Summer will be here before you know it, and Dr. Ian Smith stopped by to share summer slim down secrets. He’s co-host on The Doctors and a NY Time Best-Selling Author of “Super Shred: The Big Results Diet,” which uses a quick-acting plan that is safe and easy to follow at home, at work, or on the road.

The average weight loss for someone on the “Super Shred” diet is around 20 pounds in four weeks, depending on a few variables: how much you have to lose and how much you put into it.

The secrets to losing the weight are:

  • Calorie Disruption. If you keep your body off-kilter, it challenges it. Eat a different amount of calories, ranging from a low of 900 to a high of 1500 calories each day.
  • Sliding Nutrient Density. Towards the latter half of the day, you eat mostly food that comes from plant-based products instead of animal products because they are higher in fiber and lower in calories. People’s metabolism tends to slide at the end of the day.

Dr. Ian Smith shared a day’s worth of food and exercise on the 6th day of the first week of the diet:

  • Breakfast. The average person eats 3,000 calories a day. You’re going to have four meals and two snacks. For breakfast you have sugar-free cereal in almond milk, a half cup of raspberries or strawberries, and green tea.
  • Snacks. Then at 10 a.m. and 11:30 a.m. you are having a snack. Good choices are small deli turkey slices or popcorn.
  • Lunch. Lunch is light, the idea is NOT to get hungry. Lunch will be a light fruit smoothie.
  • Dinner. Dr. Smith is a proponent of clean food. This program is very realistic and not restrictive. It allows you to eat fun foods. No fasting days. In fact, you should be eating several times a day. So for dinner, have a serving of vegetables and either a couple slices of pizza, lasagna, a veggie burger, or a garden salad.
  • Workout. Any program that doesn’t challenge your body isn’t going to work. The goal is to challenge you, be doable, and be sustainable. “Shred “workout involves 27 minutes with high-intensity workouts that work the large muscle groups and heart rate with cardio and muscle toning. It’s rest interval training: a minute of exercise, followed by 30 seconds of rest.
  • Tips. By now you know how to make better choices and how to eat without overeating. From here if you still need to lose weight, then you can do “Shred.” It’s a much slower program for six weeks. After the diet, you’ll understand how to swap things out properly. People who see results fast are more likely to be motivated to continue.

To learn more on Dr. Ian Smith, visit