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Dr. Ian shares 'Super Shred' diet tips and recipes: Lose 20 pounds in one month

It's the season of making (and trying to keep) New Year's resolutions such as losing weight. On a recent episode of "The Doctors," Dr. Ian Smith discussed how his "Super Shred" diet worked for two women. Plus: Get his recipes to take off the pounds fast while feasting.

Shred your fat with this new book.
Shred your fat with this new book.St. Martin's Press

The secrets to effective, time-efficient weight loss success are all detailed in a new book by Dr. Ian: "Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster!"

The plan is a four-week turbo-charged weight loss plan that uses Dr. Ian's original Shred diet as the basis. Similarities:

  • meal spacing,
  • snacking,
  • meal replacement
  • diet confusion

The difference: It's twice as intense and effective. You can use the "Super Shred" plan on its own or to complement and kick-start "Shred: The Revolutionary Diet: 6 Weeks 4 Inches 2 Sizes."

The recipes below are reprinted with permission from "Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster!"

Dr. Ian's Green Energizer Smoothie

Total time: 7 minutes
Servings: 2
Under 200 calories
Ingredients:
• 1 1/2 cups kale
• 1 cup orange slices
• 1 small frozen banana
• 1 cup coconut water
• 1 cup green grapes, frozen
• 5 pineapple chunks
• 1/2 medium pear
• 1/4 medium Granny Smith apple
• 1 pinch cayenne pepper
Directions:
• Combine all ingredients in a blender, and puree until smooth.

Dr. Ian's Bean Protein Extravaganza

Total time: 20 minutes
Servings: 4
Under 150 calories per serving
Ingredients:
• 2 teaspoons olive oil
• 2 cloves garlic, peeled and crushed
• 1 small red onion, peeled and chopped
• 1 cup tomato paste
• 1 teaspoon dried thyme
• 1 1/2 cups fresh green beans, cut into 1-inch pieces
• 1 19-ounce can of cannellini beans
• 1 15-ounce can of black beans
• 1/2 cup celery, sliced
• 1/2 cup peeled and thinly sliced carrots
• Salt and pepper to taste
Directions:
• Heat olive in a large saucepan, and saute the garlic and onion until tender.
• Add the tomato paste and thyme.
• Bring to a boil, then add all the beans, celery and carrots.
• Cover, and cook on low heat for about 15 minutes, or until vegetables are tender.
• Season with salt and pepper to taste.

Butternut Squash and Apple Soup Ingredients

2 tablespoons unsalted butter
1 red onion or other sweet onion, peeled and chopped
1 large clove garlic, peeled and smashed
1⁄8 teaspoon ground nutmeg
1 cup cubed, peeled apple (Fuji or Gala)
2 pounds butternut squash, peeled and cubed
3 cups low- sodium chicken stock
1 teaspoon ground cumin
¼ cup fat- free evaporated milk
Salt and pepper
Directions
In a large saucepan or pot, melt the butter over medium heat and add the onion and garlic. Sauté until soft, about 5 minutes. Sprinkle the nutmeg on the apples and add to the saucepan. Stir constantly for 2 minutes. Add the squash, stock, and cumin, and bring to a boil. Reduce heat and let simmer until the squash is tender. Transfer to a food processor or blender, add the evaporated milk, and purée until smooth. Return to saucepan and let simmer on very low heat for 5 minutes. Add salt and pepper to taste.
Serves 8
Under 200 Calories
Total prep time: 25 minutes

Republished with permission from "Super Shred."

Copyright © 2013 by Dr. Ian K. Smith. Reprinted by permission of St. Martin's Press. All rights reserved.