Friday, February 15, 2013
I started a new program last week: SHRED: The Revolutionary Diet, by Dr. Ian Smith.
I began the program on February 8th!
BRIEF SYNOPSIS OF PROGRAM:
The program is divided into six cycles, each cycle lasting a week. Each week is designed to stand on it's own and to be different from the weeks before. The weeks are Prime, Challenge, Transformation, Ascend, Cleanse, and Explode.
SHRED strongly focuses on two components that might not be talked about in a lot of weight loss programs: Meal Spacing and Diet Confusion. So, during the program, you are supposed to eat every 3-4 hours. You are NOT supposed to skip any meals, though you don't have to eat everything listed. BEFORE each meal, you are supposed to drink a cup of water and DURING the meal, you are to drink another cup. With four meals planned every day you are guaranteed to get in your minimum 8 glasses! There are also snacks (2-3) that you may incorporate as well if you feel the need. You are supposed to stop when you're satisfied, not full. Each week and each day has a list of choices for the different meals and in the back of the book are recipes and listings of 100- and 150- calorie snacks. But, don't think you have to buy a ton of food. You don't. It's very reasonable and I'm sure there is something on the list that you already eat or have in your fridge or pantry.
I just completed the PRIME week.
The book says: "This week is an induction into SHREDDER Nation. You'll learn about the importance of meal spacing, proper snack techniques, and suppressing hunger without consuming too many calories. The average weight loss this week will be 3.5 pounds. This could be less if you're within 20 pounds of your goal weight. The further you are away from your target weight and the worse your habits have been prior to starting the program, the more weight you will lose."
I started at 160.2. I ended at 156.8. So, I lost exactly 3.4 lbs. I'm right on target!
But, check this out: I didn't even follow the plan exactly!!! This week was exactly what it said it would be--an opportunity to familiarize myself with the program and work out all the kinks. There were plenty of kinks.
Kink #1 - Water Retention. The first four days, my weight remained exactly the same (160.2). The program says that you should only weight yourself the first day of each new week; but I couldn't do it. I understand why it advises that though. I have to admit that I was very discouraged the first four days. I felt bloated and soooo full. I think it was water retention or something. After that, I started to see losses for the next three days.
Kink #2 - Lack of Exercise. You are supposed to exercise 5 out of 7 days. I didn't exercise one single day! I have been in a serious exercise slump and haven't been able to successfully jump out of it yet. But that was LAST WEEK.
Kink #3 - Missed Meals. There were some days that I just couldn't get in those meals... mainly it occurred on Sundays. I'm in church all day and it's hard at the 3-4 hour mark to eat the specific foods that the plan calls for. There were also days when I was working a specific job at that time and couldn't eat on schedule, so my meal spacing was off by 30 minutes or so. But, it is what it is.
Kink #4 - Chocolate Chocolate Chocolate!!! - Between me putting together favor boxes for my sister's upcoming bridal shower AND Valentine's Day, I ate a TON of chocolates last week. I mean yesterday alone, I had about 12 Lindor chocolate truffles!!!!!! Don't even say a word! Shhhh! LOL
But through all the kinks, I never registered a gain during the week. My weight either stayed the same or went down. And at the end of it all, I'm right on target as far as weight loss for this week. So, I'm happy.
I'm not as obsessed as I was at the beginning of the PRIME week. By the end of the week, I was in a little groove with the planning and spacing of meals.
I'm expecting this new week to go well. I have a dinner planned with my best friend tomorrow; but it'll be fine. I follow Dr. Ian on twitter and he's always saying that one day isn't going to stump your progress with SHRED. It's about LIFESTYLE. And my crazy week, proved his point exactly. I had my kinks and I still lost weight.
The plan doesn't call for calorie logging or counting (except for the limitations for smoothies and soups) but I've been logging everything (except the chocolate...LOL) on my SP tracker. So, if you want to see what I've been eating (though your choices might be different) then you can just view my tracker. Also, in my notes section, I write down the times of the meals that I plan/have. So, check it out if you're interested. And by all means, buy the book if you're REALLY interested!
Until next week...