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The
Peanut Butter
Diet
Theory:
This is the American version of
the Mediterranean diet, with peanut butter replacing olive oil.
The Peanut Butter Diet delivers a higher proportion (about 35
percent) of its calories as fat. Most
of that fat is the healthy monounsaturated kind found in peanut butter.
It’s designed to take off ½ pound a week by allowing for
satisfying portions of peanut butter, but still controlling your cravings.
Because the Peanut Butter Diet has more fat than the standard
low-fat diet (but it is at least as healthy, if not more so), and because
it features
America
’s favorite comfort food, you won’t feel deprived.
This means you have a better chance of staying with the plan and
losing the weight that you want.
The Peanut Butter Diet offers moderate monounsaturated fat, adequate
protein, slightly reduced carbohydrate, and tons of fiber, plus vitamins
and minerals.
The real secret to the Peanut Butter Diet is its portion control. Peanut
butter is so high in calories that eating even a little more each day than
the diet calls for can pack on pounds fast.
Women get 4 tablespoons of peanut butter a day, and men get 6.
Besides two servings a day of peanut butter, you’ll be getting nine
servings a day of fruits and vegetables, plus whole grains, beans, fish,
and calcium rich foods.
The meal plans provide 1500 calories a day for women, and 2200 calories a
day for men. The menus average
out at about
- 35
percent of calories from fat – 16 percent monounsaturated fat, 13
percent polyunsaturated fat, and 7 percent saturated fat.
- 50
percent of calories from carbohydrates (vegetables, fruits, beans, and
grains)
- 15
percent of calories from protein, including the cholesterol-free
protein in peanut butter.
Sample
Menu Women
- Breakfast
– Peanut Butter Breakfast Shake, ½ cup diced cantaloupe
- Lunch
–
Turkey
sandwich (2 oz sliced turkey breast with mustard, lettuce and tomato
on whole grain bread); Salad (2 cups greens, 1 cup other vegetables, 1
Tbsp reduced-fat olive-or canola-oil-based dressing
- Snack
– 1 cup plain fat-free yogurt with ½ tsp maple syrup and a dash of
vanilla extract
- Dinner
– 2/3 cup Peanut Butter Creole Soup; 1 cup Cajun beans and rice; 1
cup mixed vegetables; ½ cup cucumber slices with salt to taste
- Evening
Treat – 2 dates, chopped and mixed in 4-oz container of fat-free
tapioca pudding
Holly McCord, M.A., R.D. 2001.
New York
:
St. Martin
’s Press.
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