WEEK 5: CLEANSE

Overview

This week focuses on cleansing the body by eating foods that naturally detoxify the liver. This is known as an eating detox, during which SHREDDERS feel their gastrointestinal tract working more smoothly, experience a boost in energy, and notice a healthier glow to their skin. Dr. Smith asks readers to avoid substitutions, as every meal and beverage outlined is essential to the cleanser’s success. Readers are given specific vegetable lists to choose from. Cleansers also add one cup of hibiscus tea, one glass of lemon water for breakfast, and one glass of cranberry juice each day. Additionally, alcohol is off-limits this week. The calorie guidelines for soups, shakes, and smoothies vary. Snack choices this week are also more defined than they were in previous weeks.

SHRED Week 5

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 have different calorie counts.

The calorie counts on soups also vary. They should continue to have no more than 480 grams of sodium per serving. These may be eaten with two saltines.

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.

No alcohol may be consumed this week.

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

Meals

SHREDDERS should opt for different beverages with meals throughout the day and make an effort to mix up the meals eaten during the day. To induce diet confusion, a wide variety of foods should be consumed. Below is a sample schedule for recommended meal and snack times. Note that on some days there is a bonus snack.

Meal 1:

• 1 (8-ounce) cup hot or cold lemon water with 2 tablespoons ground flaxseeds or flaxseed oil
• 1 piece of fruit or ½ cup berries
• Choose one of the following:
  • 1½ cups cooked oatmeal
  • 2 egg whites or 1 egg-white omelet with diced vegetables
  • 1 small bowl sugar-free cereal with fat-free, skim, or 1 percent milk
• ½ cup fresh juice

Snack 1:

• Choose one of the following:
  • 14 raw almonds
  • ½ cucumber with 2 tablespoons hummus
  • 8 baby carrots with 2 tablespoons hummus
  • 1 celery stalk with 2 tablespoons hummus

Meal 2:

• 1 cup 100 percent fresh cranberry juice (dilute to reduce bitterness, if desired)
• Choose one of the following:
  • 3 servings of vegetables (1 serving must be leafy greens)
  • 1 large green salad with no more than 4 tablespoons fat-free dressing (no croutons or bacon bits)
  • 1 cup brown rice or ½ cup beans with quinoa
• Choose one of the following:
  • 1 cup fresh-squeezed lemonade
  • Unlimited plain water
  • 1 cup flavored water
  • 1 cup fresh juice
  • 1 cup iced or hot tea (unsweetened)

Snack 2:

• Choose one of the following:
  • 2 dates stuffed with almonds
  • 10 cherries mixed with a handful of cashews, almonds, or walnuts
  • Small beet salad
  • ½ cup raisins mixed with raw walnuts and a pinch of sea salt
  • 1 cup unsweetened apple sauce

Meal 3:

• Choose one of the following 250-calories-or-less options:
  • 1 milk shake
  • 1 fruit smoothie
  • 1 protein shake
  • 1 vegetable shake with any vegetables
  • 1 bowl of soup (no potato or cream)
• 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)

Snack 3:

• Choose one of the following:
  • ½ cup raw nuts with sunflower or pumpkin seeds and dried fruit
  • 3 tomato slices topped with basil and olive oil sprinkle
  • 2 celery sticks with 1 tablespoon raw nut butter and 1 tablespoon organic raisins
  • 1 piece of medium-size fruit

Meal 4:

• 1 cup hibiscus tea
• Choose one of the following:
  • 5-ounce piece of lean beef (not fried)
  • 5-ounce piece of skinless chicken (not fried)
  • 5-ounce piece of fish (not fried)
  • 5-ounce piece of skinless turkey (not fried)
  • 1 cup spaghetti and meatballs
• 1 serving of vegetables
• ½ baked sweet potato (1 teaspoon butter permitted) or ½ cup rice (brown is preferable)
• Choose one of the following:
  • 1 cup fresh-squeezed lemonade
  • Unlimited plain water
  • 1 cup flavored water
  • 1 cup fresh juice
  • 1 cup unsweetened tea
  • 1 cup low-fat or fat-free milk, or soy milk or almond milk (both unsweetened)

Snack 4:

• Choose one of the following:
  • 20 almonds
  • 1 large cucumber with 2 tablespoons fat-free dressing
  • Small fruit cup
  • 8 dried apricot halves
  • Small beet salad
  • 4 whole-grain or whole-wheat melba toast slices

Exercise:

• Time counts only when people are moving. SHREDDERS should feel free to break sessions into two.
• Choose one of the following activities:
  • Jogging/walking/running outside or on treadmill
  • Elliptical machine
  • Stationary or mobile bike
  • Swimming pool laps
  • Stair climber
  • Treadmill walk/run intervals
  • Aerobics, including Zumba, spinning, or other high-intensity cardio
  • Rowing machine
• Feel free to increase your exercise time, the more the better. Choose one program for each day of the week:
  • Day 1: Minimum 30 minutes. Choose a combination of two of the exercises listed for 15 minutes each.
  • Day 2: Minimum 45 minutes. Choose a combination of three of the exercises listed for 15 minutes each.
  • Day 3: Rest day/optional extra exercise.
  • Day 4: Minimum 45 minutes. Choose a combination of three of the exercises listed for 15 minutes each.
  • Day 5: Minimum 45 minutes. Choose a combination of three of the exercises listed for 15 minutes each.
  • Day 6: Rest day/optional extra exercise.
  • Day 7: Minimum 45 minutes split into two sessions, one before 12 p.m., and the second after 2 p.m. Choose a combination of three of the exercises listed for 15 minutes each.