Prevention's Peanut Butter Diet

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Introduced in 2002, The Peanut Butter Diet astonished many. Those who "tested" the diet for Prevention, all had fantastic results. To quote Prevention's Colleen Pierre, RD, "I've never before seen success like this". She goes on to state that "the Peanut Butter Diet is easy to stick with as a way of life".

Jar of Peanut Butter with Peanut

Why Peanut Butter?

Most of us enjoy peanut butter - which is big plus in the diet's success. In addition, peanut butter has the ability to keep you feeling full long after you've eaten it. Peanuts are so satisfying, they actually suppress your appetite for hours after you've eaten them. It satisfies and satiates like few other foods. There is a psychological factor, too: When you can look forward to a food you really enjoy, it is often easier to leave other "bad" foods alone. Less deprivation goes a long way in the world of dieting.

Calories

When practicing this diet, one should be aware that calories do still count. The bottom line in any diet is to get fewer calories than you take in. Therefore, the Prevention's Peanut Butter Book is still a reduced calorie diet. The plan allows 1500 calories a day for women and 2,200 for men. These amounts add up to a loss of one-half-pound to one pound per week. The beauty of the Peanut Butter Diet is that even while reducing calories, you don't seem to miss them. Every day, women can enjoy four tablespoons of stick-with-you peanut butter and men six tablespoons. The only tricky part to this diet is keeping those calories in check. That is where Prevention's book is very helpful. It offers a variety of simple meal plans that do the calorie counting for you. And as always, portion control is essential. For a visual aid, a two-tablespoon serving of peanut butter is equal to the size of a Ping-Pong ball.

Following is a sample menu of one day on the Peanut Butter Diet as printed in Prevention's magazine:

Breakfast

Your Menu 1 small banana
1 serving whole grain cereal
1 cup fat free milk
1 tablespoons sliced almonds

Lunch

2 slices whole wheat bread
2 tablespoons peanut butter
2 tablespoons jelly - flavor of choice
1 apple
Calorie-free beverage (water is best)

Snack

2 tablespoons peanut butter
1 cup celery sticks
6-ounce can of Calcium-Enriched V8

Dinner & Snack

4 ounces skinless-chicken breast
2 cups salad vegetables
1 ounce reduced-fat cheese
1/4 avocado or 2-tablespoons nuts
2 teaspoons olive oil
2 teaspoons vinegar
Calorie-free beverage
Snack: Tangerine

Stack of cookies Snacks for the mid-afternoon "munchie attack":

  • A sliced apple, about four or five chunks, with a scant teaspoon of peanut butter atop each slice.
  • A piece of bread, toasted or not, with a tablespoon of peanut butter spread atop and one-half a banana sliced atop the peanut butter.

Sure beats those handfuls of M & M's or other fattening mid-afternoon grabs!

Three Ingredient Peanut Butter Cookies

1 cup peanut butter (chunky will add a little texture and crunch)
1 cup sugar
1 egg

Preheat oven to 350-degrees. Combine all ingredients in medium bowl. Drop spoonfuls of dough onto lightly greased or parchment-lined baking sheet. Bake in preheated oven six to ten minutes. Be careful not to over-bake; these do not get the traditional golden brown color. Just make sure that the dough has set.

Recipe makes 1-dozen cookies.

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