A weight-loss diet is not an easy task. You have to count your total calories every day and ensure that you are getting enough nutrients. What this means is that you have to manage the right balance of every food group.
Most expert dieters, beginners do not know how to craft a weight loss meal plan. As people have different food preferences, so the 30-day shred diet plan is created accordingly.
The 30-days shred diet is a famous diet plan and health regime introduced by Jillian Michaels. These 30 days challenges can help the body to shed fat and become extra toned or shredded. It also makes you agile and fit.
Let’s find out a complete guide on how to do the shred diet, its benefits, side effects, and tips.
What Is The 30-Day Shred Diet Plan?
Table of Contents
There is famous weight loss, and diet plans are created by a dietician, fitness experts, and health gurus. The 30 days Shred diet plan is one of those diets.
This diet is invented by celebrity fitness expert Jillian Michaels. It includes an expert DVD that consists of circuit exercises, every 20 minutes long.
However, Michael suggested dietary changes also. It is easy to follow the plan, which is devised by a woman called American’s Toughest Trainer.
Basics Of The 30-Day Shred Diet
Michaels is a role model for those who wish to treat bloated bellies. She is a successful entrepreneur, a best reality show trainer, a famous talk show host, AFAA, NESTA, AFPA, and kettlebell concepts certified professional, author, of bestselling fitness, and a great motivator.
How To Lose Weight In 30 Days?
You can lose weight in one month. You could lose 4-8 pounds in a month if you were to abide by the CDC’s principles of healthy weight loss.
It would involve healthy exercising, eating, and practicing different weight loss boosting habits like eating mindfully.
If you wish to lower pounds within these 30-days with a meal plan, experts suggest using a low-calorie diet plan that helps to control a calorie deficit.
Note:
There is not much restriction to skip nutritional deficiencies and calorie burning. This article will offer samples of 1500 and 1700 calories for weight loss diet plan menus. You can choose your daily calorie requirement for weight loss using an online calculator or taking nutritionist help.
Always take your doctor or fitness expert’s advice before starting any major dietary changes.
How it works
The 30-day shred exercise videos are found for buy at different e-commerce sites. The program also needs you to get two 3-5 pounds dumbbells. There are 3 20 minutes, total body exercises created to progress from 3-levels. Every level is done for 10-days, and you should ideally reach level 3 after the end of the program.
Level 1 (Beginner)
This level is created for people who are beginners, overweight, or have not workout for 6-months.
Level 2 (Intermediate)
These exercises are for people who are active in dance, sports, or any daily activity 2-3 times every week.
Level 3 (Advanced)
This level is designed for those people who are very active or consistently doing exercise four or extra times every week.
The workout is based on Jillian Michaels’ 3-2-1 interval system, containing 3 minutes of strength workouts, 2 minutes of cardio, and one minute of ab workouts.
Every workout begins with a 2-minute warm-up, followed by 3-interval circuits and a 2 minutes cooldown.
Some particular exercises include:
- Strength: Double-arm row, pushups, military press, chest flyes
- Cardio: jumping jacks, high knees, squat thrusts, skate jumps
- Abs: double crunches, crunches, leg lifts, plank twists
Does It Help Weight Loss?
The 30 days shred program is claimed to help you lose around 20 pounds in one month. The two main factors effective for weight loss are physical activity and calorie consumption.
People with extra body fat will likely see extra weight loss with the course of the program. The starting weight loss may be linked to lower carb stores and moderate fluid loss.
Though the program may offer sufficient physical activity to boost milk weight loss, 20 pounds is an unreliable expectation for many people. Additionally, nutrition guidance is lacking.
How Many Calories Does It Burn?
The main influencer of weight loss is the number of complete calories burned.
Generally, a person with a weight of around 68 kg, who is of average fitness, can anticipate burning 200-300 calories every workout on the 30-day shred. It equals around 2.5 pounds lost every month from workout alone. How much weight you lower also depends on the calorie’s consumption and complete physical activity apart from the 30-days shred exercise.
Sample 30-Day Shred Diet Menu of Jillian Michaels
Week 1
Day 1
- Breakfast (8:00 -9:00 a.m): 2 eggs and 1 Toast
- Lunch (12:00 – 12:20): Turkey wrap and Avocado
- Snack (3:30 – 4:00 p.m): banana smoothie and Apple, berry
- Dinner (7:00 p.m): Turkey kebabs
Day 2
- Breakfast (8:00 -9:00 a.m): berries, Yogurt, almonds
- Lunch (12:00 – 12:20: Grilled Sirloin salad
- Snack (3:30 – 4:00 p.m): 4 almonds and An orange
- Dinner (7:00 p.m): Chicken satay
Day 3
- Breakfast (8:00 -9:00 a.m): low-carb waffles and Bananas
- Lunch (12:00 – 12:20: Mexican pizza
- Snack (3:30 – 4:00 p.m): Protein bar
- Dinner (7:00 p.m): Black bean chili
Day 4
- Breakfast (8:00 -9:00 a.m): almond butter and Toast
- Lunch (12:00 – 12:20: hummus and Vegetable pita
- Snack (3:30 – 4:00 p.m): Turkey jerky
- Dinner (7:00 p.m): Baked salmon
Day 5
- Breakfast (8:00 -9:00 a.m): Pecan nuts, Oatmeal, and apples
- Lunch (12:00 – 12:20: Tuna salad
- Snack (3:30 – 4:00 p.m): apple and Hardboiled egg
- Dinner (7:00 p.m): roasted chicken and A black bean burrito
Day 6
- Breakfast (8:00 -9:00 a.m): Ezekiel English muffin
- Lunch (12:00 – 12:20: Veggies and hummus
- Snack (3:30 – 4:00 p.m): Chickpea burger
- Dinner (7:00 p.m): Honey-lemon chicken breasts
Day 7
- Breakfast (8:00 -9:00 a.m): breakfast wrap of Egg white
- Lunch (12:00 – 12:20: Tuna salad
- Snack (3:30 – 4:00 p.m): an orange and 17 in-shell pistachios
- Dinner (7:00 p.m): Shrimp veracruzana
How Will You Feel After the End Of Week 1?
After the end of week 1, you would have dropped water weight. It will make
you look slimmer, and you will feel motivated and focused on your weight loss goal.
Week 2
Day 8
- Breakfast (8:00 -9:00 a.m): Ricotta cheese and pineapple
- Lunch (12:00 – 12:20): tofu salad/ Grilled chicken
- Snack (3:30 – 4:00 p.m): salsa and Baked corn chips
- Dinner (7:00 p.m): Mediterranean pizza
Day 9
- Breakfast (8:00 -9:00 a.m): bagel and Cream cheese
- Lunch (12:00 – 12:20: blueberry salad and Salmon
- Snack (3:30 – 4:00 p.m): Watermelon
- Dinner (7:00 p.m): Mahi Mahi taco
Day 10
- Breakfast (8:00 -9:00 a.m): Sausage and baked sweet potato
- Lunch (12:00 – 12:20: Grilled vegetable salad
- Snack (3:30 – 4:00 p.m): 1 pear and 10 in-shell pistachios
- Dinner (7:00 p.m): Baked chicken and veggies
Day 11
- Breakfast (8:00 -9:00 a.m): Egg white breakfast wrap
- Lunch (12:00 – 12:20: Chickpea burger
- Snack (3:30 – 4:00 p.m): popcorn
- Dinner (7:00 p.m): Chicken satay
Day 12
- Breakfast (8:00 -9:00 a.m): pecan nuts and Oatmeal with apples
- Lunch (12:00 – 12:20: Hawaiian chicken salad
- Snack (3:30 – 4:00 p.m): Hummus and Veggies
- Dinner (7:00 p.m): Mahi Mahi taco
Day 13
- Breakfast (8:00 -9:00 a.m): berries, Yogurt, and almonds
- Lunch (12:00 – 12:20: avocado and Turkey wrap
- Snack (3:30 – 4:00 p.m): Protein bar
- Dinner (7:00 p.m): Roasted salmon
Day 14
- Breakfast (8:00 -9:00 a.m): banana or berries with Cheerios
- Lunch (12:00 – 12:20: Mexican pizza
- Snack (3:30 – 4:00 p.m): Turkey jerky
- Dinner (7:00 p.m): Black bean chili
Week 3
Day 15
- Breakfast (8:00 -9:00 a.m): cream cheese and Bagel
- Lunch (12:00 – 12:20): blueberry salad and Salmon
- Snack (3:30 – 4:00 p.m): an orange and Almonds
- Dinner (7:00 p.m): Turkey kebabs
Day 16
- Breakfast (8:00 -9:00 a.m): 2 eggs and Toast
- Lunch (12:00 – 12:20: Grilled vegetable salad
- Snack (3:30 – 4:00 p.m): Protein bar
- Dinner (7:00 p.m): Honey & mustard chicken
Day 17
- Breakfast (8:00 -9:00 a.m): Cottage cheese and Pineapple
- Lunch (12:00 – 12:20: Seared tuna salad
- Snack (3:30 – 4:00 p.m): Watermelon and Sunflower seeds
- Dinner (7:00 p.m): Chicken soup
Day 18
- Breakfast (8:00 -9:00 a.m): breakfast wrap of Egg white
- Lunch (12:00 – 12:20: Vegetable salad
- Snack (3:30 – 4:00 p.m): Mediterranean pizza
- Dinner (7:00 p.m): Banana and Apple berry smoothie
Day 19
- Breakfast (8:00 -9:00 a.m): An apple and Oatmeal with pecan
- Lunch (12:00 – 12:20: Mexican pizza
- Snack (3:30 – 4:00 p.m): Salsa and Baked corn chips
- Dinner (7:00 p.m): Grilled chicken and A black bean burrito
Day 20
- Breakfast (8:00 -9:00 a.m): waffles and Banana
- Lunch (12:00 – 12:20: Chickpea burger
- Snack (3:30 – 4:00 p.m): Fruit bowl
- Dinner (7:00 p.m): Shrimp veracruzana
Day 21
- Breakfast (8:00 -9:00 a.m): berries, Yogurt, and almonds
- Lunch (12:00 – 12:20: Vegetable pita hummus
- Snack (3:30 – 4:00 p.m): Turkey jerky
- Dinner (7:00 p.m): Roasted salmon
How You Will Feel After The End Of Week 3
After the end of Week 3, you will lose more water weight, and fat. Your body will appear slim and toned. Moreover, you will begin feeling confident about yourself. You will be extra excited about week 4.
Week 4
Day 22
- Breakfast (8:00 -9:00 a.m): banana or berries and Cheerios
- Lunch (12:00 – 12:20): Dried tuna salad
- Snack (3:30 – 4:00 p.m): Protein bar
- Dinner (7:00 p.m): Turkey kebabs
Day 23
- Breakfast (8:00 -9:00 a.m): 2 eggs and Toast
- Lunch (12:00 – 12:20: Vegetable salad
- Snack (3:30 – 4:00 p.m): 4 almonds and An orange
- Dinner (7:00 p.m): Mahi Mahi taco
Day 24
- Breakfast (8:00 -9:00 a.m): Ezekiel English muffin
- Lunch (12:00 – 12:20: Grilled sirloin salad
- Snack (3:30 – 4:00 p.m): Peach and Pear
- Dinner (7:00 p.m): Black bean chili
Day 25
- Breakfast (8:00 -9:00 a.m): cream cheese and Bagel
- Lunch (12:00 – 12:20: blueberry salad and Salmon
- Snack (3:30 – 4:00 p.m): Watermelon
- Dinner (7:00 p.m): Chicken satay
Day 26
- Breakfast (8:00 -9:00 a.m): baked sweet potato and Sausage
- Lunch (12:00 – 12:20: Grilled vegetable salad
- Snack (3:30 – 4:00 p.m): a hardboiled egg and An apple
- Dinner (7:00 p.m): vegetables and Grilled chicken
Day 27
- Breakfast (8:00 -9:00 a.m): Ezekiel English muffin
- Lunch (12:00 – 12:20: mango, Chicken salad, and avocado
- Snack (3:30 – 4:00 p.m): Honey lemon chicken
- Dinner (7:00 p.m): berry, Apple, banana, and smoothie
Day 28
- Breakfast (8:00 -9:00 a.m): ricotta cheese and Pineapple
- Lunch (12:00 – 12:20: hummus and Vegetable pita
- Snack (3:30 – 4:00 p.m): Salsa and baked corn chips
- Dinner (7:00 p.m): Shrimp veracruzana
Day 29
- Breakfast (8:00 -9:00 a.m): waffles and Banana
- Lunch (12:00 – 12:20: turkey wrap and Avocado
- Snack (3:30 – 4:00 p.m): hummus and Veggies
- Dinner (7:00 p.m): Mixed veggie pizza
Day 30
- Breakfast (8:00 -9:00 a.m): banana, Cheerios, berries
- Lunch (12:00 – 12:20: Grilled sirloin salad
- Snack (3:30 – 4:00 p.m): apple smoothie and Plum
- Dinner (7:00 p.m): BBQ chicken and Black bean burrito
How Will You Feel After the End of Week 4?
You can click pictures of your body from every angle and compare them with pictures before die. Look in the mirror, and see closer, you will see a confident, badass female and active who can get anything that sets your mind.
Benefits
Improved heart health
An anaerobic and cardio workout that is part of the 30-day shred may help heart health.
Aerobic workout has been shown to provide many health benefits, including lowering blood pressure bad cholesterol, also boost healthy body weight. In line with suggestions of the American-Heart-Association, you should do 150 minutes of mild intensity or 75 minutes of high-intensity aerobic exercise weekly. It equates to 30 minutes, five days every week.
Other Potential Benefits
While weight loss is the primary focus of the 30-day shred diet, a daily workout may provide additional benefits.
Help Muscle Gain and Healthy Aging
Resistance training like the strength of the portion of the 30-day shred can help to raise muscle mass. Gaining muscle is linked with boosting metabolism, preventing muscle loss, and reducing the injury risk that commonly occurs with aging.
Additionally, it improves blood sugar control, bone density, and resting blood pressure.
Exercises May Be Too Hard For Some
The 30-day shred adds some moves, such as jump squats and pushups, that may be more intense for some people.
Additionally, some individuals may feel joint pain because of jump workouts.
Still, every exercise offers alternate versions of the workout that are created to be a bit easier. It may help people who feel the exercise is more intense.
Does Not Speak Overall Physical Activity
While the 30-day shred offers 20 minutes of everyday physical activity, it does not target being active for the rest of your day.
If you only total the 20-minute exercise and remain inactive otherwise, your results will be slower.
Apart from a workout, it is essential to stay active from the day by moving more and sitting less.
It supports healthy metabolism and manages health benefits.
Potential Downsides
Though the 30-day shred may offer many benefits, it has potential side effects also.
Lack Of Nutrition Guidance
One of the side effects of the 30-day shred is the program’s lack of particular nutrition guidance, which plays a primary role in complete weight loss.
While you can get different custom meal plans in the My-Fitness-by-Jillian Michaels app, they need a monthly fee for complete access.
Taking your present body weight and aims into consideration, the app creates a calorie range for you. Specific meal ideas with nutritious facts are also offered.
Target On Short-Term Weight Loss
The 30-day shred only remains for a month. It is basic goal appears to be short-term weight loss.
While some people may see a particular weight lower during the program, the likelihood of getting back this weight is high once the program is completed.
It is essential to make it consistent and small to manage weight loss for the long term. Change with time rather than attempting to lower weight quickly.
Should you try it?
If you are doing normal exercise or staying active and wish to try something new, then the 30-day shred diet may help. The program offers a solid workout regimen with built-in progressions. Exercise appears to burn enough calories to boost weight loss, whether you have a sufficient amount to lower weight and get fit.
Remember:
The diet program needs to combine with a portion-controlled diet and nutrition to meet the specific calories requirement and goals.
How To Make The 30-Day Shred Diet Plan Effective?
You can buy the diet plan DVD and try the moves at home, but carefully plan everything to get a good result. Here are some tips that support you get benefit:
Measure Before and After
Before you start the program, take a tape and measure your chest, waist, thighs, and hips. You may note down the present measurements. These can be compared with the changes you get after finishing the diet program after one month. It can help to understand how well you have lost weight.
Consistency
Consistency and diligence are needed when you wish to shed pounds while managing this plan. Based on your everyday schedule, you will require to allow some time every day for training. It will need less than an hour. You can do it either in the morning or at night or make any suitable schedules. However, it is needed that once you begin working out at a particular time of the day, you stick to it.
Healthy, Balanced Eating
Any weight loss program needs the followers to stick to a healthy diet. While Michaels is not specific about what you can and cannot consume. Avoid fat-laden processed and fast foods from your kitchen fridge and cabinets.
Preparing The Body
Many people who purchase the DVD and try the moves fail due to not having enough time to see and grow the moves in advance. Before you begin any of the 3-levels included in the DVD, watch them many times and do moves practice. It will save time and lower the injury risk.
Stretching Helps
At the starting of the 30-day shred program, Michaels tells you to do active stretching. It assists in opening up your muscles. However, doing this only before the sessions may cause sore muscles, and you will get it difficult to carry on. You should stretch your triceps, pectorals, calves, and biceps. You need to perform static stretching before starting the 30-day shred exercise. It will get down the risk of having sore muscles and injuries.
Stop Starving Yourself
Michaels does not tell you to crave because you wish to drop a significant amount of weight in 1-month. Many people think they need to consume lower than what they do while reducing to the diet. Eating lower than needed may cause muscle loss and fat retention. It is not what you wish. You need some carbs to have energy, but only do not overdo it. Consume more fruits and vegetables along with whole wheat products. Avoid processed flour-based foods.
Hydrating The Body
Before trying the exercise, hydrating the body is necessary. Assure that you drink enough water and fruit juices prepared at home. Every day, you are likely to reduce more fluids from sweating while doing the workouts.
Flexibility
Some people may require more than 10 days to complete every phase, while some do stretch it to 50 days. While the trainer does not suggest doing so, you need to know your body and do it slowly.
Make It Comfortable
The workout is comfortable, so you should ensure there are different possible things to feel better. Wear padded sneakers to guard your feet. It would be the best idea to use a thick mat over the floor. During the exercise, it is natural to feel thirsty. However, keep a water bottle nearby.
The 30-day shred diet program claims weight loss of up to 20 pounds in one month. It may be unrealistic for most people. Though the daily 20-minute exercise may help weight loss and heart. The diet plan may lack nutrition, may be more intense for some, and focuses on short-term results.
While the 30-day shred can boost short-term weight loss, long-term results can get by following a diet with whole food, being conscious of diet portion sies, and slowly raising physical activity with time.