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It's the new year, and many people have resolved to eat better and lose weight. The Big Results Diet: Below is an excerpt from the book that gives the first full week of the diet plan plus the list of grocery items you'll need, as well as bonus recipes for blueberry swizzle and butternut squash and apple soup. This is going to be an exciting journey, but before you go any further, you must agree that during the next four weeks you will absolutely give your best effort to stick to the plan, minimize excuses, and keep pushing yourself even when you're discouraged or things seem difficult. The first week is critical, as it sets up your chances for success for the remaining three weeks.
Salt Sugar Fat. Michael Moss.
Top 50 Most Delicious Smoothie Recipes: Otherworld Publishing. Beth Kery. Better Than Before. Gretchen Rubin.
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Super Shred: The Big Results Diet
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Super Shred: The Big Results Diet by Ian K. Smith, M.D. on Apple Books
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The Silent Girls. Eric Rickstad. The Winter Witch. Paula Brackston. You should be sure to buy them so that you will have them on hand when the program calls for them. If you are a vegetarian, you don't need to eat the meat meals. Make appropriate substitutions, but be mindful of calorie counts.
This can be a combination of berries and other fruits. Choose your combination from this list. How to Jump-Start Your Workout: Jump Rope. Water is not included; you may have as much as you want. Choose your combinations from the list below. Then purchase your choices for the week. You will have other opportunities to have salads.
Those opportunities are listed below. You should choose which of these you want, then purchase accordingly. You will have other vegetable opportunities.
If you choose them, purchase accordingly.
Choose from the list below. But note the maximum number of servings you may have for each option. Make your choices from the list below, mixing them up. Remember, you must have at least 4 servings. For example, you can choose to have 3 pieces of lean beef, 1 piece of chicken, and 1 piece of fish. But you can't have 5 pieces of lean beef. You can have 3 total. Remember, snacks are encouraged, but optional.
Each item must be calories or less, with no added sugar. Choose the combination that you desire and purchase accordingly.
Choose which of them you want, then purchase accordingly. You can choose all or none of them. Diced vegetables. Sugar packets helps with portion control. Extra milk for cereal. Ground beef for pasta. Marinara sauce for pasta. Weigh yourself in the morning the day you start the program and make sure you record it.
You will weigh yourself only once a week, so even if you are tempted, stay off the scale. Your body naturally fluctuates a couple of pounds from day to day. Measuring yourself every day could give you an inaccurate weight and unnecessarily stress you and lead you to believe you're not succeeding.
Your next weigh- in will be exactly a week from your initial weigh-in. Make sure you weigh yourself in the same manner each time: Make sure you use the same scale both times, as different scales can be off by several pounds, thus destroying the accuracy of your mea sure. Even if you're not hungry, just have something during the allotted time. You can always grab a piece of fruit or something small during your mealtime.
Also, you don't have to eat all of the meal. You can eat just some of it. If you're not hungry, don't stuff yourself. Just eat a little.
The key is to eat at regularly scheduled times so that your body grows accustomed to these eating times. Each week will change, so it's important to quickly adapt to the week that you're in and its related schedule. During the course of the week you should never go more than 4 hours without eating something.
Your meals should be 3 to 4 hours apart. 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 and hit your next mark. If you follow the recipes in the back of the book, they will fi t this description. If you buy them from a store, be sure of the calorie count. Also, be mindful of the serving sizes of the drinks. 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. It is a little bit of an adjustment, especially coming off of the holidays, but nothing that's too hard to handle! My favorite part is that there is a good amount of variety. He also gives food choices that are not too taxing or out of the ordinary, all day-to-day things we enjoy.
If I can I will post my results at the end of the program This diet works on week four lost over 26 pounds the first three weeks and I substituted the shred snacks with Special K ones and did just fine. First system that worked highly recommend!
Thanks Ian. Awesome book with real food choices.. Overview Music Video Charts. Opening the iTunes Store. If iTunes doesn't open, click the iTunes application icon in your Dock or on your Windows desktop. Progress Indicator. Opening Apple Books.
If Apple Books doesn't open, click the Books app in your Dock.
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