![]() ![]() How to Follow Dr. Ian's Phase 1 of the Fat Smash Diet. Dr. Ian Smith's Fat Smash diet leads followers through a four- phase weight- loss program. According to Smith, the plan helps dieters develop habits that contribute to a healthy, sustainable lifestyle. The first phase - - called the . American Dietetic Association spokeswoman Tara Gidus told . Avoid alcohol, regular soda and caffeine, including coffee and black tea. Arrange your schedule so that you eat a meal every three to four hours. Photo Credit Fuse/Fuse/Getty Images. Plan on having four to five meals each day. Arrange your schedule so that you eat a meal every three to four hours. Avoid avocados and red or white potatoes. Photo Credit Jupiterimages/Photos. Getty Images. Eat any amount and any type of fruits or vegetables at your meals as you want, with the exception of avocados and red or white potatoes. Consume the produce raw, lightly steamed or lightly grilled with up to 2 teaspoons of extra virgin olive oil per day. Add cooked beans and legumes for protein. Photo Credit Cat. Combine high- protein foods with 2 cups of cooked brown rice and 1 cup of cooked grits, farina, cream of wheat or oatmeal on each day of the detox phase. Drink water and 2 cups of herbal or green tea every day. Photo Credit Jupiterimages/Pixland/Getty Images. ![]() Drink water and 2 cups of herbal or green tea every day. Have 1 cup of freshly prepared vegetable or fruit juice daily. Limit your condiments to herbs and spices. Photo Credit Jupiterimages/liquidlibrary/Getty Images. Limit your condiments to herbs and spices, no more than two pickles a day and up to 3 tablespoons of low- fat dressing daily. Use 2 tablespoons a day of artificial sweetener, if desired. Snack on air- popped popcorn. ![]() Photo Credit Flying Colours Ltd/Digital Vision/Getty Images. Snack on air- popped popcorn, if you wish. Avoid using margarine or butter on the popcorn. Engage in 3. 0 minutes of aerobic exercise for at least five of the nine detox phase days. Photo Credit Stockbyte/Stockbyte/Getty Images. Engage in 3. 0 minutes of aerobic exercise for at least five of the nine detox phase days. Take a 2. 0- to 2. Food list, what to eat, avoid. Super SHRED (2. 01. Dr. Ian Smith of The Doctors. It’s a follow- up to the SHRED diet. Weight Loss & Nutrition Secrets. You have decided to go camping this year, but you want to avoid the restaurants.Negative energy balance – eat fewer calories than you burn. Calorie disruption – intermittent fasting, with dramatically varying calorie consumption. Sliding nutrient density – load up on healthy nutrients while minimizing calorie consumption. 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. Some liquid meals. After 4 weeks, if you still want to lose more weight, move to the regular SHRED diet. Below is a description of the food recommendations in the diet. ![]() ![]() Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet. 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 1. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred). The reasoning behind Super SHREDThis 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. Exercise is critical for this. Ian Smith reveals three simple recipes to rev your metabolism. Get his favorite fat-shredding smoothies, snacks and soups. Ian Smith explain his. Exercise made easy - and pain free, delicious dishes the whole family will love and how you can still enjoy curry and kebabs: Dr Xand van Tulleken's Definitive Diet. If you're frustrated by the body shape life handed you and think there's nothing you can do about it, you're wrong. Breakthrough science based on targeting specific. 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. 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. 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. General guidelines . Sometimes you will have three snacks, sometimes only two. As seen on TV. Sunny Anderson uses Dr. Ian Smith’s “Shred” Diet on The Rachael Ray Show! Smith on WGN MIDDAY NEWS Watch Dr. Smith on Anderson Cooper 360°. Ian Smith the Best Selling Author, TV Personality and Physician. Some weeks you will have four meals, others only two. Don’t skip meals. If you are not hungry enough to eat all of the meal, then don’t eat it all. Just eat some of it. Eat until you are satisfied, not stuffed. The Healthy Gut Diet: DR MICHAEL MOSLEY revolutionised weight loss with his 5:2 diet and is now unveiling his life-changing new plan that’ll make you healthier. According to Smith, the average weight loss is 10 to 12 lbs per month. To the solutions! Crybully Californians issue death threats to lawmakers after they shelve “universal health care” plan that would have bankrupted. Subscribe to Dr Sircus newletter and receive for free an ebook and introductory articles that will guide you through his protocol and the medicinals that compose it. 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. Substitutions: While it’s advised to make as few changes to the plan as possible, you can make substitutions where necessary. Modifying it too much can impact your chances of succeeding. If you become confused or find yourself unsure, err on the side of caution. Vegetables, for example, can always be substituted in the program – just be careful how they’re cooked. 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. 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. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. If you slip on any of days 5 to 7, go back one day and do it again. If you slip on day 4, do day 4 again. Minor slips, such as having one extra small snack or eating your meal 3. Foundation – first week 1. 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. Foods to eat in Super SHRED week 1. Meal timing. 4 meals a day, 3- 4 hours apart; 2 snacks between meals 1 and 2. Consume 1 cup of water before every meal. Meal 1 – 1 hour after waking, e. Snack 1 – 1 . 1. 0am. Snack 2 – 1 . 1. 1. Meal 2 – 1 hour after snack 2, e. Meal 3 – 3 hours after meal 2, e. Meal 4 – 3 hours after meal 3, e. Note that this is only a sample. All of us get up and go to sleep at different times, so you have to set your schedule accordingly. Keep in mind that the meals should be 3- 4 hours apart and the snacks are 1 . If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Serving size – 1 piece of fruit or . Kashi 7 Whole Grain Puffs, Cheerios, Fiber One)Eggs (2 eggs = 1 meal) or egg whites, bacon (turkey or pork – 1 strip per meal)Bread, whole- wheat or whole- grain; can use for grilled cheese sandwich made with 2 slices of regular cheese on 2 pieces of bread. Pancakes, preferably whole- grain (1 pancakes the size of a CD= 1 meal)Yogurt, low- fat or fat- free (6- ounce serving size)Beverages. Water (as much as you want) – plain/fizzy. Mix up your drinks; don’t have the same all the time. Juice – fresh juice is preferred; if you drink store- bought juice, make sure it says “not from concentrate” and “no sugar added”. If you’re diabetic or have blood sugar regulation difficulties, try another beverage such as water, milk, or tea. Coffee – plain/nothing fancy, with up to 1 packet of sugar (about . Serving sizes: 1 beer = 1. Also, you can’t have them all in one day, so you can’t save them up for the weekend. Salads. 4 large and 1 small green garden salads. Lots of lettuce. Limited amounts of beets, carrots, olives, onions, tomatoes. Limited fat- free dressing depending on the size of the salad, no bacon bits, no croutons. Vegetables. Serving size about the size of your fist; for a tomato, serving size = 1 tomato. Must have 1. 2 servings this week, plus optional 3 further servings. Canned and frozen vegetables are allowed; check that they aren’t high- sodium; they should have about 4. E. g. If the store- bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. Low- salt soup (1 cup serving with less than 4. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Fruit smoothies, protein shakes. Optional meal choices. Can choose all or none of these. You are allowed to add no more than . You might not lose as much weight as you did during the first week, but you will keep losing. Foods to eat in Super SHRED week 2. Meal timing. 3 meals and 2 snacks. Consume 1 cup of water before every meal. Meal 1 – 1 hour after waking, e. Snack 1 – 1 . 1. 0am. Meal 2 – 2 . 1. 2. Meal 3 – 3 . 5pm. Snack 2 – 3 hours after meal 3, e. Note that this is only a sample and you should build a schedule that works for your sleep- wake cycle and work- activity schedule. But be mindful of the basic guidelines. Waiting time between meal and snack should be 1 . The waiting time between meals this week is 3 to 4 . If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Same as week 1: 2 lemons plus 6 other servings of fruit for this week. Breakfast options. Same as week 1, only 4 breakfast meals for this week. Another option is given: grits. Beverages. Same as week 1, only 2. Salads. Similar to week 1, some more flexibility in number of salads. Vegetables. Similar to week 1; must have 6 servings this week, plus optional 4 further servings. Meat and fish. Similar to week 1; must have 2 servings, plus an additional 3 optional servings for the week. Other options given include chicken fingers, shrimp, chicken or turkey sandwiches, turkey burgers, lean hamburgers, lean country ham, chicken stir fry, cooked cod. Snacks. Same as week 1. Other snack examples – Fudgsicles, small baked potato topped with salsa, low- fat frozen yogurt, all- natural granola, olives, hummus, hard- boiled egg, peanuts, tuna. Soups, smoothies, protein shakes. Similar to week 1 – must have 4 cups of soup, plus 1. Optional meal choices. Can choose all or none of these. This week is specifically designed to be challenging but not overwhelming. Foods to eat in Super SHRED week 3. Meal timing. 2 meals and 4 snacks. Consume 1 cup of water before every meal and every snack. Meal 1 – 1 hour after waking, e. Snack 1 – 2 hours after meal 1, e. Snack 2 – 2 hours after snack 1, e. Snack 3 – 2 hours after snack 2, e. Meal 2 – 3 hours after snack 3, e. Snack 4 – 1 . 7pm. Snacks remain optional but are strongly recommended. You are allowed to have a “floating bonus snack.” This is an extra snack in addition to what is written in the daily menu. It can be eaten at any time of the day, but it must be 1. Use this snack only if you need it. It’s meant to be an emergency relief if your body really needs it. Do not eat your last meal within 9. If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Similar options to week 1; 6 servings minimum, plus optional 2 servings. Breakfast options. Same as week 1, only 5 breakfast meals for this week. Beverages. Same as week 1, only 1. No alcohol this week. Salads. Similar to week 1, some more flexibility in number of salads. Vegetables. Similar to week 1; must have 1. Meat and fish. Similar to week 1; must have 6 servings, plus an additional 4 optional servings for the week. Snacks. Double the amounts in week 1: 1. SHRED BARs or other snack items 1. SHRED POP popcorn or other snack items 1. Floating bonus snack – this week you are allowed 1 extra snack of 1. If you really don’t need this snack, don’t use it. 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. Other snack examples – Ritz crackers, smoked salmon, oysters, shrimp with cocktail sauce, low- fat salsa with tortilla chips, tiny chocolate chip cookies, dried apricots. Smoothies, protein shakes. Only 2 servings this week; options same as week 1, smoothies and protein shakes only, no soup. Optional meal choices. Can choose all or none of these. Meal 2 – 3 . 1. 2pm. Snack – 1 . 1. 3. Meal 3 – 2 . 4pm. Meal 4 – 3 . 7. 3.
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