds

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

4 slices of Melba whole-wheat or whole-grain toast

MEAL 4

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

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

• ½ cup of brown rice (white rice allowed also)

• You can choose one of the following beverages:

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 2 cups of any other kind 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. Break this up into two workouts. The first workout must happen before 12:00
P.M.
The second workout must happen after 2:00
P.M.

• Choose a combination of the items below to fulfill your exercise requirement:

15 minutes jogging outside

15 minutes walking/running on treadmill

15 minutes on elliptical machine

15 minutes on stationary or mobile bicycle

15 minutes swimming laps

15 minutes on stair climber

225 jump rope revolutions

20 minutes treadmill intervals

15 minutes of Zumba

15 minutes of spinning

15 minutes of any other high-intensity cardio

15 minutes of rowing machine

CHAPTER 8

Week 6: Explode

Quietly stand in front of the mirror, and look deeply into your eyes as if you’re trying to see all the way into the depths of your soul. You have done it! Starting from that moment when you looked at the first pages of Prime, doubting whether you could really do the program and speculating if the plan would really help you lose weight, and now here you stand, preparing to embark on the final leg of your six-week journey. You have lost weight, your energy levels are at a peak, and you’ve gained a confidence in yourself and in your abilities to stay focused and determined. Now you are ready to Explode and reach even greater heights of success.

Regardless of how much weight you have lost so far, the fact that you’ve made it to this week means that you have succeeded. SHRED is designed for you to lose weight in a consistent manner, not all at once. Your body and mind are much different from what they were just five weeks ago. You need to acknowledge your growth and embrace the new you. SHREDDING is not just about taking off the excess weight, but also about SHREDDING some of the mental stumbling blocks and obstacles that impeded your progress in the past. Your body has shed fat as well as increased your muscle tone, something critical to increasing your metabolism. Now it’s time to put it all together and continue to make progress.

As with the other weeks, you need to continue to burn more calories. Don’t take your foot off the gas pedal because you perceive yourself as coasting downhill. The harder you work, the better the results, the closer you will be to your goal. Before you start this week, take a few minutes to reflect on the past five weeks. There were plenty of times you didn’t think you’d make it, or you were frustrated that you couldn’t have your favorite food. You’ve been through all types of emotions and here you are standing all the better for it, lighter and more energetic. It’s normal to have thoughts or urges to return to bad habits or make poor choices. No one is perfect, and I never expect or ask for perfection. But when you feel tired or vulnerable, close your eyes and softly repeat this mantra: “I will not give back all that I have worked so hard to earn. I can and must do this. It’s in my control!”

This may be the last “official” week you SHRED if you have reached your goal. Or this may mean the end of just the first cycle as there are other cycles you will complete to reach your goal. Remember that the best weight loss is a gradual process. You didn’t put on all of this extra weight in six weeks—or even six months—so it’s unrealistic and unfair to ask yourself to try to lose it all in such a short period of time. You must not forget that it’s much easier to gain weight than it is to lose it, so cut yourself some slack. This week you will have fun—each day is designed to be different from the next. The variety in the types and quantity of food and beverages keeps you moving along from one day to the next. Use all of the knowledge you’ve acquired and all of the skills you’ve developed these last five weeks and
Explode
into the rest of your new life. Believe! Work hard! Have fun!

SHRED WEEK 6 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 have different calorie guidelines, so pay attention. Avoid added sugars if possible in those items that you buy in the store.

When cooking or buying your soups, still make sure you’re following the guidelines as written for that meal. Because the days are different, you need to keep checking the calories as they will vary from one day to the next. Make sure the soup is 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.