6 WEEK EXPRESS SHRED

INDEX :

1. Introduction
 What is a detox & fasting ?
 Benefits
 Essentials to make this programe successful
 Supplements & Medications

2. Basic Dietary Guidelines

 How does weight loss occur ?
 Macronutrients & Calories
 How IF & Cleanse work ?

3. Programe guidelines
 Rules
 Instructions
 How to plan your workout and meals ( Choose your
workout , a sample meal plan , and grocery list )
 Summary

4. Programe
 Week 1 – Easing into it
 Week 2 – 12 hour fast x twice a week
 Week 3 – 12 hour fast , alternate days
 Week 4 – 16 hour fast x twice a week
 Week 5 – 16 hour fast x fasted cardio
 Week 6 – 3 day cleanse

INTRODUCTION

 What is a detox and intermittent fasting ?

Over the past years we’ve seen a tremendous increase in
industrialisation, and the use of toxic chemicals in our food
and environment. Pesticides and herbicides that were virtually
unknown 70 years ago are now widely used. Freshly cooked food
using seasonal, local ingredients have been replaced with
fast, refined food lacking in nutrients, and are high in sugar
and fat. Even though our bodies are equipped with efficient
detoxing agents know as our organs especially our liver .

This fast paced lifestyle and eating habits have lead to

accumulation of matter in our body that it doesn’t recognize
which has lead to a massive increase in lifestyle disorders
like diabetes , cholesterol , thyroid imbalances , PCOD etc.

These toxins stop each cell from functioning at its best and
the body has to use precious energy to get rid of these
toxins, energy it could be using to do more important things

Additional pressure such as stress, insomnia and emotional

problems aggravate the symptoms of toxic overload. Skin
conditions, stress and emotional problems can also become
worse - the list is endless. The process of detoxification
enables your body to rid itself of these unwanted harmful
chemicals and allows the body to have optimum energy.

A detox is a kind of diet that is high in nutrients that are

required to repair and renew the cells in your body , produce
energy and to help with the elimination of build up .

Intermittent fasting (IF) is an eating schedule which

alternates between fasting window ( no food and drinks ) and
feeding window ( allowed to eat ). You set a time window for
eating, eat only within that window and fast the rest of the
time.

For example, you may eat only between the hours of 10:00 am
and 6:00 pm. It is not a diet in the conventional sense, but
rather, a pattern of eating.

Both of these work on the correction 3 main principles :

1) Circadian Rhythm : This is the internal clock of the body

. Humans (and other organisms) have evolved to develop a
circadian clock that ensures physiological processes
 within your body are performed at optimal times
throughout the day These circadian rhythms occur across
24-hour light-dark cycles and influence changes in
biology and behaviour
2) Gut Microbiome : The gastrointestinal tract ( GI Tract)
better know as “the gut” plays an important role in
regulating several processes of the body . It is also
know as the second brain of the body . It is largely
influenced by our circadian rhythms and lifestyle
behaviours .
3) Lifestyle Behaviours : These are the patterns you have in
your daily life like sleeping , eating , stress levels ,
exposure to certain harmful chemicals etc .

 Benefits

1) Weight loss
2) Improved skin tone
3) Improvement in sleeping pattern and mood
4) Lower blood pressure 

5) Lower oxidative stress 

6) Increased fat burning 

7) Increased metabolic rate during the fast 

8) Improved appetite control 

9) Improved blood sugar control 

10) Improved cardiovascular function 


 Essentials to make this programe a success :

1. Dedication
2. Determination
3. Your body
4. A good exercise and meal plan

 Supplements & medications :

It is completely safe to consume medication during your

fasting period for medical reasons.
However , medications and regular supplements like
multivitamins that need to be consumed with a meal need to be
delayed and should not be consumed on an empty stomach .
Any liquids apart from water , black coffee and green tea will
break the fast . BCAA’s should be avoided during fasted states
.
Women who are expecting should not attempt this programme
People with a history of hypoglycemia need to take special
care in phase 5 .

BASIC DIETARY GUIDELINES

 How does weight loss occur ?

Weight loss occurs only when you are in a calorie deficit . (

Calories in < Calories out )
We need to create a deficit in a way that we can loose weight
without compromising on our metabolic health as creating
extreme deficits can cause imbalances.
Depending on your goal , you can create a deficit of anywhere
between 500-1000 kcal .
Do not go below 1200 kcal as that is the minimum requirement .

How do we create a deficit ?

Decrease 250-300 kcal through your diet

Burn 300-500 kcal through your physical activity and exercise

• Caloric Maintenance: You can simply calculate your caloric

requirement through the following equation and divide
your calories with the following breakdown of macro
nutrients :

• For men: (10 x weight in kg) + (6.25 x height in cm ) - (5

x age in years) + 5
• For women:(10 x weigh in kg) + (6.25 x height in cm ) - (5
x age in years) – 161

Multiply by the following :

1.2 if sedentary, little or no exercise and desk

job
1.375 if lightly Active, light exercise, or sports
1-3 days a week
1.55 if moderately active, moderate exercise, or
sports 3-5 days a week
1.725 if very active, hard exercise, or sports 6-7
days a week
1.9 if extremely active, hard daily exercise or
sports and physical job

40% of your daily calories should come via protein ( meats ,

dairy , paneer , tofu , dal , beans etc )

50% of your daily calories should come via carbohydrates (

pasta , roti , rice , potato etc )

10% of your daily calories should come via fats ( oils , nuts
, seeds etc )

However , since all our bodies are made differently you might
not get the same results if you have a lifestyle disorder like
thyroid , PCOD , diabetes etc as it tends to mess up the
internal working of the body and leads to slower changes .

 Are all calories created equally ?

Now talking about calories , you can have a McDonald’s meal

that has 1200 kcal and still be in a calorie deficit since
that all you’re having . But we need to understand not all
calories are created equal . Even though calories are created
equally , not all food is created equally . Your body will
break different foods in different ways . So it’s not going to
get the same nutrition from a burger than it will from dal ,
sabzi and roti ! It’s not just calorie counting , it’s about
counting what provides you the most ( nutrients ) , by asking
you for the least ( calories ) .

• Macronutrients & Caloric Requirements :

• Protein: Proteins are the building block of muscle and any

aid in recovery after a training session. Of the three
(carbs, fats, and protein) protein is the most important.
Protein can be found in meats, dairy, nuts, seeds and
legumes (beans). The rule of thumb is consuming 0.5-2g of
protein per kg body weight .So if you are 60 kg , you
 should be consuming atleast 60 g of protein on an average
1g of protein is approximately 4 calories 


• Carbohydrates: Carbohydrates are your body’s main source of

energy. The majority of your daily calories will come in
the form of carbohydrates. Carbohydrates come in two
major forms, sugars and starches. Sugars are easily
digested and thus enter the blood stream immediately.
Starches take a while to digest and are often stored in
the muscles as glycogen. Each gram of carbohydrate is
equivalent to approximately 4 kcal. Examples of
carbohydrates are bread, pasta, grain, sugar, potatoes,
and rice. 


• Fats: The media has completely destroyed the reputation of

fats and thus when we hear the word we often associate it
with synonyms such as “bad”. However fats are not all bad
and some fat is necessary for optimal health.. 1 gram of
fat contains approximately 9 kcal .

 How IF and Detox work ?

 Intermittent fasting helps your body become better

adapted to oxidizing fat for energy. Because of the
decreased window of time for eating, insulin levels are
lower, allowing adipocytes (fat cells) to release fatty
acids. The lower levels of glucose and glycogen encourage
the body to use these fatty acids to generate energy for
the body and brain rather than store the fatty acids in
fat cells. You use up fat instead of storing it and soon
burn what you’ve already stored. Adherence is another
important factor for IF as a tool for weight loss.
Studies confirm that people regain their previous weight
or more, several years after a diet Why? They fail to
adhere to their diets. That’s not surprising, since most
diets make long term adherence nearly impossible.
Intermittent fasting is comparably effortless to sustain,
reducing calorie intake, inducing ketosis, lipolysis,
autophagy and other positive bodily responses that work
together toward weight loss.
 GUIDELINES
 Rules :

1. You should not consume anything except water on your

fasting period . If you wish to , you can consume black
coffee & green tea only after completing 12 hours in a
fasted state .
2. Make sure you are meeting your macronutrient & caloric
requirements by having sufficient amount of protein ,
carbohydrates and fat in your diet .
3. Having at least 12 glasses of water will help you feel
fuller in your fasted state
4. The fast should be broken by firstly slowly sipping on
water then consuming 5-6 soaked and peeled almond with 2
dates .
5. Try to remain constant with your timings and do not
change them very often throughout the program
6. Try not to skip out on your workouts as it will help your
achieve your goals
7. You can consume upto 3 main meals with 2 snacks ( 1 fruit
and 1 drink) in your eating period
8. Limit foods such as biscuits , cakes , aerated beverages
, chocolates , candies , white pasta , packaged juices ,
refined sugar , sugary mocktails , alcohol & chips
9. You can follow the 80-20 rule on your regular days . 80%
of the time you stick to eating nutritious food while 20%
of the time , you can consume something of your choice
like a piece of chocolate .
10. Give your body time to adjust . You might not be
really hungry but still would want something to eat every
2 hours because of earlier habits . This could take upto
21 days to changes .

• Instructions
1. Determine your fast period.
Ideally you would want the fast to extend over night as
you sleep. If you place your 16 hour fast during the time
that you are awake then it would mean that your 8 hour
feeding window occurs during the time you sleep. For
example if your last meal is at 6:00pm on Tuesday then
you would fast until 10:00am on Wednesday. Your feeding
window would be from 10:00am to 6:00pm. Once you decided
on a fasting period your feeding window will be the
remaining 8 hours of the day 

2. Determine a time for training. Ideally you would want
your training period to be just before you feeding window
 such that your first meal of the day will also be your
post-training meal. 


Tips :

1. Start out slow. Take your time and slowly settle into
your IF program. Remember you don’t have to maintain
rigid adherence.

2. Experiment. Everyone is different and a cookie cutter

program won’t work for everyone. Start with one of the
templates and adjust it to accommodate you. For example
you may find out that certain foods don’t agree with your
bowels or you may discover that you respond better to a
longer fast. 


3. Discover. Going back to tip 3 you will discover a lot

about your body. You will find things such as

a. The best time for you to eat 


b. The easiest digestible food for your body 


c. The best time for you to train 


d. Your caloric maintenance 
 Once you have enough

experience you won’t ever fear gaining weight again
as you’ll know that losing it isn’t as hard as
everyone made it out to be. 


4. Don’t fix what isn’t broken. It the diet is working and

you are seeing results then leave it alone. However if
fat loss has reach a plateau than consider adjusting. You
may need to lower the calories a little more (100
calories less is a good increment). 


5. Expect failure. This tip is true for much more than just
diets. The truth is very few people will succeed on their
first try but what really matters is what you do
afterwards. If you tried IF and didn’t make any results
 than review what went wrong and correct it. But don’t
quit after one week. Give it at least one month. 


6. Listen to your body. Our bodies are always communicating

with us. It’s just that most people don’t know how to
interpret the messages. 


7. Food choices are important.

8. The best weight loss is slowest. People often become

frustrated with diet programs because they aren’t seeing
immediate results. However dieting is a marathon and the best
weight loss program is the one in which you lose weight in a
slow consistent manner.

9. Be Productive. The fast is the best time to be productive

and get things done. If you are constantly focused on work
then the fast would be over before you know it. However if you
sit around and brood about food, chances are you will break
you fast pre-maturely.

10.IF is just another component of your life.
 This is the most

important tip of all of them. IF like exercise is just
something we incorporate in our life to make life easier and
more enjoyable. IF makes our life simpler by removing our
worries about eating and allows us more time to work on other
aspects of our life. If intermittent fasting causes you stress
than stop doing it. In life we already have enough sources of
stress you don’t need another one. Remember you don’t have to
maintain strict adherence to an intermittent fasting program
the core of intermittent fasting is, sometimes you eat, and
sometimes you don’t. If you can at least follow that than you
will be practicing intermittent fasting in its humblest form.

PROGRAM

Phase1 – Week one – Easing into the programme

Day 1 Clear out the kitchen

Day 2 Pre plan meals & collect
groceries
Day 3 Avoid all forms of refined
sugar
Day 4 Sleep atleast 8 hours and
have an early dinner ( by 8
PM )
Day 5 Increase water intake to
atleast 12 glasses
Day 6 Include a salad before each
meal
Day 7 Light wholesome meal for
dinner ( Khichi , Soup ,
Salad )

Phase 2 – week 2 – 12 hour fast x 2 days a week

Monday Tuesday Wednesday Thursday Friday Saturday

8:00 Feeding Feeding Feeding Feeding Feeding Feeding

AM-
8:00
PM

8:00 Fasting Fasting

PM-
8:00
AM

Phase 3 : week 3 : 12 hour fast x alternate days

Monday Tuesday Wednesday Thursday Friday Saturday

8:0 Feeding Feeding Feeding Feeding Feeding Feeding
0
AM-
8:0
0
PM
8:0 Fasting Fasting Fasting
0
PM-
8:0
0
AM

Phase 4 : week 5 : 16 hour fast X twice a week

 Monday Tuesday Wednesday Thursday Friday Saturday

8:00 Feeding Feeding Feeding Feeding Feeding Feeding

AM-
4:00
PM

4:00 Fasting Fasting

PM-
8:00
AM

Phase 5 : week 5 : 16 hour fast X twice a week with fasted

cardio

Monday Tuesday Wednesday Thursday Friday Saturday

8:00 Feeding Feeding Feeding Feeding Feeding Feeding

AM-
4:00
PM

4:00 Fasting Fasting

PM- + +
8:00 Cardio Cardio
AM

Phase 6 : week 6 : 3 day detox

Day Breakfast Snack Lunch Snack Dinner

1 Oats + Milk + Fruit of 1 bowl Green tea Dal Rice

Nuts choice salad + + Nuts
protein
of choice
( paneer
/ tofu /
eggs /
chicken /
soya )
2 Omlette/Besan Smoothie 1 bowl Green tea Vegetable
Cheela ( Apple + vegetable + Nuts khichari
Spinach + soup with
½ banana protein
+ ground of choice
flaxseed
powder )
3 Vegetable Fruit of 2 chapati Unbuttered Vegetable
Daliya / choice + popcorn soup +
Omlette with Vegetable choice of
vegetables of choice protein +
+ protein 1 whole
of choice wheat
toast