The cellulite solution: Eating plan
By Robin Vitetta-Miller, M.S.
In Wayne Westcott, Ph.D., and Rita LaRosa Loud's book, No More Cellulite (Perigee, 2003), the authors report that the women who participated in the three-day-a-week exercise program lost fat, gained muscle and said they had "less" or "a lot less" cellulite at the end of eight weeks. Of the 97 women who participated in the No More Cellulite and our own SHAPE studies, 24 of them combined their workouts with an 1,800- or 2,200-calorie meal plan. Guess what? Their results are even more exciting than the exercise-only group's! These 24 women lost more weight (on the scale), more fat weight and more inches. Our "Cellulite Solution Eating Plan" is simple: Women who do the three-day-a-week "Anti-Cellulite Workout" eat 1,800 calories. If you choose to exercise more (perhaps you play sports or you can't miss your hikes or yoga classes), you will need to eat 2,200 calories. Here are some healthy and delicious new meals and snacks. MENU 1 Midmorning Snack Lunch Midafternoon Snack Dinner For 2,200 calories
Breakfast
Whole-Grain Waffles With Raspberry Sauce: In a small saucepan, combine 1/2 cup frozen raspberries and 1 tablespoon maple syrup. Simmer 5 minutes, until raspberries break down. Spoon over 2 whole-grain waffles.
8 ounces nonfat milk
Total: 324 cal/6 g fat
1 ounce unsalted peanuts
1 apple
Total: 254 cal/15 g fat
Soy Turkey and Swiss on Rye: Top 1 slice whole-grain rye bread with 1 teaspoon spicy brown mustard, 2 ounces soy turkey or ham, 1 ounce reduced-fat Swiss cheese and 1 cup fresh watercress leaves. Top with second slice of bread.
Asian Slaw: Combine 2 cups shredded cabbage and carrots (from packaged coleslaw mix), 1 tablespoon fat-free mayonnaise, 1 tablespoon chopped fresh cilantro and 1 teaspoon sesame oil.
1 cup cubed cantaloupe melon
Total: 393 cal/10 g fat
5 reduced-fat whole-grain crackers (Triscuits) with 5 avocado slices (about 1/2 avocado)
Total: 234 cal/16 g fat
Tuna-Nectarine Kebabs: Cut a 4-ounce tuna steak into cubes. Alternate pieces of tuna, 1 cup nectarine chunks and 1/2 red onion (cut into 2-inch pieces) on metal or pre-soaked wooden skewers. Brush kebabs with 2 teaspoons teriyaki sauce. Grill or broil 5 minutes, until tuna is fork-tender, turning frequently.
Saffron Rice and Black Beans: Combine in a microwave-safe bowl 3/4 cup water, 1/2 cup instant brown rice, 1/3 cup canned black beans (rinsed and drained), 1 teaspoon saffron and 1/8 teaspoon black pepper. Place in a microwave-safe dish with a lid and microwave on high 5 minutes. Let stand 5 minutes. Fluff with a fork.
2 cups steamed broccoli topped with 1 teaspoon fresh lemon juice
Total: 609 cal/9 g fat
Nutrition Score for Menu 1: 1,814 calories, 26% fat (52 g; 11 g saturated), 53% carbs (240 g), 21% protein (95 g), 45 g fiber, 1,038 mg calcium, 12 mg iron, 2,355 mg sodium.
1. In the Saffron Rice and Black Beans, double the amount of water and brown rice, and add 1/4 cup canned black beans.
2. Add 1 cup fat-free chocolate frozen yogurt for dessert.
Total: 407 cal/2 g fat
Nutrition Score for Menu 1: 2,221 calories, 22% fat (58 g; 11 g saturated), 58% carbs (321 g), 20% protein (111 g), 50 g fiber, 1,210 mg calcium, 14 mg iron, 2,495 mg sodium.
