The ultimate Super Shred Diet guide. We tell you everything: how it works, foods included, is the diet for you, how to follow it and everything in between!. [FREE PDF] Super Shred: The Big Results Diet: 4 Weeks 20 Pounds. Visit. Super Shred Diet, 20 Pounds, Diet Tips, Diet Recipes, Diet Plans, Pdf, Free Food. Super Shred diet book by Ian K Smith MD The Shred Diet Cookbook by thanks for answering, donnot you know any link for the free pdf of.
|Language:||English, Portuguese, French|
|ePub File Size:||30.45 MB|
|PDF File Size:||19.69 MB|
|Distribution:||Free* [*Registration needed]|
Dr. Ian Smith, a diet expert, appeared on “Good Morning America” today to discuss Super Shred, the diet plan he details in his new book. targeting a super lean body or dropped below 10 percent. I'm already crafting a workout and diet plan to get shredded, and enjoying every second of it. Super Shred Diet Review | Is Super Shred Diet worth your cash? In the diet industry, don't mistake marketing for effectiveness. Dr. Ian Smith.
A tablespoon of sugar and a little half- and- half or milk won't hurt, but don't go overboard. Keep your coffee clean.
Please be aware of added ingredients. Make sure they are either packed in water or labeled "no sugar added. Make sure you check the sodium levels, as they can be quite high: try to keep the amount to milligrams of salt for any serving of food. Just make sure it says "not from concentrate" and "no sugar added. Also, you can't have them all in one day, so there's no saving them up for a big hit during the weekend.
Liquid calories are stealthy and count just as much as food calories! And they definitely cause weight gain! Regular soda is not recommended.
If because of circumstances you're eating late and know you're going right to bed, then consume half the meal. Salt is not a spice. But make smart substitutions and be mindful of the portion sizes. A serving of vegetables is typically the size of an adult's fist. A serving size of hot cereal is 1 cup of cooked cereal. Your choice must not exceed calories; no sugar added. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone.
Always be careful of sodium content! If the recipe makes more than one serving, be sure you drink only one at that time. If the store-bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. However, you may have other snacks as long as they fall under the proper calorie count.
There is plenty of diversity when it comes to snacks, so take advantage of it. But make sure you look at the sodium content: Be mindful of the serving size. For the purpose of this plan, 1 serving is equivalent to 1 cup, whether you eat store- bought soup or make it fresh. You may have 1 saltine cracker with your soup. Stay away from all those fancy coffee preparations- lattes, Frappuccinos, coffees that pile on the calories. A tablespoon of sugar and a little half- and- half or milk won't hurt, but don't go overboard.
Keep your coffee clean. Please be aware of added ingredients. Make sure they are either packed in water or labeled "no sugar added.
Make sure you check the sodium levels, as they can be quite high: Just make sure it says "not from concentrate" and "no sugar added.
Note serving sizes: Also, you can't have them all in one day, so there's no saving them up for a big hit during the weekend. Liquid calories are stealthy and count just as much as food calories!
And they definitely cause weight gain!
'Super Shred Diet': Week 1 Menu, Grocery List and Bonus Recipes
If because of circumstances you're eating late and know you're going right to bed, then consume half the meal. Salt is not a spice. But make smart substitutions and be mindful of the portion sizes. A 5- ounce serving of fish or meat, cooked, is typically the size of a deck and a half of playing cards. A serving of vegetables is typically the size of an adult's fist.
A serving size of hot cereal is 1 cup of cooked cereal. Choose from the following, though you may choose others: Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone.
Always be careful of sodium content! Only 3 tablespoons of fat- free dressing, no bacon bits, no croutons. Try to choose a different beverage from the one you chose in meal 2. Try to choose a different beverage from the ones you chose in meals 2 and 3. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady- state exercise such as walking on the treadmill at the same speed and same incline for a period of time.
Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high- intensity interval training. Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.
Smith, M. Martin's Press, LLC. In a large saucepan or pot, melt the butter over medium heat and add the onion and garlic. Sprinkle the nutmeg on the apples and add to the saucepan. Stir constantly for 2 minutes. Add the squash, stock, and cumin, and bring to a boil. Reduce heat and let simmer until the squash is tender. Return to saucepan and let simmer on very low heat for 5 minutes. If I only need to loose 10 lb, do I complete the 4 weeks, or stop sooner?
This is tough to answer as Dr. Smith is very prescriptive about what you should eat and at what time. Look at the spacing between meals — to maintain the recommended number of hours between meals for each phase, would you have to eat before or after your exercise slot?
If you only need to lose a small amount of weight, continue the diet until you have reached your goal weight. Eat them straight up oh my! Confused about that one. The lemons are to be used for that. In this diet, Dr.
See Foods to Eat in Week 1 for examples of vegetables I found in the book — avocados, bell peppers, broccoli, cabbage, cauliflower, celery, corn, cucumber, garlic, green beans, leeks, kale, spinach, sweet potatoes, tomatoes.
I tried the super shred diet lost a total of 12 pounds the first 2 weeks but nothing on week 3, what could be the problem? Love the diet its easy to follow just at times difficult to get the Snacks in during work. Kind of bummed. Anyone know how different the two plans are? Shred is a 6-week weight loss program, and Super Shred is a 4-week very rapid weight loss diet, which could be considered a kick-start.
If you have a lot of weight to lose and want to lose it quickly, you could consider starting on Super Shred and then moving on to Shred. I looked at both and they are very similar. Just saw super shred on Rachael Ray this morning have always been an exercise. Started a 9 hour — 5 day a week job. Did this for a year but am now 3 days a week. Getting back into regular exercise which I love. Super shred sounds fantastic to get my weight coming off. Called t wait to start.
Get the book Monday. Woo hoo!!! Hi, This is a 4-week very rapid weight loss program, not intended for long-term use — Dr. Smith says that the exercise requirements typically center on cardio exercises. Getting ready to start the diet and have one primary concern. Our last meal will be at 6: It seems a long stretch of time to not be able to eat or drink anything except water. Thank you! Using these guidelines, create a meal and snack schedule which works for you.
Smith says that your last meal should be at least 90 minutes before you go to bed. The Shred diet sounds fascinating. I have 10 pounds Id like to lose however, I am a bit intimidated by the eating schedule. I need a plan that is easy to follow and works. I am also curious as to what life after the Shred Diet will look like.
What Is The 30-Day Shred Diet Plan?
Does the book explain how to maintain weight loss? Smith says that after you finish the 4-week Super Shred plan, if you want to continue to lose weight you should move to the 6-week Shred plan.
In the Shred plan, you can stay on the diet for more than six weeks, but each six weeks is considered to be a cycle.
Once you have completed an initial six-week cycle, if you still have more weight to lose, the program is designed for you to cycle it again. After the first cycle, you can reorder the weeks of a new cycle in any way that works best for you.
After that, for maintenance, he says that once a month you should choose a Shred week and stick to that week vigilantly. After six months of maintaining your weight loss, you can move this to once every two months. Any suggestions??? Make appropriate substitutions, but be mindful of calorie counts. In jamaica, saw the programme on the Doctors, would love to loose the lower tummy fat, tried everything including exercise and diet, pleas e help. Is this Super Shred diet safe for a healthy, overweight 70 something year-old ——————-.
Have a look at the foods and quantities listed to see whether you feel comfortable with them. I am not a fan of salad but love cooked veggies. Can I sub veggies for some of the salads and still expect good results? There are a number of diets that suggest you eat salad or raw veggies, or a mixture of raw and cooked veggies, for faster weight loss and better health.
I love the science behind the Shred Diet book but because of severe back and leg problems I cannot exercise except for physiotherapy water gym. Will I still lose weight?
Would I need to alter my calorie intake? Sorry to hear about your back and leg problems. Hello, I am interested in the super shred diet plan as i need to lose exactly 20 pounds: Also if i need to sustain the weight, after i reached my desired number, how does it work? Thanks Angela. The book has recipes for snacks, smoothies, and soups. For the rest of the meals, it gives you guidelines on what to eat for every single meal and snack.
There are also workout plans for every day of the diet listed in the book. Smith says you should switch to the Shred diet , which is a 6-week diet cycle. After you reach your desired number, for maintenance, once a month you should choose a SHRED week and stick to that week vigilantly. I am almost done with week 4 of my super shred diet, note the following: Also in snack section sometimes same snack is repeated — for soups and smoothies: Have you put on muscle, from working out with a personal trainer?
Which ones did you have mostly? The book lists sweet potatoes and corn as okay to eat, but the calories can add up for them. For cup measurements, probably best to use a fluid cup measurement like a pyrex measuring jug for fluid measurements and a dry cup measurement like measuring cups for dry measurements.
Potato is mentioned 45 times in the book, and half of those mentions are for soup with no potato! But yes, there are a few recipes in the book that contain potatoes. I think that for the soups he just wants you to have more fiber, rather than a heavy potato-based or cream-based soup.
Probably better to leave it until later, and cut back on processed foods in the meantime. Hi, I am getting my list together for the first week of the Super Shred diet and I have one questions. When a snack refers to 8 olives, what kind of olives does it refer to? Are black olives ok??
Super SHRED by Ian K Smith MD (2013): Food list
I am a successful Shredder as well as shredder for life. If you want more information and all details always check out http: Ian himself will respond to your emails. I am only at the end of Week 1 Day 2….. I am very concerned…. I am 5 foot 3 inches tall and I need to loose exactly 20 pounds for now.
I feel full the whole day and extremely stuffed right now after Meal 4. At this rate, I will gain weight very quickly. Also, I am never hungry for the snacks so quickly after breakfast — I feel like my stomach is being stretched out a lot. I realize that next week I will be eating a lot less, but not before I gain 5 pounds this week…. Do you have any advice? Hmm… Dr. Smith talks about this being a negative energy balance diet, eating fewer calories than you burn. I am in my 3rd week of the the shred diet and I have lost 20 lbs.
Of course I worked out 3 to 4 days a week. In this final week I am pushing for 5 more pounds. I am not a big fan of fruit…the textures bother me. What can be substituted or is it okay to eat apples each time a fruit is called for?
Different fruits have different textures — you could try to experiment a little. You could have an apple every time, but it may benefit you to have some more variety. I work nights and go to work at 11pm Any suggestions on how to start this super shred? So, if you wake up at 9pm, in week 1 have your first meal at 10pm and snack 1 at Would you be able to prepare the meals for a day night in advance, to make it easier and faster to eat regularly?
Super Shred: The Big Results Diet: 4 Weeks, 20 Pounds, Lose It Faster!
Especially the blueberry or fig. Its even better with blue-cheese, but kick out the cheese for this diet. Most of the time you can choose between a a protein shake and a fruit smoothie or soup or some another alternative.
Some ideas: If you eat eggs, you could have egg whites or a mixture of whites and yolks. I have a workout question: I like to do my cardio and weight lifting in the morning btwn am, but according to the diet I am supposed to eat my first meal at 7: Eating, then doing cardio makes me feel sick.
For those of you that workout in the mornings, how do you juggle the eating? Smith asks you to eat 1 hour after waking. Can you do your workout straight after waking up and then eat? Wow, what a pain. Way to much planning, calculating and time re-arrangeing. My numbers, BP, Cholesterol, Triglycerides, etc. When I told my doctor how I did it, he adopted the diet, after considerable research , and now has reaped similar results.
On week two, i had my period and was not able to workout.
Only saw weight loss of one pound. Do you suggest i repeat this week before moving on? Yeah, that usually throws things off. However, Dr Smith says that in week 2 you might not lose as much weight as you did during the first week, but you will keep losing… and one pound is better than nothing. Im going to a hard time with this but want to give it a try, I am up between 4 and am M-F and so that means I would eat my last meal at like pm which is super early. Adjust the meal timing to match your waking time — look at the time you wake up e.
I do not eat processed foods; like pasta, bread, white flour any products , oatmeal, cereal…would I still be able to do this diet? Just started the Shred diet this week… Really like it so far. One question: Iced tea and green tea and coffee are listed, but wondered if basic black hot tea is allowed as well.
Can I switch the menu for that day with another day in the same week which offers a turkey sandwich for meal 2? I want to start this diet seems encouraging to me plz guide me how much i will lose approximately in 4 weeks i am 90 kg right now. How do you differentiate between small, medium, and large salads? There is nothing to state how much goes into each. And the timing of snack 3 seems to change from day 1 to day When should snack 3 be consumed? A small salad contains 2 cups of greens, plus whatever else you put in the salad p.
A medium salad contains 3 cups of greens p. A large salad contains 4 cups of greens p. On Feb 22, , I will begin my journey with the Shred diet. My waist line is 46 inches and my blood sugar court is way off the chart. What is a good website to capture my progress. There are lots of website and apps out there — does anyone have any favorites or suggestions?
I am starting Super Shred today but can eat meal 3 at the meal 2 time and vice versa? I work, so it would much easier for me to eat a salad currently meal 3 during my lunch hour and a cup of soup currently meal 2 around 4: Thanks, I am assuming the sequence is an important part of the program … just need some clarification. The page for the regular Shred diet is http:And they definitely cause weight gain!
Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. If you slip when you are less than halfway through the week days 1 to 3 , go back to the beginning of the week.
Kelly July 11, , Instead, try to vary your speed, your incline, the distances you cover. The stages involve a number of compound moves that benefit your body. Share your thoughts with us below. Penny Hammond April 10, , You do not really have to wake up at 7: