Free Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes by Ian K. Smith

soup. Here is the simple math.

    Remember, if you are uncertain, always err on the side of caution and consume less than the 200 calories rather than more. Success this particular week will be optimized by how closely you follow the instructions regarding quantity, timing, and food selections. Work hard this week. It will be your toughest, but very doable.
    Soups can be consumed with the 2 saltine crackers if desired.
    The liquid meals must be eaten with either 1 piece of fruit or 1 serving of vegetables.
    You must consume 1 cup of water before eating a meal; you must consume 1 cup of water during your meal. You can add lemon or lime to your water and you can drink fizzy water if you desire.
    You are allowed to drink coffee, but only 1 small cup per day. Stay away from all of those fancy coffee preparations that have a lot of calories. Your coffee should contain no more than 50 calories.
    Do not eat the last meal within 90 minutes of going to sleep.
    You can eat a 100-calorie snack before going to bed if desired.
    Be smart in your snack choices. Avoid chips and doughnuts and candy; you can have them some of the time, but don’t eat them often. If you must have something like these items, make it only one of your snacks for the day and use healthier options for the other snacks.
    You don’t have to eat all of the food on the day’s menu if you don’t want to, but no skipping meals, no doubling up on meals, and no exceeding the meal guidelines in size and volume.
    Condiments such as ketchup, mayo, and mustard are allowed, but no more than a teaspoon at each meal. The same goes for soy sauce.
    Spices are unlimited.
    While fresh fruit is always preferred, canned and frozen fruit are allowed. Just make sure they are water-based and there are no added sugars.
    Canned and frozen vegetables are allowed. Please be aware of the sodium content.
    As far as beverages are concerned, you are allowed as much water as you like per day. Here are some other beverage guidelines:
    No regular soda
    1 can of diet soda allowed each day
    Flavored waters allowed, but keep them under 60 calories
    1 bottle of sports drink allowed per day, but keep under 60 calories
    For alcohol, 1 mixed drink allowed twice a week, or 3 light beers allowed per week, or 3 regular glasses of wine (red or white) allowed per week
    Timing is critical to the success of this plan. It might be difficult at first, but plan in advance and do the best you can. Skipping meals is not advised. Even if you eat just a small portion, try to eat something on schedule. A sample day’s schedule during Transformation might look something like the grid below, but for each and every day, the order of the meals and snacks is both intended and critical. And on some days, there’s a bonus fourth snack, so follow each day’s directions carefully.

    SHRED WEEK 3, DAY 1
    NOTE
    All smoothies, shakes, and soups are 200 calories this week, not the 250 calories they were last week. If you purchase something that is 250 or more calories, don’t eat/drink all of it, but leave some behind so that you’re not consuming more than the 200 calories. This is important !
    One cup of coffee is allowed each day. Please put minimal amounts sugar and milk in the coffee. Definitely stay away from those coffee concoctions that are full of calories—caramel macchiato, cinnamon dolce latte, caffe latte, etc.
    If you choose diet soda as your beverage, you are only allowed to have one 12-ounce can per day maximum. The hope is that you will choose beverages that are more nutritious.
    MEAL 1
    • 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you like, add ½ teaspoon of sugar. Mix well and drink.
    • 1 piece of fruit. This can be 1 banana, 1 apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.
    • Choose only one of the following:

    1 small bowl of oatmeal (1½ cups cooked)

    2 egg