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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 download 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: no more than milligrams per serving.
Be mindful of the serving size. For the purpose of this plan, 1 serving is equivalent to 1 cup, whether you eat store- bought soup or make it fresh.
You may have 1 saltine cracker with your soup. Stay away from all those fancy coffee preparations- lattes, Frappuccinos, coffees that pile on the calories.
A tablespoon of sugar and a little half- and- half or milk won't hurt, but don't go overboard. Keep your coffee clean. Please be aware of added ingredients. Make sure they are either packed in water or labeled "no sugar added. Make sure you check the sodium levels, as they can be quite high: try to keep the amount to milligrams of salt for any serving of food. Just make sure it says "not from concentrate" and "no sugar added.
Also, you can't have them all in one day, so there's no saving them up for a big hit during the weekend. Liquid calories are stealthy and count just as much as food calories! And they definitely cause weight gain! Regular soda is not recommended. If because of circumstances you're eating late and know you're going right to bed, then consume half the meal.
Salt is not a spice. But make smart substitutions and be mindful of the portion sizes.
A serving of vegetables is typically the size of an adult's fist. Ian Smith of The Doctors. Negative energy balance — eat fewer calories than you burn.
Calorie disruption — intermittent fasting, with dramatically varying calorie consumption. Sliding nutrient density — load up on healthy nutrients while minimizing calorie consumption. Every meal and snack is listed, with some flexibility in the meal plan so that you can have some choice in what you eat and drink.
Some liquid meals. Below is a description of the food recommendations in the diet. Use this page as a cheat sheet alongside the book. Get a copy of SUPER SHRED for shopping lists, detailed meal plans for each day of the 4-week diet, exercise guidelines for each day, snack ideas for calorie and calorie snacks, smoothie recipes, soup recipes, and more.
Exercise is critical for this. Research has shown that with intermittent fasting, blood pressure is reduced, levels of sugars and fats in circulation are improved, and inflammation— an indicator of heart disease risk— can be limited.
Every week there is a day when you are eating a reduced amount of calories compared to the other days, to achieve this. The ideal situation is to get the most nutrients for the fewest calories.
The daily menus are constructed so that the majority of your choices in the later part of each day will be plant-based instead of meat-based. Sometimes you will have three snacks, sometimes only two. Some weeks you will have four meals, others only two. Just eat some of it. Eat until you are satisfied, not stuffed.