#1 New York Times bestselling author Dr. Ian Smith's SHRED diet has taken the internet by storm, with a "Shredder Nation" following on Twitter and Facebook that continues to grow. A member of the President's Council on Fitness, Sports and Nutrition, Dr. Ian created SHRED while working with people who had success following his previous diet books but had hit stubborn plateaus.
Realizing that there were many more struggling with pockets of stubborn fat, Dr. Ian took to social media, tweeting daily diet tips from SHRED to followers, and soon thousands of enthusiastic "shredders" sprouted up across the country and as far away as the United Kingdom. The average weight loss in just 6 weeks has been 20 pounds! SHREDDERS love that the food is inexpensive, regular and tasty and can be found in any grocery store.
The Author of the Fat Smash Diet Develops a New Diet that Keeps the Weight Off for Good
The SHRED diet integrates all of Dr. Ian's strategic dieting tools into one plan - like putting all the best players on the field at once to create a can't lose combination. Combining a low glycemic index diet, meal spacing and meal replacements, SHRED will have dieters eating constantly - four meals or meal replacements and three snacks a day - over a six week program.
SHRED also introduces Dr. Ian's concept of "Diet Confusion". Like muscle confusion, diet confusion tricks the body and revs up its performance. In the same way you need to vary your workout to see results, you can switch up your food intake to boost your metabolism and increase weight loss. SHRED is a program for someone trying to lose 10 lbs. as well as someone trying to lose over 100 lbs. and everything in between.
Each week of the SHRED program stands on its own, yet builds on the preceding one:
- Prime prepares you for the rest of the plan, focusing on meal spacing, proper snacking techniques and suppressing hunger without consuming too many calories.
- Challenge is a confidence booster, showing dieters that despite past failures or plans they thought would be too difficult, they actually have what it takes to succeed.
- Transformation, the toughest week, a critical seven days where most shredders start truly noticing a difference, many dropping a clothing size.
- Ascend combines knowledge and skills of the first three weeks to keep dieters motivated and moving forward.
- Cleanse pays special attention to enhancing your liver's ability to detoxify your blood.
- Explode takes you into your new life with the knowledge and skills you've developed. The variety in the types and quantity of food and beverages keeps you moving along from one day to the next.
SHRED Week 1 Day 1
Note: 1 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, caffé latte, etc.
**If you choose the diet soda as your beverage, you are only allowed to have one 12 oz can per day maximum. The hope is that you will choose beverages that are more nutritious.
**2 slices of 100% whole grain or 100% whole wheat can be consumed at any point throughout the day at any time; however, ONLY 2 slices
Meal 1
1 piece of fruit
Choose only one of the following.
- 1 small bowl of oatmeal
- 2 egg whites
- 1 egg white omelet (made with two egg whites max. with diced veggies)
- 1 small bowl of sugar-free cereal with fat-free, skim, or 1% fat milk
- 1 container of low-fat or fat-free yogurt
- 1 cup of fresh juice not from concentrate (grapefruit, apple, orange juice, tomato, carrot)
Snack 1
100 calories or less
Meal 2
Choose one of the following. Remember, your choice must not exceed 300 calories and must not have any added sugars.
- 1 fruit smoothie
- 1 protein shake
- 1 bowl of soup (no potatoes, no cream sauces, no meat) - good examples: vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!
- 1 piece of fruit or 1 serving of veggies
Beverage Choices - Choose one of the following:
- 1 12-oz can of diet soda
- 1 cup of lemonade (freshly squeezed preferred)
- Unlimited plain water (flat or fizzy)
- 1 cup of flavored watered
- 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, fat free, unsweetened soy, or unsweetened almond milk
Snack 2
150 calories or less
Meal 3
1 small salad (no bacon, croutons); 3 tbsp fat free dressing only
Choose one of the following.
- 1 piece of chicken (4-6 oz, no skin, no frying)
- 1 piece of turkey (4-6 oz, no skin, no frying)
- 1 piece of fish (4-6 oz, no skin, no frying)
- (you can have 1 slice of cheese if desired)
- 1 serving of veggies
Beverage Choices - Choose one of the following:
(Make a choice different than the one you made in meal 2)
- 1 12-oz can of diet soda
- 1 cup of lemonade (freshly squeezed preferred)
- Unlimited plain water (flat or fizzy)
- 1 cup of flavored watered
- 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, fat free, unsweetened soy, or unsweetened almond milk
Meal 4
- 3 servings of veggies
- 1 cup of beans (no baked beans)
Beverage Choices - Choose one of the following:
(Try to choose something different from what you had in Meal 2 if you can. You don’t have to, but try)
- 1 12-oz can of diet soda
- 1 cup of lemonade (freshly squeezed preferred)
- Unlimited plain water (flat or fizzy)
- 1 cup of flavored watered
- 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, fat free, unsweetened soy, or unsweetened almond milk
Snack 3
100 calories or less
Exercise
Amount of Exercise Today: Minimum 30 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.
- jogging outside
- walking/running on treadmill
- elliptical
- stationary or mobile bicycle
- swimming laps
- stair climber
- 150 jump rope revolutions
- treadmill walk/run intervals
- Zumba or other type of aerobics
- other high intensity cardio programs
- rowing machine
Combining the detox principles from The Fat Smash Diet, the intense cleansing from Extreme Fat Smash Diet and varying food from The 4 Day Diet, SHRED is a six week plan to a new way of life.
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Disclosure: I received the book mentioned above in order to facilitate this post. No other compensation was received. |
I'm a former 7th grade Science teacher turned stay-at-home mom that lives in Houston, Texas. I am married to my college sweetheart and have a beautiful daughter named Riley, who definitely keeps me on my toes! I am also involved in starting a small business which would both manufacture and sell an invention that I've patented, called Toothpaste 2 Go. I love interacting with my readers and hope to learn as much about you as you learn about me!
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