The peanut butter diet is largely based on portion
control. Men are allowed three servings of peanut
butter per day, while women can consume two servings
per day. For this diet, a serving is two level tablespoons
of peanut butter.
Consumers need not measure peanut butter with a
level measuring tablespoon, since this can be time
consuming and impractical if travel interferes. The
book recommends simply placing a ping-pong ball in
the kitchen. Then, consumers use a regular kitchen
spoon to remove peanut butter from the jar. As long
as the amount of peanut butter on the spoon is no larger
than a ping-pong ball, this is considered an acceptable
portion.
However, it is recommended that dieters
measure two tablespoons of peanut butter at least
once or twice to familiarize themselves with appropriate
portion size. Dieters may choose any brand of peanut
butter that appeals to them. They may choose either
natural peanut butter brands or emulsified varieties.
The diet plan is very simple. Consumers include
peanut butter in two of their meals or snacks in convenient
ways, such as spreading it on toaster waffles or
an English muffin. It is also recommended that consumers
take a 300- to 500-mg calcium supplement to
meet daily calcium requirements.
A typical menu plan is outlined below:
Breakfast: Peanut Butter Maple Syrup Waffles1 cup
fat-free milk, plain or in cafe latte
Lunch: Tuna salad: Combine half of a 6-oz can
drained, water-packed, white albacore tuna with 2 tsp
reduced-calorie mayonnaise, 1/2 tsp Dijon mustard,
and 2Tbsp finely chopped carrots and celery.
Optional:
1 tsp chopped pickles. 1 1/2 cups baby carrots, red bell
pepper strips 3/4 cup calcium-enriched V-8 juice
Snack: Orange, pear, or other fruit of your choice
Dinner: Tahitian Chicken with Peanut Butter Mango
Sauce served over 1/2 cup cooked rice (preferably
brown basmati)1/2 cup cooked spinach
Evening Treat:1 1/2 inch-thick slice of angel food cake
topped with 1 1/2 cups coarsely mashed strawberries
The author of the peanut butter diet also recommends
getting plenty of ‘‘Vitamin X, ’’ also known as
exercise or regular physical activity. The plan encourages
consumers to exercise as much as possible, but
states that even 10 or 15 minutes of activity is better
than doing no exercise at all.
The Peanut Butter Diet
book includes a chart of typical exercises and the
number of calories burned during each activity. The
book also features some strength training moves,
which are called ‘‘The Basic Six.’’ These six movements
work all of the body’s major muscle groups. Exercises
in the Basic Six include squats, overhead press, biceps
curls, and other basic movements.
