With this luscious diet, you get to eat peanut
butter every day while you lose up to 25 pounds
in a year -- and help your heart!

This article was written by Colleen Pierre, R.D.

Admit it, America: We're totally nuts about peanut butter. As a nation, we downed almost 800 million pounds of the heavenly stuff last year -- a lot of it straight from the jar.

But until now, eating peanut butter has been a stealthy pleasure if you're health conscious. So many clients who visit my nutrition counseling office crave that flavor but are terrified of the 190 calories and 16 grams of fat in every 2-tablespoon serving.

If this is you, here's great news: Recent research now proves that peanut butter is actually very, very good for you. Its monounsaturated fats -- eaten as the main fat in a sensible diet -- can lower your risks for heart disease and diabetes. And help you lose weight. We've got studies to prove it!

But adding peanut butter to your diet is tricky. Go overboard, and you gain weight -- fast. So we've created The Peanut Butter Diet. It's an easy, luscious, 5-day eating plan that lets you indulge in four-to-six tablespoons of peanut butter every day -- guilt-free!

Remember when you thought that rice cakes were diet salvation but you were always hungry? Let The Peanut Butter Diet come to your rescue.

On this dream-come-true eating plan, we've built in a richly satisfying 30-to-35 percent of calories from fat, mostly monounsaturated fat from peanut butter. Yet we hold the line at 1,500 nutrition-packed calories for women and 2,200 for men. This means that most of you can drop about 1/2 pound a week -- or 25 pounds in a year! And you'll still be satisfying your deepest cravings.

The key to making this miracle work is careful portion control. On this plan, women get two peanut butter servings (2 tablespoons each) every day. Lucky men get three servings!

It's Simple

This plan is so simple: You work peanut butter into meals and snacks in no-fuss ways, such as spreading it on toaster waffles. It's okay to choose homogenized instead of natural peanut butter, if that's the kind you prefer You should also add a 300- to 500-mg calcium supplement while you're on the diet to make sure that you're meeting calcium needs.

Weight and See

How do we know this will work? In a study at Brigham and Women's Hospital in Boston, researcher Kathy McManus, R.D., divided 101 overweight people into two groups. One group limited fat to a very low 20 percent of calories. The other group ate monounsaturated fat foods such as peanut butter, nuts, olive oil and avocados, which boosted their fat total to a rich 35 percent of calories. Both groups got the same calories: 1,200 for women and 1,500 for men. The results? Dieters in both groups lost about 11 pounds in the first 6 weeks.

But twice as many peanut butter dieters stuck it out, and they maintained their weight for 18 months. The low-fat group had double the dropouts, and those who stayed regained about 5 pounds. Why? "Taste is first," says McManus. "People have to enjoy what they eat to stick with it."

But an even healthier surprise awaits peanut butter dieters: Eating peanut butter appears to be almost twice as good for your heart as a very low-fat diet.

A study at Pennsylvania State University in State College proved last year that diets high in peanuts -- and rich in monounsaturated fat -- were just as good at lowering total cholesterol and bad LDL cholesterol as very low-fat diets. But a very low-fat diet also raised heart-threatening triglycerides by 11 percent, while the peanut diet lowered them by 13 percent.

The net effect? The peanut butter diet lowered heart disease risk by a whopping 21 percent, while the very low-fat diet lowered risk by only 12 percent. What a bonus!

"Our study shows that people can eat some of their favorite foods, such as peanuts and peanut butter, and achieve even better results than with a low-fat diet," says lead researcher Penny Kris-Etherton, Ph.D.

And the American Heart Association agrees. In brand-new diet guidelines, here's how they advise people with "Syndrome X" (a cluster of problems that include diabetes or glucose intolerance, high blood pressure, and high triglycerides): "For individuals diagnosed with the syndrome, it may be desirable to avoid very low-fat, high-carbohydrate diets, and to emphasize unsaturated fats..." Our Peanut Butter Diet fits that prescription perfectly!

PB to the Rescue

Maybe you fear that once you start eating peanut butter you won't be able to stop. One of my patients admitted to eating half a jar at a sitting. (Sound familiar?) It turns out that she turned to peanut butter at the end of the workday after skipping all her other meals and snacks. No wonder she lost control! Others just go too long without their favorite forbidden food, so when they finally give in, they wallow in it. But peanut butter loses its trigger status once my patients return to regular meals and snacks, and move peanut butter from the "no" list to the "daily" list.

You may eventually find that peanut butter cravings hit only occasionally, and you don't need a hit of peanut butter every day. But when the cravings return, try a day or two of Peanut Butter Diet menus to satisfy your craving without gaining weight.

Now do yourself a favor. Grab your jar and spoon, and have a look at our delicious eating plan. Peanut butter is yummy food for healthy people.

The Schedule

MONDAY

BREAKFAST
PB Oatmeal: Stir up 1/4 cup dry old-fashioned oats**, 1 cup fat-free milk and 4 dried apricot halves, cut in quarters. Microwave for 3 minutes, then stir in 2 tablespoons chunky peanut butter and 1/4 teaspoon ground cinnamon.

LUNCH
Toss 2 cups mixed salad greens, 1/2 cup cooked kidney beans** (use canned and rinsed) and a small chopped pear with 2 teaspoons extra virgin olive oil, 2 teaspoons balsamic vinegar, 1/4 teaspoon dried basil and a sprinkle of garlic powder.
One slice multi-grain bread***.

SNACK
3/4 cup tomato juice.

DINNER
Stir-fry 2 ounces lean pork tenderloin with 1/2 cup each snow peas, broccoli florets and slivered red bell peppers in 1 teaspoon peanut oil. Season with 1 tablespoon low-sodium soy sauce and 1 teaspoon Oriental five-spice powder. Serve over 1/2 cup cooked brown rice***.

TREAT
PB Pudding: In a microwaveable dessert dish, microwave 2 tablespoons peanut butter** until melted (about 1 minute). Quickly stir in 3/4 cup plain nonfat yogurt. Top with a small sliced banana.

DAY'S TOTAL
1,500 calories, 76 grams protein, 199 grams carbohydrates, 55 grams fat, 10 grams saturated fat, 26 grams monounsaturated fat, 37 grams fiber, 1,993 mg sodium, 808 mg calcium

**, ***: Men, to boost your calories to about 2,200, double each food marked with **, and triple each food marked with ***.

TUESDAY

BREAKFAST
One cup Multi-Bran Chex** with 1/2 cup frozen wild blueberries and 1 cup fat-free milk.

LUNCH
Toss 1 cup salad greens, 1/4 cup shredded carrots, 1/4 cup shredded red cabbage, 1/8 avocado cut in chunks and 1 tablespoon chopped hazelnuts with 1 teaspoon extra virgin olive oil and 2 teaspoons balsamic vinegar. Stuff into a small whole wheat pita pocket.
One cup plain nonfat yogurt.

SNACK
PB Apple: Slice a Red Delicious apple, and spread with 2 tablespoons peanut butter.

DINNER

Sauté 2 ounces thinly sliced lean eye of round beef***, 1 small sliced yellow onion, 1 large sliced portobello mushroom and 1 minced garlic clove in 1 teaspoon olive oil. Serve with five steamed frozen asparagus spears and a small baked sweet potato** dusted with pumpkin pie spice.

TREAT
PB Granola Bar: Spread a fat-free date-almond granola bar** with 2 tablespoons peanut butter**.

DAY'S TOTAL
1,535 calories, 73 grams protein, 218 grams carbohydrates, 55 grams fat, 11 grams saturated fat, 28 grams monounsaturated fat, 34 grams fiber, 1,493 mg sodium, 890 mg calcium

WEDNESDAY

BREAKFAST
PB Shake: In a blender, whip together 1 cup fat-free milk, 1 small ripe banana, 2 tablespoons toasted wheat germ** and 2 tablespoons peanut butter.

LUNCH
One cup instant black bean soup and 1/2 cup raw broccoli florets.
One-half cup grapes.

SNACK
One cup calcium-fortified orange juice.

DINNER
Three ounces broiled salmon**, 1/2 cup cooked whole wheat couscous***, 1 cup brussels sprouts and 1 cup yellow squash cooked in 3 teaspoons olive oil.

TREAT
PB Muffin: Toast 1/2 whole wheat English muffin***, and spread with 2 tablespoons peanut butter**.

DAY'S TOTAL
1,536 calories, 78 grams protein, 195 grams carbohydrates, 60 grams fat, 11 grams saturated fat, 28 grams monounsaturated fat, 36 grams fiber, 1,708 mg sodium, 988 mg calcium

THURSDAY

BREAKFAST
One egg (or 1/4 cup egg substitute) scrambled with 1/4 cup each chopped green bell pepper and onions (frozen is fine) in 1 teaspoon canola oil. Season with salt and pepper.
Two clementines and 1/2 whole grain English muffin***, toasted.

LUNCH
Open-faced tomato melt: Top 1 slice whole wheat bread** with 1 thick slice fresh tomato** and 1 slice reduced-fat cheddar cheese**. Broil in a toaster oven until cheese melts.
One medium banana.

SNACK
PB Celery: Stuff a large celery rib** with 2 tablespoons peanut butter**.

DINNER
Cook 1 cup dry whole wheat macaroni**, then top with 1 cup low-fat mushroom-and-pepper pasta sauce. Add 12 large steamed shrimp** and 2 tablespoons grated Parmesan cheese.
Toss 2 cups salad greens with 2 teaspoons extra virgin olive oil and 1 tablespoon balsamic vinegar.

TREAT
PB Dates: Fill 4 large dates with 2 tablespoons peanut butter.

DAY'S TOTAL
1,495 calories, 72 grams protein, 183 grams carbohydrates, 62 grams fat, 14 grams saturated fat, 29 grams monounsaturated fat, 30 grams fiber, 1,947 mg sodium, 661 mg calcium

FRIDAY

BREAKFAST
PB Waffles: Toast 2 whole grain waffles** then spread with 2 tablespoons peanut butter**. Top with 1/2 cup thawed, mashed frozen strawberries.

LUNCH
Toss 2 cups baby spinach, 1/4 cup sliced red onion, 5 grape tomatoes and 2 ounces flaked white water-packed tuna** with 1 teaspoon extra virgin olive oil and 2 teaspoons red wine vinegar. Season with freshly ground black pepper and 1/4 teaspoon dried oregano.
One navel orange.

SNACK
Two whole wheat cinnamon graham crackers*** and a kiwifruit.

DINNER
Sauté 1/2 cup sliced yellow onion and 2 ounces diced chicken breast** in 2 teaspoons olive oil. Stir into 1 cup cooked wild rice**. Top with 1/2 tablespoon toasted chopped pecans. Serve with 1 cup cooked carrots.

TREAT
PB Sundae: Microwave 2 tablespoons peanut butter for about 1 minute (until melted). Drizzle over 1/2 cup fat-free frozen yogurt.

DAY'S TOTAL
1,534 calories, 72 grams protein, 184 grams carbohydrates, 61 grams fat, 11 grams saturated fat, 28 grams monounsaturated fat, 29 grams fiber, 1,230 mg sodium, 698 mg calcium

Natural Versus Homogenized

Natural peanut butter is healthier because the homogenized kind is full of trans fat (which comes from partially hydrogenated oils and is known to raise cholesterol) and sugar, right? Let's check the facts.

Prevention magazine had a laboratory measure trans fat in four homogenized brands: Skippy, Jif, Peter Pan and Finast (a supermarket label). The good news: The levels of trans fats per 2-tablespoon serving in all four brands were far lower than 0.5 gram. They were so low that, under proposed laws, they can legally claim 0 gram trans fat on labels. This confirms tests by the Peanut Institute that we reported last July. While only natural brands are totally trans-free, homogenized brands are ultra-low in trans fat.

Sunland Peanuts are all Natural Valencia Peanuts

What About Sugar?

Again, we compared labels. Per 2-tablespoon serving, homogenized brands contain an average of 3 grams of sugar, while natural brands contain 2 grams. No meaningful difference there.

So choose natural or homogenized, whichever you prefer. We think both are healthy. But we don't recommend homogenized reduced-fat peanut butter. You get less healthy monounsaturated fat, and you save few, if any, calories!
sucks all the fat from me to a skinny person on line."

Create Your Own Peanut Butter Menus

Here's the daily formula for making a healthy peanut butter menu with 30-to-35 percent of calories from mostly monounsaturated fat, 1,500 calories for women and 2,200 calories for men:

Food Group Servings for Women Servings for Men

Peanut butter 4 tablespoons 6 tablespoons

Other high-mono fats: