mmm! that's good. ♪ roar today on the dr. oz show. in 2013 dr. oz is in and the fat is out. dr. oz: we are getting rid of the fat today. >> the plan to shred four inches and two sizes. >> get results like this. >> i lost the inches. i lost the weight. i feel like a million bucks. >> don't spend 2013 in your fat pants. ext.

dr. oz: all right. today i have a break through diet that will finally help you keep your new year's resolution. in just six weeks you can shred four inches and two dress sizes. the best part of the plan you lose that one piece of clothing that symbolizes everything you hate about extra weight. fat pants. display it proudly. we are getting rid of the fat pants and pass them down and shoot them from a distance. be angry about it. here we are. i love this. i love this. proud of you. [applause] how long have you been wearing those? >> dr. oz, i feel i have been

wearing them forever. i can't think of a time i was not wearing my fat pants. about three years ago when i had my son it seemed like the hill got so much steeper for me to get out of those fat pants. dr. oz: today they are in the bin. tonya, how do they make you feel? >> very frustrated, dr. oz. it is like my crutch. my go-to pants when you gain the weight and you lose the weight and you gain it back again. so, i am looking for something to get off the yo-yo and get on track for 2013. >> pass them up here. they are going away. christina. >> my fat pants have become a security blanket. i wasted the end of my 20's wearing those pants. i am ready to start my 30's health and he happy and not in my fat pants. dr. oz: you all excited about this? get comfortable.

there is one man who says you will never need your fat pants again. lease welcome dr. ian smith. >> it is interesting, i told my editor i am not writing any more diet books. i said everything that i had to say about it. i had friends that reached a plateau and said i need something to get the weight off. i created what i called the secret weapon. it is to get them to burn the last 15-20 pounds. i only gave it to my friends. every once in a while someone would call. i would email. that was fine. i was done with diets. my twitter followers said we need help losing weight. i started to tweet them some of the program. the results were amazing losing 5-6 pounds in a week.

i said to my editor, i am back to write diet books again. it has been an unbelievable experience. dr. oz: why dahl shred? >> i feel dieting is 80% mental. i want people to visualize what they are doing losing weight. i want them to realize you are shredding the fat, getting shredded. every time that you see that book or that word you think what is happening mentally. dr. oz: and you are a world class expert in this area. why is this diet so effective? >> people like that it is very accessible. chocolate cake and hamburgers. this diet wants you to be balanced but not perfect. regular food at any grocery store. it is easy to follow. it is very well detailed. think people can stick to it.

dr. oz: you talked about diet confusion. you want to shred weight. ian is about to share something critically vital. >> sure. i coined the term diet confusion based on muscle confusion. it says when you stop growing your muscles you reached a plateau and you change what you do. your exercises change to confuse the muscles and increase progress. same thing with diets. if you eat the same foods all the time your body is used to the same food and metabolism is stable. with diet we switch the foods all the time. that keeps their metabolism going. dr. oz: sounds good. i want to show the audience why t is so important. this is your metabolism. it is pretty balanced. you think that is a good thing.

often time its is. when you are trying to lose weight it sabotages you. say you eat the same thing every day. what happens? not much. fat begins to accumulate. normally that would be burned off. but because you are so stable, you hold on to fat. and more and more and more fat accumulates. before you know it you are building up fat over here. now you think you want to go on a diet. you keep eating, good things even. but the same thing. because you have the same thing every day the fat keeps building up. it does not go anywhere. what ian is arguing if you want to shred the fat what you have to do is to push your metabolism off kilter. take these off. instead i will pretend i am doing ian's program and i throw an orange in there. and then i throw something else in there.

and all the fat falls through he cracks. the fat does not know where to go. soon this is back and forth and back and forth. have you more food on one day. next week more on another side. you turned your body into a see-saw to get rid of the fat. you don't have to take the fat and juggle it like you have to do all of the time. what want to understand kind of results do you see when folks are on the plan? >> i first said to people it is not just about the pounds you lose. it is about your sizes. we have 5,000 people try the program ahead of time. the average weight loss in six weeks was 20 pound. people lost four inches and two dress sizes.

it is about what you feel and look like. the results are the best i ever had. dr. oz: i actually want to put the viewers on the plan. we put six viewers on the plan for the full six weeks. let's see how it went. >> four meals a day and three snacks a day has been a big change. >> diet is going well today. >> i have lost five pound this is week. >> i am amazed how much food there is to eat. >> i am thinking about possibly doing some sit-ups. have a higher portion of vegetables. moderation is the key. >> it is not my favorite thing, but i am trying to be good. >> delicious berries.

>> coconut milk. >> i feel better. i feel lighter. >> i am making my third meal of the day. it is a sandwich. we are about to have a turkey or chicken sandwich. >> i lost 11 pounds and i have lost four inches off of my waist. >> do i think the plan is working? yes. r. oz: went from size 18 to 14 and she lost 6 inches. look at that. >> wow. dr. oz: how hard was the plan? >> it was hard. dr. oz. i had been eating really badly before. the first couple of weeks were a big challenge for me. you have to stay on track as far as eating on time and packing a lot of meals.

but it was all worth it. i lost the inches. i lost the weight. i feel great. i am so thankful. dr. oz: i am happy for you. you went from size 18 to 14 losing 5 1/2 inches. big difference. >> week 3 and week 5 was the hardest. week 3 is when the diet plan gave us the least amount of food to eat. week 5 is when i was ready for it to be over to be honest with you. i am glad i stuck through it. my co-workers and everybody see the difference. the pounds were not as high but the inches and my figure, i am very happy. >> week 3 by the way it is meant to be your toughest week. it is meant to be tough for you because it is going to the bottom and then going back up. dr. oz: debbie went from size 14 to 10 and lost three and a half inches. how do you feel? >> i feel like a million bucks,

i really do. i feel so much less bloated. at the beginning it is not about perfection. i didn't follow the plan perfectly but made it work for me and still lost two sizes and three and a half inches. dr. oz: keep smiling. keep smiling. the average fat shreded in just six weeks, average inches shred, four inches, as promised. your average size shredded, two sizes as promised by doctor ian and the average weight loss was nine pounds. how can you get results like this? up next we will take you step-by-step through this break through plan to shred the fat for >> up next, meal plans to shred fat with lots of food. >> this will fill you up and keep your hormones stable. >> how to avoid the trap.

>> you spike up your insulin and plummet into the danger zone. >> the six-week meal plan that does ♪

[ roars ] ♪

♪ [ roars ] ♪ [ roars ] ♪ [ male announcer ] universal studios summer of survival. ♪ smith and he's taking us through his brand-new plan to shred four inches and two sizes in just six weeks. ian has taken the guest work out of all of this -- guesswork telling us exactly what to eat. no thinking involved. good thing. but reason through so we understand the basic idea.

here all of the components over six weeks, prime, challenge, transform, ascend, cleanse and explode. what exactly are we eating during six weeks as we go through these big cascade of events? >> you're eating everything. this diet is about a variety of foods. every meal is spelled out with options. diabetic, food allergies. substitute it but i lay it out for you. the first thing, three important components, and meal spacing. meal spacing is important, by the way. meal spacing this, book says you must eat four meals a day and you have the options of three snacks. that way you're not hungry as much and you distribute your calories even throughout the day. you can see all of the great foods, grilled cheese, fruit, omelets. this is stuff, salmon, my favorite. this will fill you up but also keep your hormones stable. >> let me explain to everybody why meal spacing could help you shred fat. when you eat small meals, it's different then big meals. have you danger zones. if you have too much insulin,, you get too much fat crafted but too little of the critical hormone, you also build fat.

danger zones on both sides of what you eat . when you have small yields dr. ian is talking about, especially low gee seemic, you cycle like this. you never push your insulin so high it creates fat or plummet so far off the radar screen you build fat because your body is panic and feeling stress. a lot of us eat two, three meals a day. get home at the end of the day, haven't eaten anything all day long and do this. huge meal and you know, when that happens, you spike up your insulin and then you plummet in the danger zone when your body panics and both of those are those fat danger zones, which is why you want to stay out of those places if you want to shred fat by the way dr. ian was describing. next thing you pointed out you crafted the most miraculous kali roller coaster i have ever seen. why is that so important? >> it's important to keep your body off-kilter and metabolism offkilter. by eating different amounts of colors as you can see in different weeks, we start off high in calories and as we work our way down to week three, we have decrease in calories and up in calories.

that's important because your body keeps the metabolism going much better. dr. oz: this is important. start big week one. get into the program. less in week two. are at the lowest point in week three which some our guests said it was hardest week for them. >> and meant to be. dr. oz: and then you come up and swing with more food and items you're allowed to eat. the cascade of events takes you through over a six-week cycle, perfect mel botic recipe for shredding -- metabolic recipe for shredding fat. >> yes, can you pizza, burgers and lasagna. we teach you how to eat it in proper portions so it's healthy and doesn't hurt you. dr. oz: last you focus on detax programs. most of the time detoxes are in week one but you put yours tend of the plan. why is that? >> on purpose. let's say what detox is. cleansing your blood system. your liver cleanses your blood system mostly and activate enzymes this your liver. this is an eating detox, which means not a fast. all of the nutrition but foods are naturally detoxifying you.

secondly physical cleanse. more fiber as you know, mehmet, takes food and processes it better and releases it. two detox, blood detox and physical detox. i start here and at the end by the way of the diet because people are intimidated by detox in the beginning. you don'tp want to go right in the beginning to the radical detox. this is a very jeptle way of introducing it. one important thing is flax seed oil. so flax seed and lemons are awesome for detox. i tell people whether it's cold or hot water, squeeze some lemon in there and it's so good. i love the taste of lemon water. lemon -- water can be so bland. dr. oz: feels fresh. >> also, take your oil, pour it in there. now, here's the thing, you can mix it up and drink it like this. a lot of people like it like this. but the other thing is and i love this, can you have ground flax seed. so you can take this, bake it into a muffin. you can put it into your shakes, right? some people don't want the oil so these are great options. hibiscus tea is awesome because it has antioxidants.

you can find this anywhere. once again this diet is easy and accessible. antioxidants fight free radical that's can cause cancer and other problems in our system. last week, this is a week of no alcohol. there's a catch. dr. oz: has to be a catch. no wonder they said week five is hard. >> that's right. whole diet, you can have alcohol on this program, absolutely, it's encouraged. week five we're cleaning our system. because that's how people do it. dr. oz: hanging on your every word. >> don't want people to think they're cheating on their diet. cheating is bad mentally. i encorps rate things, cranberry juice, 100% awesome for you. some of components of detox, leafy, green vegetables. things like beats. activate enzymes and clean out blood. dr. oz: on top of regular six, seven meals you're having. >> these are additions. you're going to eat four meals threen snacks in detox. it's an eating detox. dr. oz: millions of folks will do the six-week plan. they will lose a couple inches. they will lose two dress sizes? >> that's right. dr. oz: now what do they do?

>> it's a cycle diet which means if you hit your target after the first six weeks, fine. if you haven't, you do another cycle in a different order but here's the key, once have you hit your target, you're now in maintenance. so every four weeks you choose any week want on the diet and just do it. when you have kept your weight off for the period of six months, you stayed flat for six months, then you only each do a week of the diet every eight weeks. this allows you to tune up your body like a car. take your car in to get tuned up. you don't wait until cart breaks down because it's expensive and inconvenient, do it earlier. we tune up every four or eight weeks. dr. oz: up next, dr. ian's three simple secrets to help you shred the weight for good. don't miss it. [applause] >> coming up -- three simple ways to shred the weight and first one -- >> allows you to keep nutrition going while you're busy during the day. [ male announcer ] how do you get your bounce?

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[applause] dr. oz: we're back with dr. ian smith. he's here with the three s's, simple secrets to shred weight for good. start with the first s, shredder smoothies. why do you love smoothies so much for shredding weight? >> i love smoothies because they're accessible and portable, can take them with you. calorie controlled. meaning can you control how many calories so you know if the diet calls for 250 calories, you know what goes in there. but so chockfull -- you love juice also, so chockfull of nutrients. for example, this is one of my favorites. this is energizer, blueberries, ton of antioxidants. berries always great. tons pears in here y are they good? for fiber as we mentioned before. dollop of yogurt. and who knew, a little sugar for taste because you're allowed to have it. you mix this up and this is what you get. taste this. it's awesome. dr. oz: you made me one. >> i made you one. dr. oz: it's really good.

thick, too. >> it's thick, makes you feel full. it's wonderful. and it's so energizer. that's why call it the energizer. dr. oz: folks in general will lose weight if they liquidy night-nutrient foods then the stuff we always throw in our body. >> here's the other part. sometimes people are on the go and can't get to their food. can you get smoothies now almost anywhere in the corner deli and grocery store. so a smoothie allows you to keep the nutrition going even while you're busy during the day. dr. oz: shredder snacks people showed you. >> shred snacks have philosophy like the rest of the diet. the idea is smacks are bridges between meals. we consume too many calories at snakes and that's what the meal is for. in the back of the book over 200 snacks classified by calorie count. look at this, also, you want to eat something tasty. not always rabbit food, carrots and celery. shrimp, eight shrimp very nice with the cause. could you have olives that are stuffed with blue cheese. one of my favorites is the

chocolate banana, right. you can have pizza. i mean have you your whole grain, always try to do 100% whole grain or wheat muffin, tomato on it and cheese. these are snacks that will really fill you up and will prevent from you eating so much at the meal. and here's the third s. dr. oz: third s is shredder soup. these will be available to you online but this one i want you to remember. why are soups so important for shreading weight? >> soups are great for three major reason. one, they're easy. make them quite easily or get them in any restaurant. if you're out at a party, get a soup. secondly, look at the calorie count. once again, you want to be aware of what the calorie count s by the way, when you're eating soups, look at the sodium level. a lot of soups are high in sodium. i would like you to stay beneath 180 milligrams of sodium. third thing is you can make a soup in the morning or night before, put it in a little package and take it with you. this diet is about being convenient. this is my wife's favorite soup,

my soup she loves, chicken noodle soup. it is so good, full of just vitamins, minerals and nutrients and it fills up. that's the key. we want to stay full. dr. oz: it feels like you will lose weight on this. it's the right mix. >> add salad with this and you're still under 500 calories for the wheel. dr. oz: ian's sticking around. go to doctoroz.com for all of the recipes. please pin your favorites on your pin interest board. up next -- from arm fat to belly fat,ly show you how to shred your fat in just five minutes. stay with us. [applause] >> up next -- >> who wants to work out for an hour, hour and a half? [ male announcer ] to help save wildlife affected by oil spills,

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[applause] dr. oz: we've been showing you how to shred the weight and now dr. ian is back to show us his five-minute ultimate shredder workout. how do these shredding exercises work? and why five minutes? is that possible? >> absolutely. the idea, mehmet, we want to do cardio and some resistance, build lean muscle mass. key is to get your heart rate up into the fat-burning zone. that's key. it's not necessarily how long do you something but getting heart rate up.