Embarking on a shred fat diet can be a transformative journey, reshaping your lifestyle by adopting healthy habits and breaking unhealthy ones. This guide provides a comprehensive plan for beginners, focusing on sustainable changes and effective strategies for fat loss.
Understanding the Basics of a Shred Fat Diet
The core principle of a shred fat diet, often referred to as a cutting phase, is to create a calorie deficit. This means burning more calories than you consume, forcing your body to tap into its fat reserves for energy. While the specific calorie needs vary based on individual factors like height, weight, age, activity level, and overall health, understanding the fundamentals is crucial.
Calculating Your Calorie Needs
To determine your individual calorie needs, it's essential to estimate your Total Daily Energy Expenditure (TDEE), which represents the total number of calories you burn in a day. Online calculators or the Mifflin-St. Jeor equation can help you calculate your TDEE.
Mifflin-St. Jeor Equation:
- Males: Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (age) + 5
- Females: Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (age) - 161
Once you have the result from the Mifflin-St. Jeor equation, multiply it by the appropriate activity factor:
- Sedentary: x 1.2 (little to no exercise)
- Lightly active: x 1.375 (light exercise fewer than 3 days per week)
- Moderately active: x 1.55 (moderate exercise most days of the week)
- Very active: x 1.725 (hard exercise every day)
- Extra active: x 1.9 (strenuous exercise 2 or more times per day)
To create a calorie deficit for weight loss, a reduction of 500 calories per day is often recommended to lose approximately 1 pound (450 grams) per week. Aim for slow, consistent weight loss of 1-2 pounds (0.5-1 kg) per week.
Read also: Ingredients of Keto Shred Max
Principles of the Mayo Clinic Diet
The Mayo Clinic Diet emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new habits that you enjoy and can stick with.
Phase 1: Lose It!
This two-week phase is designed to jump-start your weight loss, so you may lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) in a safe and healthy way. Focus on lifestyle habits that are associated with weight. You learn how to add five healthy habits, break five unhealthy habits and adopt another five bonus healthy habits.
Phase 2: Live It!
This phase is a lifelong approach to health. Learn more about food choices, portion sizes, menu planning, physical activity, exercise and sticking to healthy habits. You may continue to see a steady weight loss of 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight.
Healthy Eating Pyramid
The Mayo Clinic Diet makes healthy eating easy by teaching you how to estimate portion sizes and plan meals. The Mayo Clinic Healthy Weight Pyramid helps you eat foods that are filling but low in calories, emphasizing health-promoting choices in each food group.
Incorporating Physical Activity
The program recommends getting at least 30 minutes of physical activity every day and even more exercise for further health benefits and weight loss. It provides an exercise plan with easy-to-follow walking and resistance exercises that will help maximize fat loss and boost mental well-being. If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program.
Read also: Muscle Building on a Vegan Diet
Food Choices for a Shred Fat Diet
When attempting to lose weight and adopt better eating habits, it’s important to choose mostly minimally processed, whole foods. The majority of your diet should be made up of the following foods:
- Non-starchy vegetables: kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
- Fruits: berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
- Starchy vegetables: potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
- Fish and shellfish: sea bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
- Eggs: whole eggs are more nutrient dense than egg whites
- Poultry and meat: chicken, turkey, beef, bison, lamb, etc.
- Plant-based protein sources: tofu, tempeh, plant-based protein powders
- Whole grains: oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
- Legumes: chickpeas, kidney beans, lentils, black beans and more
- Healthy fats: avocados, olive oil, unsweetened coconut, avocado oil, etc.
- Dairy products: plain yogurt, kefir, and cheese
- Seeds, nuts and nut butters: almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini
- Unsweetened plant-based milks: coconut, almond, cashew and hemp milk
- Seasonings: turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.
- Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.
- Non-calorie beverages: Water, sparkling water, green tea, etc.
Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal. Protein is the most filling of the three macronutrients and combining a protein with filling fiber sources, such as non-starchy vegetables, beans or berries, can help prevent overeating.
Foods to Limit or Avoid
Highly processed foods and added sugar should be kept to a minimum in any healthy weight loss plan. Limiting the following foods can help you lose weight and improve your overall health.
- Fast food: chicken nuggets, fries, pizza, hot dogs etc.
- Refined carbs: white bread, sugary cereals, white pasta, bagels, crackers, corn chips, etc.
- Added sugars: sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.
- Fried foods: potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.
- Diet and low-fat foods: diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.
- Sweetened beverages: soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.
Sample 1,500-Calorie Meal Plan
Here is a nutritious, one-week 1,500-calorie sample menu. The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free. The following meals are around 500 calories each:
Monday
- Breakfast: Egg and avocado toast (2 eggs with 1 tablespoon cooking oil, 1 slice of Ezekiel toast, 1/2 avocado)
- Lunch: Salad with grilled chicken (2 cups of spinach, 4 ounces of grilled chicken, 1/2 cup of chickpeas, 1/2 cup of shredded carrots, 1 ounce of goat cheese, 1 tablespoon Balsamic vinaigrette)
- Dinner: Cod with quinoa and broccoli (5 ounces of baked cod, 1 tablespoon of olive oil, 3/4 cup of quinoa, 1 cups of roasted broccoli)
Tuesday
- Breakfast: Healthy yogurt bowl (1 cup of full-fat plain yogurt, 1 cup of raspberries, 2 tablespoons of sliced almonds, 2 tablespoons of chia seeds)
- Lunch: Mozzarella wrap (2 ounces of fresh mozzarella, 1 cup of sweet red peppers, 2 slices of tomato, 2 tablespoons of pesto, 1 small, whole-grain wrap)
- Dinner: Salmon with veggies (1 medium sweet potato, 1 teaspoon of butter, 4 ounces of wild-caught salmon, 2 cup of roasted Brussels sprouts)
Wednesday
- Breakfast: Oatmeal (1/2 cup of raw oats cooked in 1 cup of unsweetened almond milk, 1 cup of sliced apple, 1/2 teaspoon of cinnamon, 2 tablespoons of natural peanut butter)
- Lunch: Veggie and hummus wrap (1 small whole-grain wrap, 2 tablespoons of hummus, 1/2 avocado, 2 slices of tomato, 1 cup of fresh arugula, 1 ounce of muenster cheese)
- Dinner: Chili (3 ounces of ground turkey, 1/2 cup of black beans, 1/2 cup of kidney beans, 1 cup of crushed tomatoes)
Thursday
- Breakfast: Peanut butter and banana toast with eggs (2 fried eggs, 1 slice of Ezekiel toast, 2 tablespoons of natural peanut butter, 1/2 sliced banana)
- Lunch: On-the-go sushi (1 cucumber and avocado sushi roll made with brown rice, 1 vegetable roll with brown rice, 2 pieces of salmon sashimi and a green salad)
- Dinner: Black bean burger (1 cup of black beans, 1 egg, Chopped onion, Chopped garlic, 1 tablespoon of breadcrumbs, 2 cups of mixed greens, 1 ounce of feta cheese)
Friday
- Breakfast: Breakfast smoothie (1 scoop of pea protein powder, 1 cup of frozen blackberries, 1 cup of refrigerated coconut milk, 1/2 banana, 1 tablespoon of cashew butter, 1 tablespoon of hemp seeds)
- Lunch: Kale salad with grilled chicken (2 cups of kale, 4 ounces of grilled chicken, 1/2 cup of lentils, 1/2 cup of shredded carrots, 1 cup of cherry tomatoes, 1 ounce of goat cheese, Balsamic vinaigrette)
- Dinner: Shrimp fajitas (4 ounces of grilled shrimp, 2 cups of onions and peppers sauteed in 1 teaspoon of olive oil, 2 small corn tortillas, 1 tablespoon of full-fat sour cream, 1 ounce of shredded cheese)
Saturday
- Breakfast: Oatmeal (1/2 cup of raw oats cooked in 1 cup unsweetened almond milk, 1 cup of blueberries, 1/2 teaspoon of cinnamon, 2 tablespoons of natural almond butter)
- Lunch: Tuna salad (5 ounces of canned tuna, 1 tablespoon of mayo, 1/2 cup chopped celery, 2 cups of mixed greens, 1/2 sliced avocado, 1/2 cup of sliced green apple)
- Dinner: Chicken with veggies (5 ounces of baked chicken, 1 cup of roasted butternut squash cooked in 1 tablespoon of olive oil, 1 cups roasted broccoli)
Sunday
- Breakfast: Omelet (2 eggs, 1 ounce of cheddar cheese, 1 cup of spinach cooked in 1 teaspoon of avocado oil, 1/2 cup of sautéed sweet potatoes)
- Lunch: On-the-go Chipotle (1 Chipotle burrito bowl made with romaine lettuce, chicken, brown rice, 1/2 serving of guacamole and fresh salsa)
- Dinner: Pasta with pesto and beans (1 cup of brown-rice pasta or whole-wheat pasta, 1 tablespoon of pesto, 1/2 cup of cannellini beans, 1 cup of spinach, 1 cup of cherry tomatoes, 1 tablespoon of grated parmesan cheese)
Additional Tips for Success
- Be Aware of Your Calorie Intake: Use a food journal or calorie tracking app to monitor your calorie consumption.
- Eat Whole Foods: Base your meals around whole, minimally processed foods like vegetables, fruits, fish, eggs, poultry, nuts, and seeds.
- Be More Active: Incorporate regular exercise into your routine, even if it's just a half-hour walk three times a week.
- Don’t Obsess Over Your Weight: Focus on losing fat and gaining muscle, and use methods like body measurements to track progress.
- Swap sodas for water.
- The only drinks you should consume within a cutting diet are water, green tea and if you must, black coffee.
Sample Meal Plans
Day 1
- Breakfast: Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl.
- Lunch: Build a pita sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard and lettuce. Serve with 1 stick part-skim mozzarella string cheese and a serving of fruit, like 2 kiwis.
- Dinner: Broiled cod with charred tomatillo salsa, spiced sweet potatoes, and roasted beefsteak tomatoes.
Day 2
- Breakfast: bhofack2//Getty Images
- Lunch: Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Pair with 1 cup of fresh grapes. You can make our mushroom-quinoa burger sans any toppings.
- Dinner: At just 265 calories/serving, you can combine barbecue sauce, Dijon and 1 teaspoon of peeled orange to make our barbecue cutlets with citrus slaw. Or, skip the slaw and combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato.
Day 3
- Breakfast: In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey and a pinch of cinnamon.
- Lunch: To make a chicken salad, toss 4 ounces shredded skinless roast chicken breasts with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds or nuts of choice, 1/4 cup chopped celery, 1 tablespoon mayonnaise and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 large piece of multigrain toast.
- Dinner: Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.
Day 4
- Breakfast: Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait.
- Lunch: Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.
- Dinner: Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs and seasoning as desired. Pair with 1 cup of a 100% whole grain, like quinoa.
Day 5
- Breakfast: Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.
- Lunch: In just 25 minutes, you can enjoy these savory mushroom quesadillas. Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines.
- Dinner:
Day 6
- Breakfast: Toast a 100% whole-grain frozen waffle and spread 2 tablespoons nut butter on top. Add 1 small sliced banana, plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
- Lunch: An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt. Our tuna salad recipe comes in at just 135 calories/serving. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
- Dinner: Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.
Day 7
- Breakfast: Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg. Serve with one grapefruit.
- Lunch: Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar.
Additional Dietary Considerations
- Low GI Foods: Opt for low Glycemic Index (GI) foods to help regulate blood sugar levels.
- Fats: Taper down all kinds of fats, focusing on healthy sources in moderation.
- Hydration: Drink plenty of water, green tea, and black coffee.
The 28-Day Diet
The 28-day diet, also known as the "28-Day Shrink Your Stomach Challenge," is a four-week eating and exercise program designed to help you lose weight, decrease bloat, burn fat and shrink your stomach.
Read also: The Truth About the Shred It Diet
Meal Plan
Breakfast should include 1/2 avocado paired with a protein or whole grain. Eggs and avocado, a chocolate smoothie made with avocado or avocado toast are all acceptable choices. Lunch is where you focus on fruit and fiber. For example, a shredded Brussels sprout and apple salad or raspberry and cabbage salad. Dinner is where you will eat a high-protein meal with whole grains and veggies. More specifically, you can have 3 ounces of lean meat or 1/2 cup of beans; 1/2 cup of grains such as quinoa, buckwheat, millet, barley, farro or soba noodles; and unlimited nonstarchy vegetables. Snacks are allowed twice a day. Examples include 2 tablespoons of nut butter or 1 ounce of nuts.
Veggie Flush Drink
The stomach-shrinking beverage consists of spinach, cucumber, celery, pear, water and the juice of one lemon.
Foods to Eliminate
- Sugar
- Diet soda and artificial sweeteners
- Packaged and processed foods
- Dairy
- Alcohol
Food Combinations for Weight Loss
- Avocado and Dark Leafy Greens: Top a spinach or kale salad with avocado for healthy fats and increased satiety.
- Chicken and Cayenne Pepper: Spice up chicken breasts with cayenne pepper to boost calorie burn and reduce hunger.
- Oatmeal and Walnuts: Combine oatmeal with walnuts for a fiber-rich and protein-packed breakfast.
- Eggs, Black Beans, and Peppers: Start your day with this protein-packed scramble.
- Bean and Vegetable Soup: Add a broth-based vegetable soup to your lunch or dinner.
- Steak and Broccoli: Pair steak with broccoli for a protein and iron-rich meal.
- Green Tea and Lemon: Drink green tea with lemon to boost antioxidant absorption.
- Salmon and Sweet Potato: Serve salmon with a baked sweet potato for a filling yet light meal.
- Yogurt and Raspberries: Top yogurt with raspberries for sweetness and fiber.
- Mushrooms and Ground Beef: Swap at least 50% of the meat for chopped or ground mushrooms.
- Olive Oil and Cauliflower: Drizzle chopped cauliflower with olive oil and roast it.
- Pistachios and an Apple: This combo offers protein, healthy fats, and fiber to fend off hunger.
- Fish, Whole-Wheat Tortilla, and Salsa: Make fish tacos with white fish for lean protein and a whole-wheat tortilla for fiber.
- Dark Chocolate and Almonds: Enjoy dark chocolate with almonds in moderation.