Ian K. Smith M.D - The Shred Diet Cookbook: Huge Flavors - Half the Calories

THE SHRED DIET COOKBOOK

Ian K. Smith, M.D.

ST. MARTINS PRESS NEW YORK

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To Dashiell and Declan, the two best little chefs in our house, whose creativity and recipes keep us smiling and satisfied at the dinner table.

A book of this scope has a lot of moving parts that readers never see. There are many in the process who work hard to help turn my creative vision into a reality. Pressing deadlines, tight shoot dates, artistic conundrumsthere are a lot of demands that need to be met to produce what you are about to enjoy. The names that follow might not be recognizable to you, but they are extremely important to me and the members of the team. I want them to know how much theyre appreciated and to honor their diligence and assistance. Thanks to my home teamTrist, Dash, and Declanfor all of your recipe ideas, sampling, and patience. My mother, Rena, Aunt Lynn, and Uncle Johnny generously explained some of our familys favorite recipes. Editorial and artistic greatness came from: Elizabeth Beier, Michelle Richter, Anya Lichtenstein, Steve Cohen, John Karle, Sally Richardson, Jen Enderlin, George Witte, and Crystal Ben. Marketing savvy team members were: Stephanie Davis, Jeanne-Marie Hudson, and Marie Estrada. Big thanks to Rachael Ray, who after working with me for years gave me the courage to take on the kind of project she always makes look so easy on her television shows. I am grateful for recipe masters Wes Martin and Chris Peterson, great photographer Ben Fink and his team, and last but not least, the awesome SHREDDERS who keep SHREDDER Nation growing and thriving and losing weight: Bev Simon, Sandra Chiasson, Felicia Tate, Wendi Keathley, Becky Barnes, Missy Thacket-Warner, and Lori Clark Warner.

Eating good food is a pleasure that we all should enjoy. Sometimes the best foods are simplest and dont need to be prepared by a renowned chef or in a fully gourmet kitchen. Great meals should be something that all of us can create in our own kitchens, regardless of our culinary talents, time, or resources. I decided to write TheSHRED Diet Cookbook because I like food, but I love good food. I want to prove that healthy food can be fun and tasty and satisfying.

Hundreds of thousands of people around the world are part of SHREDDER Nation, a diverse community of SHREDDERs who believe that losing weight and maintaining weight does not mean you must be relegated to a diet of carrots and celery. Sitting down to a good meal is something to look forward to and an opportunity to try new flavors and food combinations. Whether you are following one of the SHRED plans or not, these recipes are enjoyable.

In this fast-paced, over-connected world, we tend to ignore some of the things that really count, and delicious food is at the top of the list. I wanted to assemble a group of recipes that can help you lose weight but would never be considered diet food. What would life be without pancakes, pizza, and good barbecue? Make these recipes with pride, and eat your creations with unabashed pleasure.

Cheers,
Ian K. Smith, M.D.
March 2015

SHRED and SUPER SHRED are more than just popular diet programs; they are a way of life. When I envisioned these programs, I had three rules in mind. First, they must be inexpensive. Second, they must be realistic. Third, they must not ask for perfection. With these three cornerstones as a foundation, the SHRED lifestyle was born. So many SHREDDERs have emailed, tweeted, or posted Facebook messages saying they would like a cookbook of SHRED-approved meals that would help them continue to lose weight while at the same time not compromising taste. People who are trying to lose weight want to have fun, delicious meals just like everyone else, maybe more than everyone else. Getting banished to the diet aisle in the grocery store is no ones idea of a good time. The SHRED Diet Cookbook is my scrumptious answer to your desire to eat great food and lose weight.

What many SHREDDERs find appealing is that the foods that are suggested on the programs are real, affordable foods that you can find in almost any grocery store. There are plenty of tasty, healthy foods that are not organic or carrying some barely unpronounceable name. Many of the foods that weve been eating since we were children are completely acceptable, but SHRED teaches you how to prepare them in a healthier way so that they dont lose their flavor and their calorie counts dont add unwanted pounds.

The idea that a person might live the rest of their life without having a slice of pizza is crazy. Pizza, burgers, and pasta are fun, tasty foods that also can be quite nutritious depending on how theyre prepared and the size of the portions. It is only realistic to expect that people are going to have these foods as well as ice cream and cake and other favorites. The SHRED lifestyle doesnt ban these foods, nor does it punish you for having them. Instead, it teaches you how to literally have your cake and eat it too. Youll satisfy your craving, but at the same time not increase those numbers on the scale. Everything in moderation is really something that a SHREDDER can live by as long as the balance leans toward clean, healthy eating.

Although many believe that losing weight means a strict diet of whole grains, fiber, and super foods, the truth of the matter is that no one is nor can be expected to be perfect when it comes to making nutrition and exercise decisions. Sometimes the portion might be bigger than suggested. You might have a couple of glasses of wine instead of one. You might not make it to the gym to work out on your scheduled day. The SHRED lifestyle acknowledges that you will not be perfect. SHRED and SUPER SHRED dont penalize you for being human.

SHRED: The Revolutionary Diet is the original program that works in six-week cycles. After completing the six weeks, you cycle back and do another six weeks but in a different sequence. The program is based on three major components: spacing out your meals; eating four small- to moderate-sized meals a day; and diet confusion for which you vary the types and quantity of foods. The average results from this six-week program are 20 pounds, 4 inches, and two sizes. Although the timing of meals and snacks can be different for everyone based on when you get up to start your day, a typical eating day on the SHRED program might look something like this: