Monday, February 18, 2013

Dr. Ian's SHRED Diet, Cycle 2!

If you follow along with us at all, you will know that my husband and I just successfully finished our first 6 week cycle on Dr. Ian's SHRED diet. In case you are new around here, SHRED is a new, revolutionary way to look at food. It truly is way more than a diet--it's a lifestyle change that will leave you looking and feeling so much better. I have always struggled to stick to diet plans and what I learned by completing the 6 week SHRED cycle are lessons that I will keep with me for the rest of my life. The plan combines strategies like meal spacing and eating the RIGHT foods to help you lose weight and feel great. Of course it has other benefits too like reducing high blood pressure, decreasing your risk for diabetes and improving your energy levels.  The biggest perk that I can think of is that it is not expensive to follow SHRED. You eat foods that you can get at your regular grocery and I have found that I am spending even less money than before because I am not wasting it on things like soda and junk food and we are eating out considerably less. I lost 22 pounds in the first 6 weeks of SHRED but I am far from my goal. Ultimately I want to lose 35 more pounds by the end of the year so I decided that giving SHRED another go round was the perfect choice. I would love to lose 10-15 pounds by Summer so I am hoping this is the way to do it. I know I won't lose as much as I did in the first cycle but I am going to give it my all and work hard to achieve maximum results and see if I can't hit that 15 pound mark anyway! 

So here we are at Week 1 again. The schedule is as follows for this week:

8:30 a.m. Meal 1

10:00 a.m. Snack 1

11:30 a.m. Meal 2

1:00 p.m. Snack 2

3:30 p.m. Meal 3

7:00 p.m. Meal 4

8:30 p.m. Snack 3

Guidelines to watch this week:

* Weigh yourself on the morning of Day 1 and not again until day 1 of the next week

*Eat something every 3-4 hours, even if you don't feel hungry

*Do cardio exercise 5 out of 7 days this week

*All soups, shakes and smoothies this week must be under 300 calories

* Eat 1 serving of fruit or veggies with liquid meals

* Consume 1 cup of water before eating a meal and another cup with your meal-you may add lemon to your water which I suggest you make a habit of because it will be introduced in Week 3

* Only 1 cup of coffee per day and avoid all of the added stuff. Aim for 50 calories or less

*Don't eat your last meal within 90 minutes of going to sleep

*Be smart with your snack choices-avoid junk! 

*No skipping meals or doubling up meals

*Spices are unlimited but have no more than 1 teaspoon of condiments at each meal (Mayo, ketchup, etc)

*Canned and frozen fruits and veggies are ok but fresh are preferred

*Plain water is unlimited and encouraged, however you can also have 1 can of diet soda per day, flavored waters under 60 calories (We love Crystal Light!) and 1 bottle of sports drink per day (under 60 calories)

*Limit alcohol to 1 mixed drink twice a week or 3 light beers or 3 glasses of wine per week

*You may have 2 slices of 100 % whole-grain or whole-wheat bread at any point throughout the day at your  discretion 

So I am ready to get started, are you?!?!?!  Come back and visit this week and let me know how you are doing and I will do the same!!!! I plan to share some of our favorite smoothie recipes later on in the week along with a quick and easy soup recipe as well!

Good luck! 


  1. I'm preparing for Week 3 now. I know you said to make your snacks count during this though week. Have some suggestions for filling snacks?

    Also, looking for advice. I have work lunches periodically that don't fit we'll in my typical meal schedule. How would you adjust your day when you have commitments like this?

  2. Sarah-
    Am encouraged by Shred details. Am getting ready to start. I see time frame for meals and that it is important but nothing in book about how soon after waking you should eat. Do you know if it matters?

  3. I eat within an hour of getting up and then space my meals and snacks appropriately!

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  5. Hi Sarah,
    I was reading your Feb. 18th post where you were starting your second cycle of the Shred diet, and I was wondering where on your blog I can find all the other posts about how it went on your second cycle?
    Thanks if you can point me in the right direction, I'd love to read your experience with your second go round.

  6. Could you post a sample menu plan for a week along with a grocery list. I am trying to figure out how to organize my week on the diet. My husband and I both work weird hours and have to be able to eat meals on the go. He is a police officer and I am a paramedic so its essential to have easy access to meals on the go.

  7. Just curious if you finished your second cycle of Shred and if so, did you lose your 15 pounds???? I am thinking of starting this plan and am curious if it is sustainable in the long run. Thanks so much!


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