Perhaps you are in the “Fat Shredder” phase of your workout program. I was in the Fat Shredder phase for most of my first round with P90X, and believe me, if you will stick with it, you will be SHOCKED at how the body fat will melt away.
For many (like myself), going into “Fat Shredder” mode required some drastic changes in my food choices. I didn’t want to feel hungry all the time, so I needed to find foods I could eat to keep me full, give me the nutrients I needed, and keep my metabolism going strong.
If you’d like to see the sample of my Fat Shredder Diet that I used in Round 1, .
After spending quite a while researching foods, I found some great Fat Shredder foods that should be part of everyone’s routine who is trying to drop body fat. Here’s a list of some of my favorites, which should give you a great starting point for fine tuning your own fat shredder diet:
1) Shakeology — this superfood packs pretty much all the nutrients your body needs into just 140 calories. Since it has a complete nutritional profile, it stops the cravings, keeps you feeling full, and keeps your body running at 100% even while you are running on fewer calories. I love Shakeology, both as a way to aid in weight loss, or as a supplement to my current diet because of the complete nutritional balance it gives me.
2) PB2 — This product is from Bell Plantation. If you google it, you might be able to find a local store or market that carries it. Otherwise, you’ll have to order it online. It is simply peanuts that have been dried, crushed, and had the fat removed. It is a powder, so it’s not the best for making sandwiches (although you can mix water with it and it turns into a peanut butter consistency). But it’s PERFECT for mixing with a Shakeology for a Reeses taste. Compare this product at 45 calories in 2 tablespoons to regular natural peanut butter at 200 calories in 2 tablespoons! WOW! It tastes awesome in a shake too!
3) Whey Protein — Protein gives you sustained energy and fills you up without an insulin spike. Getting protein at several points throughout your day is critical to a fat-shredder diet. Eating lean meats at your meals is a great way to do this, but for between-meal snacks some whey protein makes an easy snack that’s great for you.
4) Pure Protein bars — I like Pure Protein brand protein bars (available at Walmart) for a fat shredder diet because they are low in sugar (2g), low in calories (180), and high in protein (20g). I ate a lot of these during my round 1!
5) Veggies — You can’t go wrong with lots of veggies! Baby carrots are a great snack. And you should get in the habit of having steamed veggies with most of your dinners (like broccoli, green beans, etc.). They fill you up and give you lots of nutrients at a very low calorie level.
6) Lean meats — Chicken, fish, lean red meat, turkey — these are all great sources of protein and fuel your muscles for recovery and growth while giving your body very little to store as fat.
7) Turkey Jerky — I get mine at Walmart (Jack Links brand). It is high in sodium, so you can’t have a whole bag, but 1 serving has 80 calories, 15g of protein, and only 1 g of carb and less than 1g of fat. It’s a great snack!
8) Apples — Thinly sliced apples have become my idea of chips. They are a great snack and have a lot of fiber. Be sure to eat it WITH the skin (the skin of the apple is very good for you).
9) Greek Yogurt – A very good balanced snack with lots of protein and good carbs, but no fat. You can add fruit to it, or even sprinkle some Splenda on it for extra flavor. Plain is a little sour!
10) Egg Whites — After a while, I’ve gotten completely used to eating egg whites as if they were regular eggs. I scramble them. I make omelets out of them. They are basically entirely protein with nearly no fat or carbs. And they fill you up! The carton egg whites are very convenient.
11) Berries — Berries are superfoods! They are packed with nutrients and antioxidants. When you can find them on sale, load up on blueberries, strawberries, raspberries, and blackberries. They are super-tasty too! For dessert, I LOVE a cup of frozen blueberries. Yum!
12) Sugar Free Jello — This makes a great, 10 calorie, dessert. It’s not super healthy (it has artificial sweeteners), but it satisfies the sweet tooth after dinner with no guilt!
There are a few things I use in my diet now that I tried to avoid during my fat shredder phase, not because they are unhealthy, but because they will hinder the fat shredding process. These include almonds (or nuts of any kind), light string cheese (or cheese of any kind), P90X Protein bars, Brown Rice, Wheat bread and wheat cereals. These are all great foods, but they aren’t “FAT SHREDDER” foods so if you use them in your diet, use them in moderation!
Another food trick I found if you want a desert type snack, take one container of silken tofu and mix with a large box of your favoriite super free pudding, use a blender to get it smooth. Good sub, protein, non-dairy, just don't eat it all in one sitting.
Thanks coach, I figured as long as I stay within reason. I know you're a busy guy but i've been reading your blog, or should I say massive amount of information website for about 2 months now. I'm on my third week of p90x and enjoying getting back into shape. I'm about 5'11" 180, have a little bit of belly fat i'd like to get rid of and figured what better way to do it then join a good team with a good, solid program built around it. So to keep this short, you've probably answered this 1000 times already, but this is only my second post so bare with me. I'm 28, work at a desk pretty much all day. I'm sticking to the 1900 calorie diet for best results but i'm having trouble eating that many calories a day. Like the usual, I used to skip breakfast and have a full lunch, burger, soup and potato salad was my go to ha! Now I'm drinking a shake in the morning with just water, mixed with PB2. Try and eat either an apple or some oatmeal, not used to eating in the morning so it's been a tough go. My 9 am snack is usually almonds (9). Lunch consists of either tuna or turkey, low fat yogurt and carrots mostly. Another typical snack with a protein bar at 2:00. Get home around 5 and drink another shake and workout at 6. Eat right after or cook and eat right after my work out. Mostly chicken, sometimes fish but never sugars and very little carbs. Is it bad to eat dinner right after and this late at night? Sorry for the long post, just trying to get it all in instead of multiple back and forths. Any pointers beyond this would be helpful. Can't wait to show you before and afters! Happy Holidays. Nate
Nate, the best advice I can give you is stick with you. You will get used to this new eating. If you aren't tracking with MyFitnessPal.com I would recommend that too. It will help keep you on track the most and get you really dialed in. For that FULL problem, check out: http://teamripped.com/im-stuffed
Coach, I noticed at the end of this article it says to "stay away" from these food types i.e., protein bars, almonds and wheat bread for example. So do we have to cut these foods out entirely during out 1900 calorie fat shredding diet? These are part of my daily intake, trying to even get to my percentages is hard enough without them. But what i'm really asking is, as long as we stay within our budgets, can these foods still be used for daily diet?
Absolutely Nate. You don't have to avoid them completely. But you have to limit them in order to stay within your daily budget.
Hi coach. thanks for your respond. Now if my weight is 161 pounds and my height is 5"8´, but its difficult to me to get my abbs. Do you recommend to do this diet or the one that is 40/40/20, because i want to get a little bit bigger. Thanks for your time
Emilio, I recommend using Fat Shredder and a deficit first to get your BF% down and then building. You can't do both well at the same time. Check out: www.teamRIPPED.com/big-ripped-or-small-ripped
Emilio, it is still higher in fat. Just watch your fat budgets. If it fits, it is ok to have occasionally.
Coach, quick question. I have seen tons of opinions out there, but I thought I would ask if you've done any research to determine how many eggs/day is too many. I've seen some people who eat 5-7 eggs each day and I've seen a study recently that said that you shouldn't eat more than 2 whole eggs/week. I personally think that both sound extreme. I've been alternating my breakfasts with some days doing a 3 egg white / 1 whole egg scramble and on other days eating oatmeal. Just checking to see your thoughts on how many is too many eggs.
Mike, I would limit to 1-2 whole eggs a day, but you can have TONS of whites! Dietary cholesterol does not automatically equal blood cholesterol. Check out: http://www.mayoclinic.com/health/cholesterol/HQ00608
Ha! Yep should've seen that coming. Water intake may be low. I fly a couple times per week which is very dehydrating.
Hey Coach I'm in week nine and am having great success. Been on fat shredder the whole time. I'm 5'11 and average about 1750-1775 cals per day. Nailing the macros. The thing is, if I sit even for a few minutes and get up quickly during the day, I get very dizzy with blurred vision. Almost fell a couple of times lol. but it only lasts for a about 5 seconds and other than that I feel great. I never get dizzy during the workouts. Any suggestions?
Coach Wayne, I am just getting back into tracking my nutrition again(I have been slacking for a long time) and i'm trying to burn fat. I eat the pure protein bars and my question is how many of those did you eat per day? Is it okay to eat 2?
Jace, I would maybe have two for a treat, but they always fit my budgets. During my Fat Shredder, I stuck to just one.
Coach, I was on the fat shredder diet for 6 momnths. I'm currently on a maintanance diet now. How long should I be on the maintanance diet before I switch back to a fat shredder diet again if needed? Thanks, Todd
I was thinking of using gluten free items when I needed pasta, bread or cereal. Is that ok on the fat shredder diet???
Ok thanks for clearing that up .. what about sugars from fruits as this really shoots up the amount on mfp or does it not matter as much with them being 'natural'cos ive found myself now only able to have 100g of banana,50g of strawberries to make sure my sugar amounts dont go above the recommended level ..
Hey Pete, I don’t have a set amount of sugar that I try to stay below. I simply make sure I’m below my 30% carb limit each day (on a fat shredder), and I avoid all added sugars (besides the recovery drink). Natural sugars in fruits and veggies don’t worry me a bit. They are also accompanied by a lot of fiber and nutrients.
Hi Coach, dont mean to sound disrespectful hear but you say that some foods to keep off in the 'fat shredder' stage are Almonds and protein bars yet there found in your diet example for fat shredding.I know you say use in moderation so was the amount you were using classed as a moderate amount? Totally respect you,your knowledge and what youve achieved so like i say i dont mean to sound disrespectful.
Exactly Pete. Those are foods you have to really moderate in order to hit the correct % for the fat shredder. You don't have to totally abstain from them, but you can't have much or you'll find yourself over the carb and fat limits in a hurry. So to answer your question, YES! The amount I was using was a "moderate amount" as you can see from my daily % totals on the 1900 cal diet.
You said your first round you didn't eat brown rice or wheat bread because it would not help during the fat shredder phase. What did you eat for your 1 Carb serving?
Actually S. Hatfield, I didn't say I "didn't eat brown rice or wheat bread". In fact, I DID eat them. However, I didn't eat very much because it doesn't take much brown rice or bread to put you over 30% carbs for the day. And as for the "carb" serving, you haven't read my article on why I hate the portion plan apparently! If you are trying to do the portion plan, you need to look at my "nutrition all in one" = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
FAT SHREDDER MIRACLE!!!! That may be a bit overdramatic but I started the fat shredder diet because I want to cut the last few nagging %'s before I bulk and I have really been struggling with certain foods. I'm getting really sick of drinking protein shakes throughout the day so I looked to another great source of protein...Greek Yogurt. I always have a chocolate craving(which I'm trying to eliminate) but I know I can't have what my mind is telling me to eat. So tonight I stumbled on a little gem which I think is amazing...mixing in 1 scoop of protein powder in 1 cup of greek yogurt. The past few days I had to put about 1/2 cup of kashi go lean granola in it to taste "good" but that'd be the majority of my carbs but tonight with this concoction it gives me the delicious taste and protein of Optimum Nutrition's Gold Standard Carmel Toffee Fudge and the additional protein in the Chobani Non fat Plain without the carbs. Sorry for the long message but I hope this helps someone because I was really starting to get frustrated.
Thanks Coach, a little bit of peanut butter did the trick... Another quick question, I live in Lima, Peru and it's tough to get certain supplements such as the p90x recovery drink and shakeology. I was wondering if you knew of any recovery drink replacement? I read somewhere that low fat chocolate milk does the trick (4:1 ratio)... I'm not sure though. again thanks for the tips... big help.
Hey Taylor, there are LOTS of good recovery drinks out there. I'd recommend using some whey protein and a banana rather than chocolate milk. I don't like the idea of sugar syrup and dairy (although I know people think it's good since it's the right ratio, but then again so is a bag of skittles and a piece of jerky LOL).
hey coach, my goal is 50% p / 35% c / 15% f but I'm hitting something more like 53% p / 37% c / 10% f... I'm finding it hard to get a good (healthy) source of fats... is it ok to be that low in fats?
Hey Taylor, that's okay as long as you don't go under 10%. The only real healthy sources of fats are nuts, nut butters, olive oil, and avocados. You can always add some peanut butter or a serving of almonds if you are dropping below 10%.
Hey Coach, if I just have a few pounds of excess fat to lose, is it ok to go a little higher on carbs? Say, 34% while protein is at 49% and fat at 17%? I have maybe a max of five pounds to lose.
Hey Justin, yes that's fine. You can "exchange" some fats for carbs if you prefer to go a little higher on carbs and lower on fats. That's what I did for the most part. Just be sure your protein is still in the 50% range.
Hey Coach, I'm curious as to why you list cheese as a food to avoid throughout the fat shredder phase? I tyically eat both cottage cheese and string cheese every day as a source of fats and proteins. It helps get me where I need to be as far as macro percentages. Carbs seem to be way too easy to get from other sources so I'm all about a food that gets me good fats and proteins without the carbs. Do you have other suggestions that I could try in place of the cheese world? Thanks!!
Hey Andy, cheese does have fats and carbs, but they aren't "good fats". Fats in cheeses are saturated fats. The "good fats" are fats that are found in seeds, nuts, nut butters, olive oil, and avocados. I would recommend that you aim to get most of your fat % from nuts, nut butters, seeds, and healthy oils.
Thanks coach! Sorry I didn't clarify but I'm still on fat shredder with a little to go. Still a good fit to have a few cups a day?
Coach Wayne I don't know where I heard it but somebody said cheerios were a good carb source to use early morning and post workout. I find myself having 2-3 cups/day. I'm staying in my carb range but was wondering if I was overdoing it? Thanks!
hey coach tanks for the shakeology i just got it trough the mail it was pretty good ill probaly get it for shure as soon as i get some money.....:) hey couch i was wonderin i been dooing my diet and it been been pretty good i just whant to ask you a couple of questions what you the think about the fiber one pruduct i been havi alot of the prouduct and they sound really good and it has alot of fiber low calories there cereal and brownies are they good there low on calories and realy high in fiber...and another realy quick question what you think about corn tortillas?
Hey Christian, glad you liked the Shakeology. I don't eat Fiber One as a cereal because the Kashi GoLean is better nutritionally (that's what I go with). Brownies? I'm not sure what you are talking about there. Corn tortillas are okay, but I like whole wheat better (it's better for you than corn).
Hey Coach, I was just wondering why wholegrain bread was not recommended in fat shredder plan. Thanks Coach!!
Hey Leo, whole grain bread is just fine, but it's not a fat shredder food specifically because it's mostly carbs. There are a lot of healthy carbs but you can only eat a small amount of them on a fat shredder diet. They include whole grain bread, brown rice, beans, and fruit. All of those are healthy but they aren't listed as a "fat shredder food" because they can put you over your carb total in a hurry if you aren't careful.
Is anyone aware of nutition las or something like that where you can get foods you want tested for calories. I travel pretty much the whole week for my job and eat at places I think have healthy dishes. I would like to take few samples and check out the calories for my self so I can track accordingly. Few have nutrtion facts mentioned but few do not?
Quick questions about PB2, I can tell why every other itmes are listed in this article, but can't figure out why PB2 is. Is it solely for the fact that it tastes good in a shake as opposed to adding really peanut butter which is high in calories? Other than that it hasn't any much values neither in carbs nor in protein, am I right in assuming this, or am I missing something in this item as it relates to fat shedding round of P90X? If I were to adhere 200% to correct nutrition plan while on the program, Am I understanding correctly that I should have NONE of brown rice, wheat cereal wheat pasta etc...? I am planning to adhere to the nutrition plan as you lay it out 200% so I do not want to miss anything, that's why I am asking. Thanks coach.
Hey Igor, this list of foods are simply good ideas for people on a fat shredder diet, who are trying to look for foods that don't put them over their limit on carbs and fats. This list isn't intended to be the only foods a person eats. Look at my sample diets in the "nutrition zone" tab for more details about what the complete diet might look like. A person can have brown rice, whole wheat bread, fruit, etc. on a fat shredder diet, but it has to be in moderation because even though they are "good carbs", when you are trying to stay at/under 30% carbs for the day, you can't have very much of those things.