From Health magazine
Let’s say you hope to lose a quick 10 but want to do it the healthy way. What would a Food Network nutritionist advise you to eat? A leading weight-loss doctor? A chef to the stars? We asked Ellie Krieger, Louis J. Aronne, MD, and Art Smith each to share their perfect diet day.
Eat like these experts (each day’s menu adds up to about 1,200 to 1,250 calories), add in an hour of aerobic activity (like jogging, swimming, cycling, or brisk walking) four days a week, and you can lose up to 10 pounds in a month.
Expert #1
The top diet doctor, Louis J. Aronne, MD
“Don’t ban carbs—instead, eat them as a side dish at the end of your meal,” says Louis J. Aronne, founder and director of the Comprehensive Weight Control Program at New York–Presbyterian Hospital–Weill Cornell Medical Center. Save any starches for last, and you’ll get the benefit of a low-carb diet without depriving yourself of the food you love. Here, Aronne shares meal ideas and recipes adapted from his book, The Skinny: On Losing Weight Without Being Hungry.
Breakfast: Veggie Omelet
In a skillet, sauté 1/4 cup each diced bell pepper, diced onion, diced tomato, and sliced mushrooms in 1 teaspoon canola oil; add salt and pepper, to taste. Transfer the vegetables to a plate. Wipe skillet clean, coat with canola oil cooking spray, and return to heat; add 4 egg whites, beaten, and cook until set. Spread the vegetables across half of the omelet and sprinkle with 2 tablespoons shredded Parmesan cheese and 1 tablespoon chopped parsley; fold top half of the omelet to cover vegetables. Garnish omelet with parsley, and enjoy with 3 turkey breakfast sausage links alongside.
Lunch: Black Bean Burger
Heat 1 black bean burger patty, such as Morningstar Farms or Gardenburger. Top with 1/4 cup sliced avocado and 2 slices each tomato and red onion; serve on 1 multigrain English muffin.
Dinner: Orange, Radish, and Roasted Asparagus Salad with Broiled Scallops and Bulgur
Prepare 1/2 cup bulgur according to package directions; set aside. Cut 8 asparagus spears into 1-inch pieces and discard tough ends. Lightly coat asparagus and 3 sea scallops with canola oil cooking spray, season with salt and pepper, to taste; place on a baking sheet and broil 4 minutes. In a bowl, toss 1 1/2cups fresh spinach with broiled asparagus and scallops, sections of 1 large orange, and 1 sliced radish; add 1 tablespoon toasted pine nuts and shaved fresh Parmesan cheese. Drizzle salad with 1 tablespoon orange or balsamic vinaigrette (choose your favorite), and serve with bulgur alongside.
Snack: Grilled Fruit with Yogurt-and-Honey Dip
Combine 1/2 cup plain fat-free yogurt and 2 teaspoons honey; set aside. Preheat a grill or grill pan. Grill 1 cup pear, apple, or pineapple slices until grill marks are visible on each side. Serve fruit with Yogurt-and-Honey Dip.
Total calories: 1,213
Next page: Expert #2: Ellie Krieger, RD
Comments (4)
I eat a high fiber diet with salmon, chicken, avocado(love the omega 3’s) and squeeze in some kind of exercise when I can. I love the flax seed blend FitFlax http://www.fitflax.com It’s a great source of omega-3s, and omega 6’s which are essential to good health and great for the hair and skin. Flax seeds are also a great weight loss food, high in fiber, protein, minerals, and lignans. In the mornings, I’ll have FitFlax wih Greek yogurt and berries. It’s a filling, delicious breakfast. At lunch or dinner, I’ll add it to salads. I saw the code MB10 for 10% percent off on a coupon board.
none of this food looks or sounds appetizing. Egg white omelets? Like eating air. Yuk. Really, Shrimp, scallops for dinner? not on my budget. how about showing us how to eat well with hamburger, chicken and pork chops? Some recipies that reflect what 99.9% of people actually have in their kitchens. I don’t know anybody who eats like this. Nada. Zip. Fat, thin, nobody.
Lisa–Just because the only people you know represent the lowest common denominator does not mean that those people don’t exist.
You can buy frozen shrimp by the pound for marginally more than what you’d pay for chicken. You toss the bag in the freezer and take out what you need. Ditto for scallops (they are a great deal at Costco, Sams, etc.). Egg white omelets are delicious and a great alternative if you’re really watching calories. An alternative is to mix egg whites in with one yolk for a bit more body.
If you don’t personally like the things offered, well, too bad so sad–find another site. Making really mature comments like, “Yuk” is ridiculous.
Lisa, you can find healthy burgers, chicken and pork chop recipes at Dr. Gourmet: http://www.drgourmet.com/recipes/maincourse/index.shtml
Great recipes, easy to make, and healthy.