If you're online, you've likely encountered VShred ads featuring a muscular individual promoting workout programs like "Get Ripped in 90 Days" or "Fat Loss Extreme." Founded in 2016 by Vince Sant, VShred offers virtual training and nutrition programs promising an end to yo-yo dieting and a path to a better physique. However, a closer look at VShred's nutrition programs reveals complexities and raises questions about its claims.
Decoding the VShred Diet
The VShred diet is an eating plan designed to complement VShred workouts and supplements. The core principle revolves around tailoring your diet to your specific body type. VShred categorizes individuals into three body types:
- Endomorphs: Individuals with naturally higher fat and muscle mass who tend to gain weight easily.
- Ectomorphs: Lean individuals who find it challenging to gain weight.
- Mesomorphs: Individuals with a natural predisposition for muscle gain and fat loss.
Based on these body types, VShred offers two diet plan options: carb cycling, aimed at muscle gain and weight loss, and macronutrient ("macros") counting, focusing on protein, carbohydrates, and fat. VShred provides basic meal plans for these diets and offers the option to purchase customized meal plans. The basic meal plans are low in calories, with some dipping below 1,200 calories a day. The foods on the meal plans include normal, everyday choices that most people can find in a supermarket. Sweet potatoes. Blueberries. Chicken breast.
The Cost of VShred
The price of VShred programs varies, with each advertised between $47 and $99. However, there are numerous upsells, including meal plans and supplements, which can significantly increase the overall cost.
Does VShred Deliver Results?
VShred's marketing emphasizes claims about hormones and metabolism, suggesting a "Harvard-discovered secret loophole" for effortless weight loss, a secret VShred argues the rest of the world doesn’t know about. However, the truth is more nuanced.
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The "loophole" refers to the hormone irisin, studied by Harvard in 2012. However, subsequent scientific research on irisin has been limited. VShred diets also mention TRPV1, a receptor that helps produce brown fat, which may aid in calorie burning. However, TRPV1 studies have primarily been conducted on mice and lab dishes, not humans.
Regarding body-type-specific dieting, Layne Norton, Ph.D., a nutritional sciences researcher, states, "The reality is there is zero evidence to support these body types and zero evidence to suggest you need to eat differently according to someone's categorization of your body to these 'body types.'" Norton concludes that "VShred's marketing is long on claims but utterly devoid of evidence."
Although VShred provides links to studies and testimonials, the research is often preliminary and inconclusive. As of now, no clinical research has been conducted specifically on the VShred diet.
Weight loss on the VShred diet may occur due to its low-calorie nature. Maintaining a calorie deficit leads to weight loss, regardless of any purported loopholes or body-type adjustments. However, weight loss alone does not equate to a healthy diet.
Health Considerations of the VShred Diet
The VShred diet may not be the healthiest option, particularly when considering a holistic definition of health that includes factors beyond physical appearance. The diet lacks focus on a person's relationship with food, body positivity, or emotional health. Both carb cycling and macro tracking involve meticulous weighing and tracking of each meal, which may not be sustainable or intuitive for everyone.
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While the structured meal plans may appeal to some, the restrictive and regimented nature of the diet can be challenging in social situations, during travel, and in everyday life. VShred diet meal plans are also very Eurocentric. There doesn’t seem to be any room for food from other cultures, which can make them even more challenging for certain populations to follow. Furthermore, restrictive, low-calorie diets can lead to nutrient deficiencies over time and potentially feeling hungry all of the time.
Alternative Weight Loss Recipes
Instead of relying on restrictive diets, consider incorporating these weight loss recipes into your weekly meal plans:
- Stuffed Bell Peppers: This budget-friendly, 4-ingredient dish is easy to make in 25 minutes and uses 8 eggs to increase protein intake.
- Pumpkin Spice Protein Pancakes: A protein-packed breakfast option with the right amount of protein and calories.
- Healthy Egg Muffins: Ready in under 20 minutes, made with eggs, bell peppers, spinach, cheese, salt, pepper, and coconut oil.
- Oatmeal with Yogurt, Seeds, and Berries: Add Greek or coconut yogurt, almond milk, chia seeds, flax seeds, and fresh berries to your oatmeal.
- Yogurt Parfait: Layer Greek yogurt (lower in carbohydrates and sodium) with granola and berries.
- Whole Grain Tortilla Pizza: Use whole grain tortillas as a base, spread with avocado and lemon juice.
- Blueberry Banana Smoothie: A healthy and energizing way to start the day. Add tofu and soy milk to lower calories and increase protein.
- Detox Smoothie: Made with apple cider vinegar, a great detoxing ingredient for weight loss.
- Coffee with Flax Seeds: Combine caffeine, which induces weight loss, with flax seeds to reduce inflammation and insulin resistance.
- Green Tea with Mint: Boil green tea with mint leaves for a refreshing and metabolism-boosting drink.
- Protein Smoothies: An extra intake of protein can keep you feeling full a lot longer which makes protein smoothies a great snack in between meals or as a substitute.
- Celery Snacks: Celery contains no calories, which forces your body to burn more energy to properly digest and absorb it. It’s a great addition to weight loss recipes because it can boost lipid metabolism and lower bad cholesterol levels.
- Chickpea Salad Bowl: A low-calorie salad with cherry tomatoes, red onion, chilies, lemons, extra virgin olive oil, chickpeas, and herbs.
- Thai Roasted Potato Soup: Use sweet potatoes in the recipe to include complex carbohydrates that are high in fiber and beta-carotene.
- Chicken Salad Sandwich: A chicken salad sandwich made with whole grain bread and Greek yogurt is filled with protein and complex carbs. Mix the chicken strips, green onions, pecans, yogurt, and red grapes.
- Meaty Veggie Roll-Ups: This meaty veggie roll-up recipe skips the need for bread slices or any carb-rich wraps and uses deli meat to keep it all together.
- Avocado Chickpea Tuna Salad: You can make this avocado chickpea tuna salad in about 5 minutes by just adding all the ingredients together.
- Chicken Pad Thai: This chicken pad Thai recipe is specially made for meal prepping so you can enjoy it for the rest of the week.
- Baked Egg in Avocado: The avocado and its healthy fats will substitute for plates by cracking an egg inside the halved avocado. Then bake the egg and avocado for 15 minutes.
- Hard-Boiled Eggs: They’re filled with protein and healthy fats to help with your weight loss goals and muscle building.
- Flavored Almonds: Just make sure you keep an eye out for flavored almonds with low sodium levels to prevent that bloated feeling.
- Apple Nachos: Spread the peanut butter on the apple slice and cover it muesli and cinnamon.
- Zucchini Chips: Cut it into thin slices and season it with olive oil, salt, and pepper before baking it in the oven for 25-30 minutes.
- Avocado and Turkey Roll-Ups: Wrapping avocado slices in a slice of lean turkey breast makes for a protein-packed snack that has no carbs. This cookie packs a ton of protein and enough carbs to help muscle growth. This 5-ingredient cookie has enough protein in it to replace your protein shake.
- Chicken and Veggies Stir-Fry: Make your own chicken and veggies stir-fry without any soy sauce and unhealthy oil. Use olive oil to stir-fry the chicken and veggies and substitute the soy sauce with Italian seasoning.
- Tilapia and Vegetables: This tilapia and vegetable recipe only requires a sheet-pan and all the ingredients in the oven for 25 minutes.
- Creamy Cauliflower Chowder: In a pot, cook the garlic, carrots, onion, celery, and cauliflower. Then whisk in the chicken broth and milk and boil until the cauliflower is tender.
- Zucchini Lasagna: You can easily replace high-carb pasta with zucchini pasta. You should grill the zucchini and leave it on a towel first to lessen its watery texture.
- Stuffed Mushrooms: This low-calorie recipe uses substitutes for the usual rice or meat fillings with mushrooms. Mushrooms are low in calories and rich in fiber and selenium.
- Burrito Bowls: Burrito bowls are filled with healthy foods that you can choose on your own.
- Peanut Butter Banana Bites: Just smash the bananas and mix in the peanut butter.
- Apple Slice Cookies: The apple slices will give these cookies an extra crunch along with the toppings of sliced almonds, walnuts, dark chocolate chips, and shredded coconut.
- Frozen Yogurt Berry Bites: These froyo berry bites use crushed almonds as its base before adding the yogurt and fresh berries on top.
- Greek Yogurt Parfait: This recipe substitutes the ice cream with Greek yogurt.
- Fruit Tart with Almond Crust: On a tart pan, make the base using crushed almonds and then spread Greek yogurt on top.
- Light Chocolate Mousse: The avocado is also a healthier substitute for the eggs, butter, and cream in traditional mousse recipes.
Easy Healthy Dinner Ideas
Looking for easy healthy dinner ideas? Here are a few options:
- Chickpea Pasta: Add chickpeas for extra protein and lots of garlic for more flavor.
- Quick and Easy Stir-Fry: Healthy weeknight dinners do not have to be complicated.
- Dairy- and Gluten-Free Soup: Perfect for when you are craving something warm and hearty.
- Lean Protein Dish: Packed with protein and healthy fats, and loaded with cancer-fighting nutrients.
- Salads: Just grab some greens, prepare a simple vinaigrette, and you’re all set!
- Beef and Vegetable Stir-Fry with Avocado Salad: Pair your traditional beef and vegetable stir-fry recipe and pair it with a simple salad made with avocados, cheese, and cilantro.
- Protein-Rich Pasta Dish: Packs spice and lots of flavor.
- Hearty Vegetable Meal: Loaded with beans, veggies, and a touch of spice.
- Low-Carb Meal: Takes only 15 minutes to prepare.
- Tofu, Broccoli, and Corn Dish: This simple vegetarian dish is made with tofu, broccoli, and corn.
- Rotisserie Chicken Noodle Soup: Add mixed greens into a large bowl. Combine tomatoes, olives, and cucumber. Layer ingredients into the bowl. Drizzle with olive oil.
- Mixed Vegetable Salad: Zucchini is a great source of antioxidants and is rich in vitamins.
Other Healthy Weight Loss Meal Options
- Greek Yogurt: A healthier alternative to sugar-filled varieties, thicker with a different texture.
- Sweet Potato Pancakes: Removes the necessity of any other toppings as it’s naturally sweet.
- Almond Milk Oatmeal: Add oats, almond milk, honey or maple syrup, salt, and cinnamon in a slow cooker. Whisk to combine all the ingredients. Cook for 4 to 5 hours or until you get the preferred consistency.
- Avocado Pizza: Place warm eggs onto the tortillas and add salt and pepper to taste.
- French Toast Casserole: Add ¼ of the second mixture as a second layer and rehash until you have three layers. Pour the egg mixture on top of the bread and cook for 2 to 3 hours.
- Skinny Smoothie: Directions: Toss all ingredients into the blender and blend until smooth.
- Mixed Green Salad: Directions: Toss all salad ingredients except the last five into a bowl and combine.
- Vegetable Salad: Directions: Combine all salad ingredients in a large bowl.
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