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Meal spacing: Each week is different, so pay attention to the eating instructions for that week as well as the schedule of meals. When thawed 10-20 minutes, the bars have the texture of a snickers candy bar. Must have 4 servings, can have up to 5 servings total for the week. 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. Use this page as a cheat sheet alongside the book. I eat fresh grass-fed beef bought locally, and I see no reason to add more beef to my diet when at home. On Sundays I would prepare an excel spreadsheet for all the meals and snacks based on the choices for each day. Sometimes you will have three snacks, sometimes only two. Do not eat your last meal within 90 minutes of going to sleep. are they the same or different recipes. The GNC Lean shakes are good, I use strawberry and chocolate and like them both. Once that was done, it made following the plan very easy. I have put up Rendering Suet Step-by-Step and My Pemmican Notes. Consume 1 cup of water before every meal and every snack. Minor slips, such as having one extra small snack or eating your meal 30 minutes later than scheduled, do not necessitate your starting over. Similar to week 1, some more flexibility in number of salads. g. 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. Similar to week 1, some more flexibility in number of salads. You can buy the original Shred book on Amazon, and also the Super Shred book. Foods to avoid or limit with Super SHRED week 4. I did 2 weeks of it a few years back and easily lost 10lbs. Just now looking at the super shred diet. I only use it when eating away from home. Same as week 1, but 7 breakfast meals for this week. Every week there is a day when you are eating a reduced amount of calories compared to the other days, to achieve this. Some weeks you will have four meals, others only two. The ideal situation is to get the most nutrients for the fewest calories. Follow the meal plan in the book, which includes substitutes. 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. As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Same as week 1: 2 lemons plus 6 other servings of fruit for this week. Must have 12 servings this week, plus optional 3 further servings. US Wellness Meats (aka Grassland Beef) has grass-fed beef pemmican for sale, possibly the only source for pre-made paleo pemmican that exists in the US. 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. Salt Free: only grass-fed beef jerky, grass-fed beef tallow. I recently purchased the super shred book and plan to start soon. But skipping it altogether is not the solution. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. If you slip on any of days 5 to 7, go back one day and do it again. I am about to get started with super shred. com ). avocados, bell peppers, broccoli, cabbage, cauliflower, celery, corn, cucumber, garlic, green beans, leeks, kale, spinach, sweet potatoes, tomatoes. We each lost about 12 pounds which we were happy with. On some forums, brands that people have suggested include Atkins shakes and EAS. Follow the meal plan in the book, which includes substitutes. 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. Similar to week 1, some more flexibility in number of salads. This week is specifically designed to be challenging but not overwhelming. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. To reach the minimum, see other foods on this page highlighted with their logo. US Wellness Meats sells grass-fed and grass-finished jerky. If the recipe makes more than one serving, be sure you drink only one at that time. 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. Same as week 1, only 5 breakfast meals for this week. Foods to avoid or limit with Super SHRED week 3. All ingredients of this paleo snack are paleo: grass-fed beef, water, sea salt, black pepper, red pepper, garlic, coriander. You might not lose as much weight as you did during the first week, but you will keep losing. It would probably be safe to say that still or sparkling water with real lemon juice added to it will be okay. day weekend. You can have alcohol again this week, same guidelines as week 1. 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. Consult your doctor before starting a new diet. The sticks are pre-formed into identical size sticks. All of us get up and go to sleep at different times, so you have to set your schedule accordingly. I am wondering if there is a difference between the shred and super shred book as to recipes included in the books.
Foods to avoid or limit with Super SHRED week 1. I also have protein shake powder that I can carry with me and mix on the run when needed. They are fully cooked and ready to be enjoyed right out of the package. Same as week 1, only 19 drink options for the week in addition to water. Paleo foods include: meat, fish, eggs, fruit, vegetables, nuts, and berries. I hope you don not mind asking, I have so many questions. The way I read it, snacks are encouraged as part of the meal plan. Ingredients: beef, beef liver, beef kidneys, beef heart, water, sea salt, onion powder, white pepper, coriander, marjoram, allspice. It comes in three flavors ( plain and spicy and extra spicy ), plus an extra-dry plain one that is shelf stable. Crystal Light is the best option and almost zero calories. Do not eat your last meal within 90 minutes of going to sleep. What fruit juices besides orange juice would be best. Other snack examples include fruit, nuts, seeds, deli turkey slices, vegetables with guacamole, wasabi peas, baby carrots, roasted chickpeas, natural peanut butter, frozen grapes. Other options given include chicken fingers, shrimp, chicken or turkey sandwiches, turkey burgers, lean hamburgers, lean country ham, chicken stir fry, cooked cod. Sometimes you will have three snacks, sometimes only two. During the course of the week you should never go more than 4 hours without eating something. Must have 1 cup of soup, 12 additional servings from the list below, all 200 calories or less with no added sugar. Follow the meal plan in the book, which includes substitutes. On the web since 1997 (starting as part of PaleoDiet. It is a mixture of grass-fed beef trim (30%), liver (30%), heart (20%) and kidney (20%). 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. Week one day three meal 4 does not state choose the following. Use all that you have learned and developed in this last push toward your goal. Modifying it too much can impact your chances of succeeding. According to the book, snacks are encouraged but completely optional. If the store-bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. This is the week you will experience true calorie disruption. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred). My sincere thanks to whomever can help me. Canned and frozen fruits are allowed, either packed in water or with no sugar added. 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. 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. I cut out the shakes and now am back to normal. Since there are no preservatives or nitrates, these are not completely shelf stable and will need to be frozen or refrigerated. To help you avoid a plateau, this week is designed to help you accelerate through the natural slowdown. After 4 weeks, if you still want to lose more weight, move to the regular SHRED diet. 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. Super SHRED by Ian K Smith MD (2013): Food list. 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. Same as week 1, only 21 drink options for the week in addition to water. This is the tastiest way to incorporate healthy grass-fed beef organs into your diet. Super SHRED (2013) is a 4-week very rapid weight loss diet, written by Dr. You just need the right equipment and grass-fed beef. There are lots of smoothie recipes, but nowhere can I find info on the protein shake. Limited fat-free dressing depending on the size of the salad, no bacon bits, no croutons. E. Each week is specifically designed so that no two are alike. Below is a description of the food recommendations in the diet. Follow the meal plan in the book, which includes substitutes. Foods to avoid or limit with Super SHRED week 2. Same as week 1, only 20 drink options for the week in addition to water. Some weeks you will have four meals, others only two. Limited amounts of beets, carrots, olives, onions, tomatoes. It can be eaten at any time of the day, but it must be 100 calories or less. Note that this is only a sample and you should build a schedule that works for your sleep-wake cycle and work-activity schedule. Do not eat your last meal within 90 minutes of going to sleep. 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. 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. Smith includes some suggestions: grapefruit juice, apple juice, orange juice, tomato juice, carrot juice. Foods in larger serving sizes or more calories than listed above. The grass-fed beef jerky is nitrite free, MSG free and has no preservatives. Do not eat your last meal within 90 minutes of going to sleep. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred). Same as week 1, only 4 breakfast meals for this week. Direct from the freezer is an excellent way to consume pemmican to prevent a soft texture. 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. But skipping it altogether is not the solution. Be careful with the Atkins shakes, I was experiencing high potassium in my blood tests (drinking Adkins shakes for breakfast almost daily).
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