Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (36 page)

nutmeg, in soup

nutrient density

oat cereal, in snacks

oatmeal

in smoothies

in snacks

olive oil

in snacks

in soup

olives, in snacks

omnivorous diet

onions

in snacks

in soup

Orange Banana Smoothie

orange juice

in smoothies

in snacks

orange peel, in soup

oranges

in smoothies

in snacks

oregano, in soup

oysters, in snacks

papayas, in snacks

parfait, in snacks

parmesan cheese, in snacks

parsley, in soup

peaches

in smoothies

in snacks

peanut butter

in smoothies

in snacks

peanuts, in snacks

pears

in smoothies

in snacks

peas, in soup

pecans, in snacks

pepper

in snacks

in soup

Pepperidge Farm Goldfish

pickles, in snacks

pineapple juice, in smoothies

pineapples

in smoothies

in snacks

pistachios, in snacks

pita chips, in snacks

plant-based diet

Plum Delight Smoothie

plums, in smoothies

pomegranate juice, in smoothies

pomegranates, in snacks

popcorn, in snacks

poppy seeds, in snacks

Popsicles, in snacks

Portobello mushroom, in snacks

potatoes

in snacks

in soup

pot stickers, in snacks

poultry seasoning, in soup

pretzels, in snacks

prosciutto, in soup

protein, energy from

protein shakes

calorie limits of

grocery list for

pudding, in snacks

puffed rice, in snacks

pumpkin seeds, in snacks

Purple Mash Smoothie

quinoa, in snacks

radishes, in snacks

raisin bran, in snacks

raisins, in snacks

raspberries

in smoothies

in snacks

recipes of the plan, modifying

red peppers, in snacks

resistance training

rice, in soup

rice cakes, in snacks

ricotta cheese, in snacks

Ritz crackers, in snacks

sage, in soup

salads, grocery list for

salmon, in snacks

salsa, in snacks

salt

in snacks

in soup

scallions

in snacks

in soup

scallops, in snacks

sea salt, in snacks

seasoning, in soup

shakes.
See
protein shakes

shallots, in soup

shaping the body

sherbet, in smoothies

SHRED 27 Burn
DVD

SHRED BARs

ShredderNation

Facebook page

Web site of

SHREDDER support groups

SHRED diet plan (the original)

6-4-2 claim (six weeks, four inches, two sizes)

as a way of life

when to return to

See also
SUPER SHRED diet plan

SHRED POP popcorn

SHRED: The Revolutionary Diet
(book)

shrimps, in snacks

Skinny Cow ice cream, in snacks

Slimming Asparagus Soup

Smith, Ian, Web site of

smoothies

calorie limits

grocery list for

serving sizes

Smooth Tropical Breeze Smoothie

snacks

100-calorie, list of

150-calorie, list of

diversity of

grocery list for

optional but highly recommended

spacing and timing of

soda, diet

sodium content

sorbet, in snacks

soups

grocery list for

recipes

serving sizes

sour cream, in soup

soy milk, in smoothies

soy nuts, in snacks

soy sauce, in snacks

sparkling water, in smoothies

spices

spinach

in smoothies

in snacks

in soup

stair climber

stationary bicycle

strawberries

in smoothies

in snacks

Strawberry Simpleton Smoothie

string cheese, in snacks

Stupendous Sweet Potato Soup

Sturdy Spinach Soup

substitutions

sugar

in smoothies

in snacks

sugar snap peas, in snacks

summer squash, in soup

sunflower seeds, in snacks

Sunset Smoothie

SUPER SHREDDER days

SUPER SHRED diet plan

average weight loss results

don’t get discouraged

exercise during.
See
exercise

following it, in difficult food environments

guidelines for, be sure you understand

how it works, and how to follow it

motivation for following

relationship to original SHRED diet plan

repeating it, when to do

requires total dedication to get results

slipping from, how to make up for it

support system for following

three strategies of the plan

toughness of the program

weeks of.
See
weeks of the SUPER SHRED cycle

when to use, as a quick fix

sushi rolls, in snacks

Sweet Antioxidant Delight

Sweet Beet Detox Smoothie

Sweet Georgia Peach Smoothie

Sweet Kalicious Detox Smoothie

sweet potatoes, in soup

sweets, little nutrition from

swimming laps

Swiss cheese, in snacks

target weight

thyme, in soup

time of day, and meal size

toast, in snacks

tomatoes

in snacks

in soup

tomato paste, in soup

tomato sauce, in snacks

tortilla chips, in snacks

tortillas, in snacks

trainer, for exercising

treadmill

Tristé’s New Chicken Noodle Soup

tuna, in snacks

turkey, in snacks

vanilla extract, in smoothies

vegetable broth, in soup

vegetables

canned and frozen

cooking them properly

grocery list for

serving sizes

in snacks

substituting one type for another, allowed

vegetarianism, and the SUPER SHRED diet plan

V8 juice, in snacks

walking on a treadmill

walking/running outside

walnuts, in snacks

wasabi peas, in snacks

water, drinking before meals

watermelon

in smoothies

in snacks

Watermelon Spritz Smoothie

Week 1 (Foundation)

day 1

day 2

day 3

day 4

day 5

day 6

day 7

grocery list for

guidelines for

Week 2 (Accelerate)

day 1

day 2

day 3

day 4

day 5

day 6

day 7

grocery list for

guidelines for

Week 3 (Shape)

day 1

day 2

day 3

day 4

day 5

day 6

day 7

grocery list for

guidelines for

Week 4 (Tenacious)

day 1

day 2

day 3

day 4

day 5

day 6

day 7

grocery list for

guidelines for

weeks of the SUPER SHRED cycle

each one is different

F-A-S-T mnemonic

weighing yourself, once a week, in the same manner each time

weight loss

average amount, on the SHRED diet plan

average amount, on the SUPER SHRED diet plan

fast and healthy

maintenance of, after finishing the SUPER SHRED diet plan

quick, danger of

slowing down of, during the plan

wheat crackers, in snacks

Wheat Thins, in snacks

whipped cream, in snacks

White Bean and Carrot Soup

white beans, in snacks

workouts, high-intensity

yogurt

in smoothies

in snacks

Yummy Cabbage Soup

zucchini, in snacks

Zumba

ALSO BY IAN K. SMITH, M.D.

SHRED

The Truth About Men

Eat

Happy

The 4 Day Diet

Extreme Fat Smash Diet

The Fat Smash Diet

The Take-Control Diet

Dr. Ian Smith’s Guide to Medical Websites

The Blackbird Papers: A Novel

About the Author

IAN K. SMITH, M.D.,
is the
New York Times
#1 bestselling author of
SHRED, The 4 Day Diet, The Fat Smash Diet,
and
Extreme Fat Smash Diet
. He is a co-host of the television show
The Doctors,
a medical contributor to
The Rachael Ray Show,
and host of the nationally syndicated radio show
HealthWatch
. Dr. Smith is the founder of two major national health initiatives—the 50 Million Pound Challenge and the Makeover Mile—that have helped millions of people lose weight and improve their health. A graduate of Harvard, Columbia, and the University of Chicago Pritzker School of Medicine, Dr. Smith was appointed to the President’s Council on Fitness, Sports, and Nutrition in 2010.

SUPER SHRED: THE BIG RESULTS DIET.
Copyright © 2013 by by Ian K. Smith, M.D. All rights reserved. For information, address St. Martin’s Press, 175 Fifth Avenue, New York, N.Y. 10010.

www.stmartins.com

Cover design by Michael Storrings

Photo credit by Tristé Smith

The Library of Congress has cataloged the print edition as follows:

Smith, Ian, 1969-

    Super shred: the big results diet: 4 weeks 20 pounds lose it faster! / Ian K. Smith.

            pages cm

    ISBN 978-1-250-04453-2 (hardcover)

    ISBN 978-1-4668-4291-5 (e-book)

  1.  Reducing diets.   2.  Weight loss.   I.  Title.

     RM222.2.S62228 2013

     613.2'5—dc23

2013031020

e-ISBN 9781466842915

First Edition: January 2014