"Good Morning America" medical contributor Dr. David Katz has come up with a diet that promises to let people eat all their favorite foods and still lose weight.
After conducting extensive research at the Yale-Griffin Prevention Research Center, Katz found that by following flavor themes each week, dieters could reach the flavor point at which they'd feel completely satisfied and full.
Apple-Raisin Oatmeal (page 137)
Apple-Banana Smoothie (page 146)
1/2 cup unsweetened applesauce
1/2 cup fat-free plain yogurt
5 Kashi TLC Original 7-Grain Crackers
1/2 sliced apple spread with 1 tablespoon natural peanut butter
10-ounce apple fizz (6-ounce seltzer water and 4-ounce 100 percent apple juice)
Dinner for 4
Apple-Butternut Squash Soup (page 213)
2 slices whole-grain bread per person
Tossed Garden Salad (page 207)
Dessert for 4 (Optional)
Warm Apple Crisp (page 238)
Daily Nutrition Facts:
1,424 calories: 22% from fat (3% from sat fat), 18% from protein, 60% from carbohydrate; 40 g fiber, 76 mg cholesterol, 1,361 mg sodium
1,236 calories: 18% from fat (3% from sat fat), 17% from protein, 65% from carbohydrate; 33 g fiber, 75 mg cholesterol, 1,313 mg sodium
A complete and heartwarming breakfast in a bowl!
2/3 cup water
1/4 cup fat-free milk
1 tablespoon nonfat dry milk
1/2 cup quick-cooking oats
1/3 cup unsweetened applesauce
1 tablespoon raisins
1-2 teaspoons brown sugar (optional)
In a small saucepan, bring the water and milk to a boil. Add the dry milk and oatmeal and cook for 1 to 2 minutes. Remove from the heat, cover, and let stand for 2 minutes. Add the applesauce and raisins. Spoon into a bowl and sprinkle with the brown sugar (if using).
Per serving: 261 calories, 3 g fat (<1 g sat fat), 11 g protein, 49 g carbohydrate, 5 g fiber, 1 mg cholesterol, 68 mg sodium
Apple-Pecan Oatmeal: Add 2 teaspoons chopped pecans in step 3.
Per serving: 280 calories, 6 g fat
Use the variations of this recipe to adapt it to the flavor theme of the day.
3/4 cup 100 percent apple juice
1/2 ripe banana
1 tablespoon fat-free plain or vanilla yogurt
1/2 cup crushed ice
Place the juice, banana, yogurt, and ice in a blender and process until smooth.
Per serving: 156 calories, 0.5 g fat (0 g sat fat), 2 g protein, 38 g carbohydrate, 2 g fiber, 0 mg cholesterol, 17 mg sodium
Apple-Walnut Chicken Salad
Cook the chicken ahead and refrigerate it to save time when you assemble this delicious salad, or use 3 ounces of drained water-packed chicken. Use the variations of this recipe to adapt it to the flavor theme of the day.
1/2 teaspoon salt + pinch of salt
1 3-ounce chicken cutlet
1 tablespoon chopped walnuts
1/2 tart green apple, finely chopped
2 teaspoons fat-free plain yogurt
1 teaspoon Dijon mustard
1 teaspoon extra-virgin olive oil
1/2 teaspoon apple cider vinegar
Pinch of garlic powder
Freshly ground black pepper to taste
Bring 11/2 cups water to a simmer in a medium saucepan and add salt. Add the chicken and cook for 10 minutes, or until cooked through. Alternatively, grill it in a cast-iron grill pan coated with olive oil spray. Let cool and finely chop. In a small bowl, combine the chicken, walnuts, yogurt, mustard, oil, vinegar, garlic powder, salt, and pepper. Refrigerate until ready to serve.