WEEK 1: PRIME

Overview

This week lays the groundwork for the rest of the SHRED program. Readers learn to eat meals every three to four hours, inserting snacks between meals to avoid becoming overly hungry. Dr. Smith warns against skipping meals, suggesting that if less hungry, a smaller portion is eaten at the scheduled time. Dr. Smith predicts an average weight loss of 3.5 pounds during the Prime week, but disclaims that this could be less if dieters are within twenty pounds of their target weight.

SHRED Week 1

Below is a sample schedule for recommended meal and snack times. Note that on some days there is a bonus snack.

Guidelines:

Record beginning weight in the morning on Day 1. This is the only weigh-in for the week.

Eat meals every three to four hours until satiated but not until full. Do not skip meals.

The last meal should be eaten at least 90 minutes before bedtime.

Snacks come in between meals, and a 100-calorie snack is permitted before bedtime.

Complete cardio exercises five of the seven days.

This week, all shakes and smoothies shall not exceed 300 calories apiece.

All store-bought or homemade soups are 300 calories or less this week and have no more than 480 grams of sodium per serving. Two saltines may be eaten with soup.

One piece of fruit or one serving of vegetables must accompany all liquid meals.

Drink a glass of water before each meal and a glass during each meal.

One small cup of coffee per day is permitted. It should be 50 calories or less.

A teaspoonful of ketchup, mustard, mayonnaise, or similar condiment is permitted at each meal. Spices are unlimited.

Fresh fruit is optimal, but canned (water-based, not syrup) and frozen fruit is permitted. Canned and frozen vegetables are also acceptable.

In addition to drinking as much water as possible, the following beverages are also permitted:

• 1 (12-ounce) diet soda
• Flavored waters under 60 calories
• 1 sports drink under 60 calories
• 1 mixed drink twice a week, or 3 light beers per week, or 3 glasses of wine per week

Meals

Dr. Smith allows two slices of 100-calorie, 100 percent whole-grain or 100 percent whole-wheat bread anytime during the day. When determining which beverages to choose, readers should opt for a different drink at each meal and mix up meals eaten during the day, keeping in mind that inducing diet confusion requires eating a wide variety of foods.

Meal 1:

• 1 piece of fruit
• Choose one of the following:
  • 1½ cups cooked oatmeal
  • 2 egg whites or 1 egg-white omelet with diced vegetables
  • 1 small bowl of sugar-free cereal with fat-free, skim, or 1 percent milk
  • 1 serving of fat-free or low-fat yogurt
  • 2 pancakes no larger than a DVD and 2 strips of bacon, 1½ tablespoons syrup and 1 teaspoon of butter
  • 1 cup cooked Cream of Wheat
  • 1 small bowl of oatmeal
  • 1 grilled cheese sandwich (use 100-calorie, 100-percent whole-grain or 100 percent whole-wheat bread)
• 1 cup of fresh juice

Snack 1:

• 100 calories or less

Meal 2:

• Choose one of the following 300-calories-or-less options:
  • 1 fruit smoothie
  • 1 protein shake
  • 1 bowl of soup (no potato or cream)
• 1 piece of fruit or serving of vegetables
• Choose one of the following:
  • 1 (12-ounce) diet soda
  • 1 cup fresh-squeezed lemonade
  • Unlimited plain water
  • 1 cup flavored water
  • 1 cup fresh juice
  • 1 cup iced or hot tea (unsweetened)
  • 1 cup low-fat or fat-free milk, or unsweetened soy milk or almond milk

Snack 2:

• 150 calories or less

Meal 3:

• 1 chicken or turkey sandwich on 100-calorie, 100 percent whole-grain or 100 percent whole-wheat bread with lettuce, tomato, 1 slice of cheese, and up to 1 teaspoon of condiments
• 1 small green salad with up to 3 tablespoons fat-free dressing and no croutons or bacon bits
• Choose one of the following:
  • 1 (12-ounce) diet soda
  • 1 cup of fresh-squeezed lemonade
  • Unlimited plain water
  • 1 cup of flavored water
  • 1 cup fresh juice
  • 1 cup iced or hot tea (unsweetened)
  • 1 cup low-fat or fat-free milk, soy milk, or almond milk (both unsweetened)

Snack 3:

• 100 calories or less

Meal 4:

• Choose one of the following:
  • 5-ounce piece of skinless chicken (not fried)
  • 5-ounce piece of fish (not fried)
  • 5-ounce piece of skinless turkey (not fried)
• ½ cup cooked brown rice or half a baked sweet potato (1 teaspoon butter permitted)
• 1 serving of vegetables
• Choose one of the following:
  • 1 (12-ounce) diet soda
  • 1 cup fresh-squeezed lemonade
  • Unlimited plain water
  • 1 cup flavored water
  • 1 cup fresh juice
  • 1 cup iced or hot tea (unsweetened)
  • 1 cup low-fat or fat-free milk, or soy milk or almond milk (both unsweetened)

Snack 4:

• Choose one of the following:
  • 2 dates stuffed with almonds
  • 3 tomato slices topped with basil and a sprinkle of olive oil
  • 1 cup beet juice
  • 8 baby carrots with 2 tablespoons hummus
  • 1 cup unsweetened apple sauce
  • 8 dried apricot halves

Exercise:

• Time counts only when a person is moving. SHREDDERS are permitted to break sessions into two.
• Choose from the following activities:
  • Elliptical machine
  • Stationary or mobile bike
  • Swimming pool laps
  • Stair climber
  • Jogging/walking/running outside or on treadmill
  • Aerobics, including Zumba, spinning, or other high-intensity cardio
  • Rowing machine
• Feel free to increase exercise time, the more the better. Choose one program for each day of the week:
  • Day 1: Minimum 30 minutes.
  • Day 2: Minimum 45 minutes.
  • Day 3: Rest day/optional extra exercise.
  • Day 4: Minimum 40 minutes.
  • Day 5: Minimum 40 minutes.
  • Day 6: Rest day/optional extra exercise.
  • Day 7: Minimum 40 minutes split into two sessions, one before 12 p.m., and the second after 2 p.m.