Peanut Butter Diet – Great for Weight Loss on Autumn Days

Monounsaturated fats and a lot of fiber in Peanut Butter Diet will help you feel full. But you have to control the quantity of meal!

The fact that the summer ended does not mean that we should forget about maintaining the ideal body weight. If you have problems with excess pounds, today we are presenting a Peanut Butter Diet. Probably, you will like it because there is no starvation and involves a variety of foods.

Peanut Butter Diet

This diet was developed by the authors of the Prevention Magazine, in which the first parts were published. Holly McCord, an expert in dietary nutrition and an editor of the nutrition topic had published the book soon after.

To achieve consistency in the implementation of this diet, the most important is the attainment of a sense of satiety and variety of foods. The person who conducts the diet is pleased with consuming the foods rich in the fat. Thirty-five percent of all calories come from “healthy” monounsaturated fats and polyunsaturated fats. Calorie intake is limited by controlling the portion size.

Scientific research suggests that the use of monounsaturated fats (olive oil, canola oil, nuts) instead of saturated (margarine, pork fat or coconut oil) is necessary to maintain the health of the heart.

On this diet, the most monounsaturated fats come from peanut butter, but also nuts, avocado, canola or olive oil are allowed. About half of the total calories are from carbohydrates in cereals, vegetables, fruits, and legumes. In a limited number of meals and the size of portions, a variety of foods are very important. This includes three fruit portions, nine portions of vegetables and two portions of calcium-rich foods (skimmed dairy products or orange juice with calcium supplementation).

How to Apply the Diet?

Women can eat peanut butter up to 4 tablespoons, and men up to 6 tablespoons a day. The diet lasts for 28 days and prescribes a daily intake of 1500 calories for women and 2200 calories for men. You can prepare a variety of dishes with peanut butter, such as pudding, frappe, hot chocolate and ice cream.

The effectiveness of satiated diets with controlled calorie intake and various foods in limited portions is supported by scientific evidence. Monounsaturated fats are useful for heart health and are recommended as substitutes for saturated fats. This is not a diet for a lifetime. Peanut butter is very caloric. It is important to control portions and use small amounts of it so not to exceed the daily allowable calorie intake.

This diet is ideal for those who like peanut butter and whole grains. Avoid it if you have difficulty swallowing, extremely high levels of triglycerides in the blood or allergy to peanuts.

You can easily obtain all foods that this diet includes in healthy food stores and supermarkets.

The program advises 45 minutes of total daily exercise on multiple occasions instead of at once. Muscles burn more calories than fat, so the emphasis is on exercise that builds muscle mass and consumes fat, thus increasing the ability to burn calories in the body.

Peanut butter can easily satiate you but beware of quantity to avoid excess calories.

Peanut Butter Diet – 7 Days Menu

Monday

Breakfast: ½ cup of apple juice, 2 tablespoons peanut butter, 2 whole grain waffles, ½ cup of orange juice.

Lunch: 2 cups of lettuce with 1 tablespoon of mixed oil and vinegar, 30 grams of chicken breast sautéed in 1 tablespoon of corn oil, 1 cup of asparagus, 1 cup of grapes.

Dinner: 1 cup of spaghetti (whole grain), ¼ cup of marinara sauce, 2 tablespoons low-fat mozzarella, 1 cup of green beans with 2 tablespoons of corn oil margarine.

First Snack: 1 cup of calorie-free gelatin, 4 Graham crackers, 2 tablespoons of sugar-free jelly

Second Snack: peanut butter frappe

Tuesday

Breakfast: 1 banana, 1 cup orange slices, ½ cup bran flakes, ½ cup of skimmed milk.

Lunch: salad (1 cup of lettuce, 30 grams of low-fat mozzarella, ½ cup of mixed nuts fried without oil), 1 tablespoon of oil and vinegar dressing, 1 piece of whole grain pastry, cup of grapefruit juice and dietary ginger beer

Dinner: 90 grams of cooked ham, 2 cups of Caesar salad, 2 tablespoons of oil and vinegar dressing, 1 cup of asparagus

First snack: 4 Graham crackers, 2 tablespoons peanut butter

Second snack: carrot and celery sticks

Wednesday

Breakfast: 1 cup of orange juice, ½ cup of oatmeal, ½ cup of skimmed milk, 2 tablespoons of peanut butter.

Lunch: salad (2 cups of lettuce, 5 cherry tomatoes, 2 tablespoons of peanuts fried without oil, 15 grams of turkey breast, 1 tablespoon of oil and vinegar dressing), ½ cup of skimmed milk.

Dinner: ½ cup of hummus, 1 whole grain pitta bread, 1 cup of Lebanese salad, 1 ½ cup spinach salad, 2 tablespoons of oil and vinegar dressing, 1 cup of tomato juice

First snack: 1 cup of orange slices

Second snack: 1 cup of watermelon cubes

Thursday

Breakfast: 1 cup apple slices, 15 grams butter, 1 slice of whole grain toast bread, 1 tablespoon of peanuts

Lunch: chalupa with beans, cheese, lettuce and tomato, green beans with 1 tbsp. corn margarine, 1 cup orange juice.

Dinner: 90 grams of grilled cod with 1 tablespoon of corn oil, ½ cup of cooked red potato slices with 1 tablespoon of olive oil, 1 cup of beet, 2 cups of salad: lettuce, tomatoes, carrot, 1 tablespoon of oil and vinegar dressing.

First snack: 1 cup of melon, 1 tablespoon of baked pecans

Second snack: 1 coffee with skimmed milk, a ½ piece of whole grain pastry, 1 tablespoon of margarine from corn or canola.

Friday

Breakfast: ½ cup of grapefruit slices, ½ cup of apple juice, 1 slice of whole grain toast bread, 2 tablespoons of peanuts

Lunch: salad (2 cups spinach, 1 cup beet, ½ cup of orange slices, 15 grams of pecans roasted without oil, 1 tablespoon of oil and vinegar dressing)

Dinner: 1 cup of vegetable soup, 2 cups of lettuce, 1 tablespoon of oil and vinegar dressing

First snack: 2 slices of whole grain toast bread, 2 tablespoons of peanut butter, ½ cup of skimmed milk

Second snack: smoothie (half banana with ½ cup of skimmed milk)

Saturday

Breakfast: 1 cup of grapefruit slices, omelet with mushrooms, 1 slice of bread from several types of flour

Lunch: salad (2 cups spinach, 2 tablespoons of peanuts, 2 tablespoons of raisins, 1 tbsp. of vinegar and oil dressing); 1 slice of bread of several types of flour, 1 tablespoon of margarine from corn/canola.

Dinner: 60 grams of grilled salmon, 1 cup green beans, 1 cup bulgur, 1 piece of whole grain pastry, 3 cups of salad (lettuce, tomatoes, and carrots), 1 tablespoon of vinegar and oil dressing.

First snack: 2 cups melon

Second snack: 1 cup of skimmed milk with 2 tablespoons peanut butter

Sunday

Breakfast: 1 cup of cereal flakes, ½ cup of skimmed milk, 1 cup of strawberries

Lunch: salad (2 cups of lettuce, half cucumber, ½ cup of carrots, 10 cherry tomatoes); ½ cup of ordinary croutons, 1 tablespoon of oil and vinegar dressing.

Dinner: 90 grams of grilled tuna, 2 cups of zucchini, ½ cup of onions, 1 ½ cup of spinach salad, 1 tablespoon of oil and vinegar dressing; 10 whole grain crackers, 1 ½ tablespoon of corn or canola margarine, 1 cup of orange juice.

First snack: 3 Ladyfinger (biscuits), ½ cup of blueberries

Second snack: ½ cup of frozen yogurt with vanilla flavor, 2 tablespoons of peanut butter.

Source: www.peanut-institute.org

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