If you slip on any of days 5 to 7, go back one day and do it again.
If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. 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.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. Vegetables, for example, can always be substituted in the program – just be careful how they’re cooked. If you become confused or find yourself unsure, err on the side of caution. Modifying it too much can impact your chances of succeeding. Substitutions: While it’s advised to make as few changes to the plan as possible, you can make substitutions where necessary.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. Eat until you are satisfied, not stuffed. If you are not hungry enough to eat all of the meal, then don’t eat it all. Some weeks you will have four meals, others only two. Sometimes you will have three snacks, sometimes only two. Meal spacing: Each week is different, so pay attention to the eating instructions for that week as well as the schedule of meals.General guidelines | Week 1 Foundation | Week 2 Accelerate | Week 3 Shape | Week 4 tenacious | Vegetarians General guidelines Super SHRED diet plan – what to eat and foods to avoid
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. 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. The ideal situation is to get the most nutrients for the fewest calories. Every week there is a day when you are eating a reduced amount of calories compared to the other days, to achieve 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. 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. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred). 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. Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet. Use this page as a cheat sheet alongside the book. General guidelines | Week 1 Foundation | Week 2 Accelerate | Week 3 Shape | Week 4 tenacious | Vegetarians. After 4 weeks, if you still want to lose more weight, move to the regular SHRED diet.īelow is a description of the food recommendations in the diet.
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