Dr. ian fat smash diet
Ian Smith, a nationally syndicated daily news feature heard on American Urban Radio Networks. This 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. Meal spacing: Each week is different, so pay attention to the eating instructions for that week as well as the schedule of meals. Limited fat-free dressing depending on the size of the salad, no bacon bits, no croutons. Your body must grow accustomed to a regular eating schedule, as it is counting on those energy calories to nourish and fuel it so it can carry out the basic functions of life. Foods to avoid or limit with Super SHRED week 2. Foods to avoid or limit with Super SHRED week 3. Your body must grow accustomed to a regular eating schedule, as it is counting on those energy calories to nourish and fuel it so it can carry out the basic functions of life. Other snack examples include fruit, nuts, seeds, deli turkey slices, vegetables with guacamole, wasabi peas, baby carrots, roasted chickpeas, natural peanut butter, frozen grapes. If the recipe makes more than one serving, be sure you drink only one at that time. If you slip on any of days 5 to 7, go back one day and do it again. I recently purchased the super shred book and plan to start soon. Contentious material about living persons that is unsourced or poorly sourced must be removed immediately, especially if potentially libelous or harmful. 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 100-calorie and 150-calorie snacks, smoothie recipes, soup recipes, and more. This biography of a living person needs additional citations for verification. avocados, bell peppers, broccoli, cabbage, cauliflower, celery, corn, cucumber, garlic, green beans, leeks, kale, spinach, sweet potatoes, tomatoes. To help you avoid a plateau, this week is designed to help you accelerate through the natural slowdown. It can be eaten at any time of the day, but it must be 100 calories or less. Similar to week 1, some more flexibility in number of salads. This week is specifically designed to be challenging but not overwhelming. Do not eat your last meal within 90 minutes of going to sleep. Follow the meal plan in the book, which includes substitutes. Each week is specifically designed so that no two are alike. Similar to week 1, some more flexibility in number of salads. If the store-bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. So I try to keep the meals at 300 or less, and the snacks at 100-150. Be mindful of calorie counts and portion sizes. You can have alcohol again this week, same guidelines as week 1. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred). On some forums, brands that people have suggested include Atkins shakes and EAS. g. 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. Follow the meal plan in the book, which includes substitutes. This is the week you will experience true calorie disruption. On Sundays I would prepare an excel spreadsheet for all the meals and snacks based on the choices for each day. Just now looking at the super shred diet. Same as week 1, only 19 drink options for the week in addition to water. Must have 12 servings this week, plus optional 3 further servings. Odwalla brand makes good fruit smoothies and protein shakes in addition to GNC LEAN drinks, but Dr Ian does give recipes, I saw this one online. Consult your doctor before starting a new diet. Super SHRED by Ian K Smith MD (2013): Food list. Canned and frozen fruits are allowed, either packed in water or with no sugar added. Same as week 1, but 7 breakfast meals for this week. But skipping it altogether is not the solution. I have lost 7 pounds the first week but believe it would have been better but I did mess up once off schedule for my b. You might not lose as much weight as you did during the first week, but you will keep losing. I hope you don not mind asking, I have so many questions. 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. If you become confused or find yourself unsure, err on the side of caution. It looks like you can use store-bought protein shakes as long as they meet these guidelines: they should be 200 calories or less and not contain any added sugar. The website developed a partnership with CVS Pharmacy, among other companies. are they the same or different recipes. Can I adjust the times slightly to line up with my work lunch time or maybe have a snack first and my meal later at my scheduled work lunch time as long as I have the amount required that day. It would probably be safe to say that still or sparkling water with real lemon juice added to it will be okay. E. Consume 1 cup of water before every meal and every snack. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred). Foods to avoid or limit with Super SHRED week 4. I am about to get started with super shred. Some weeks you will have four meals, others only two. Similar to week 1, some more flexibility in number of salads. Crystal Light is the best option and almost zero calories.
Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Must have 4 servings, can have up to 5 servings total for the week. Below is a description of the food recommendations in the diet. During the course of the week you should never go more than 4 hours without eating something. In week 2, the book tells you to buy 4 breakfasts because the other 3 breakfast meals are either a fruit smoothie or a protein shake. Week one day three meal 4 does not state choose the following. Foods to avoid or limit with Super SHRED week 1. Do not eat your last meal within 90 minutes of going to sleep. In 2015, Smith published The Shred Diet Cookbook and The Shred Power Cleanse. There are lots of smoothie recipes, but nowhere can I find info on the protein shake. I cut out the shakes and now am back to normal. Use this page as a cheat sheet alongside the book. Follow the meal plan in the book, which includes substitutes. (January 2010) ( Learn how and when to remove this template message ). All of us get up and go to sleep at different times, so you have to set your schedule accordingly. Do not eat your last meal within 90 minutes of going to sleep. Follow the meal plan in the book, which includes substitutes. Sometimes you will have three snacks, sometimes only two. My sincere thanks to whomever can help me. I did 2 weeks of it a few years back and easily lost 10lbs. You can buy the original Shred book on Amazon, and also the Super Shred book. We each lost about 12 pounds which we were happy with. Same as week 1: 2 lemons plus 6 other servings of fruit for this week. He is also the host of HealthWatch with Dr. Ian Smith launched the 50 Million Pound Challenge. Same as week 1, only 5 breakfast meals for this week. Some weeks you will have four meals, others only two. The Challenge is a free campaign supported by national civic and health organizations. Same as week 1, only 4 breakfast meals for this week. I am wondering if there is a difference between the shred and super shred book as to recipes included in the books. Limited amounts of beets, carrots, olives, onions, tomatoes. Must have 1 cup of soup, 12 additional servings from the list below, all 200 calories or less with no added sugar. Modifying it too much can impact your chances of succeeding. Note that this is only a sample and you should build a schedule that works for your sleep-wake cycle and work-activity schedule. Every week there is a day when you are eating a reduced amount of calories compared to the other days, to achieve this. 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. What fruit juices besides orange juice would be best. The GNC Lean shakes are good, I use strawberry and chocolate and like them both. As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. I also have protein shake powder that I can carry with me and mix on the run when needed. Smith includes some suggestions: grapefruit juice, apple juice, orange juice, tomato juice, carrot juice. Same as week 1, only 20 drink options for the week in addition to water. Super SHRED (2013) is a 4-week very rapid weight loss diet, written by Dr. The way I read it, snacks are encouraged as part of the meal plan. The challenge is a national health initiative encouraging people to come together and take control of their health by getting fit, losing excess weight and turning back the deadly toll of weight-related diseases that threaten nearly half of Americans. He attended Dartmouth Medical School, then completed the last two years of his medical education and graduated from the University of Chicago Pritzker School of Medicine. Sometimes you will have three snacks, sometimes only two. Minor slips, such as having one extra small snack or eating your meal 30 minutes later than scheduled, do not necessitate your starting over. Foods in larger serving sizes or more calories than listed above. Once that was done, it made following the plan very easy. Be careful with the Atkins shakes, I was experiencing high potassium in my blood tests (drinking Adkins shakes for breakfast almost daily). According to the book, snacks are encouraged but completely optional. Get a copy of SUPER SHRED for shopping lists, detailed meal plans for each day of the 4-week diet, exercise guidelines, snack ideas for 100-calorie and 150-calorie snacks, smoothie recipes, and soup recipes. 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. Do not eat your last meal within 90 minutes of going to sleep. The ideal situation is to get the most nutrients for the fewest calories. Use all that you have learned and developed in this last push toward your goal. After 4 weeks, if you still want to lose more weight, move to the regular SHRED diet. 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. Same as week 1, only 21 drink options for the week in addition to water. But skipping it altogether is not the solution. day weekend. Other options given include chicken fingers, shrimp, chicken or turkey sandwiches, turkey burgers, lean hamburgers, lean country ham, chicken stir fry, cooked cod.
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