The Cellulite Solution: Eating Plan
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.
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
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.
For 2,200 calories
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.
Bagel With Olive Cream Cheese: Combine 4 teaspoons light cream cheese and 2 teaspoons diced pimento-stuffed green olives. Spread mixture on a 2-ounce whole-wheat bagel.
8 ounces calcium-fortified grapefruit juice
Total: 333 cal/5 g fat
1/2 whole-wheat pita with 1/4 cup hummus
Total: 190 cal/6 g fat
Turkey-Roasted Red Pepper Quesadilla: Top a whole-wheat tortilla with 2 teaspoons honey mustard, 3 ounces roasted turkey breast, 2 ounces shredded reduced-fat Mexican cheese blend (such as Sargento), 1/2 roasted red pepper and 1 cup mustard greens, chard or fresh spinach leaves. Top with second tortilla and place in a microwave-safe dish with a lid. Microwave on high 1 minute, until cheese melts.
Mixed Bean Salad: Combine 1/4 cup each canned pink beans and black-eyed peas (rinsed and drained), 1 chopped green onion, 1 tablespoon chopped fresh basil, 2 teaspoons red wine vinegar, 2 teaspoons olive oil and 1/8 teaspoon black pepper.
2 kiwis, peeled and sliced
Total: 738 cal/18 g fat
Sour Cream-Dill Dip: Combine 2 tablespoons fat-free sour cream and 1 teaspoon chopped fresh dill. Serve with 8 baby carrots.
1/3 cup roasted soy nuts
Total: 227 cal/9 g fat
Creole-Crusted Halibut: Coat a 4-ounce halibut fillet with 1 teaspoon Creole seasoning. Transfer fish to a baking sheet coated with cooking spray and roast at 400° F for 15 minutes, until fork-tender.
Steamed Green Beans With Orange-Poppy Seed Dressing: Whisk together 2 tablespoons orange juice, 1 teaspoon olive oil and 1/2 teaspoon poppy seeds. Salt to taste. Spoon mixture over 1 cup steamed green beans.
1 baked sweet potato (Pierce with a fork and bake at 400° F for 35 minutes.)
Total: 336 cal/8 g fat
Nutrition Score for Menu 2: 1,824 calories, 22% fat (46 g; 10 g saturated), 52% carbs (237 g), 26% protein (118 g), 49 g fiber, 1,542 mg calcium, 15 mg iron, 2,240 mg sodium.
For 2,200 calories
1. Add 1 banana to the midmorning snack.
2. Add 1 cup tomato soup to lunch.
3. Add 1/4 cup cooked quinoa or brown rice to the Bean Salad at lunch.
4. Add a 2-ounce whole-grain roll to dinner.
Total: 370 cal/3 g fat
Nutrition Score for Menu 2: 2,194 calories, 20% fat (49 g; 10 g saturated), 58% carbs (317 g), 22% protein (121 g), 57 g fiber, 1,739 mg calcium, 19 mg iron, 2,537 mg sodium.
Eggs Florentine: In a small saucepan, bring 2 cups water and 1 teaspoon vinegar to a boil. Break 2 eggs into the boiling water and reduce to a simmer for 3 minutes, until yolks are cooked. Remove eggs with a slotted spoon, reserving water in pan, and set aside. To the simmering water, add 1 cup chopped spinach and cook 30 seconds. Remove spinach with a slotted spoon and place on top of a toasted whole-wheat English muffin. Top spinach with eggs. Season eggs with salt and black pepper.
4 ounces lowfat (1 percent) chocolate milk
Total: 472 cal/14 g fat
1/2 cup whole-grain cereal (such as Total) with 4 ounces calcium-fortified vanilla soy milk
Total: 124 cal/2 g fat
Smoky Salmon Salad on a Baguette: Slice a 2-ounce wedge of a whole-wheat baguette in half horizontally. Combine 3 ounces canned salmon, 1 tablespoon fat-free mayonnaise, 1 teaspoon drained capers and 1/4 teaspoon Colgin Natural Liquid Smoke (sold next to the barbecue sauce in the grocery store). Spread mixture onto bottom half of baguette and top with 4 endive leaves. Replace top of baguette to make a sandwich.
1 cup cubed mango topped with 2 teaspoons fresh lime juice
Total: 380 cal/6 g fat
4 Fig Newton cookies
Total: 220 cal/5 g fat
Pasta e Fagioli: Heat 2 teaspoons olive oil in a medium saucepan over medium-high heat. Add 2 tablespoons chopped onion and 2 minced garlic cloves and sauté 3 minutes, until tender. Add 1 cup canned crushed tomatoes, 1 cup reduced-sodium chicken broth, 1/3 cup canned white beans (rinsed and drained), 1/2 cup whole-wheat penne (or any small shaped) pasta, and 1/8 teaspoon black pepper. Bring to a boil, reduce heat, cover and simmer 10 minutes, until pasta is tender.
Wilted Frisée Salad With Mushrooms: Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add 1 tablespoon minced shallot and 1/2 cup sliced mushrooms and cook 3 minutes, until mushrooms release juice. Add 2 cups frisée (curly endive) or chopped Romaine lettuce and cook 1 minute, until greens wilt. Remove from heat and drizzle with 2 teaspoons balsamic vinegar. Salt and pepper to taste.
2-ounce whole-grain roll
Total: 631 cal/20 g fat
Nutrition Score for Menu 3: 1,827 calories, 22% fat (47 g; 10 g saturated), 61% carbs (286 g), 17% protein (80 g), 43 g fiber, 1,520 mg calcium, 20 mg iron, 2,487 mg sodium.
For 2,200 calories
1. Add 1/2 cup lowfat yogurt to the midmorning snack.
2. Add a peach and 1 cup cubed watermelon (or any 2 fruits available) to the midafternoon snack.
3. In the Pasta e Fagioli, add 1 cup water or broth and 1/2 cup pasta.
4. Add 1 cup greens to the Frisée Salad.
Total: 385 cal/3 g fat
Nutrition Score for Menu 3: 2,212 calories, 20% fat (50 g; 11 g saturated), 65% carbs (365 g), 15% protein (85 g), 51 g fiber, 1,778 mg calcium, 23 mg iron, 2,579 mg sodium.
Open-Faced Banana-Peanut Butter Sandwich: Spread 1 tablespoon reduced-fat peanut butter on 1 slice whole-wheat bread. Slice 1 banana over top.
4 ounces nonfat milk
Total: 334 cal/7 g fat
1 lowfat granola bar
Soy Latte: Combine 4 ounces brewed coffee and 4 ounces calcium-fortified vanilla soy milk. Top with a pinch of cinnamon or cocoa powder.
Total: 199 cal/4 g fat
Mozzarella-Basil Pita: Stuff 1 whole-wheat pita pocket with 1 ounce part-skim mozzarella cheese, 4 tomato slices and 1/4 cup fresh basil leaves.
1/2 cup commercially prepared black bean soup (such as Progresso)
Total: 341 cal/6 g fat
1/4 cup mixed dried fruit (such as Dole or from the bulk bins at the health-food store) with 2 tablespoons walnuts
Total: 194 cal/9 g fat
Chicken Cheesesteak Roll-Ups: Heat 2 teaspoons of olive oil in a large skillet over medium-high heat. Add 1/3 cup of sliced onion and cook 2 minutes, until soft. Add a 4-ounce skinless, boneless chicken breast half cut into thin strips and cook for 3-5 minutes, until cooked through. Spoon chicken mixture onto a whole-wheat tortilla and top with 1 ounce of shredded reduced-fat Cheddar cheese, 1/4 cup shredded lettuce and 2 tomato slices. Place the wrap in a microwave-safe dish with a lid and microwave on high 30 seconds, until cheese melts.
Oven-Roasted Potatoes: Quarter 2 small red potatoes and transfer to a baking sheet. Coat the potatoes with cooking spray and season with salt and black pepper. Roast at 400º F for 25 minutes, until fork-tender.
Oriental Vegetables: Heat 1 teaspoon peanut oil in a large nonstick skillet over medium-high heat. Add 1 cup chopped bok choy, 1 cup cauliflower florets, 1 sliced carrot and 1 tablespoon reduced-sodium soy sauce and cook 2 minutes, until vegetables are crisp-tender.
Total: 728 cal/23 g fat
Nutrition Score for Menu 4: 1,796 calories, 24% fat (49 g; 12 g saturated), 57% carbs (256 g), 19% protein (85 g), 47 g fiber, 1,035 mg calcium, 15 mg iron, 2,156 mg sodium.
For 2,200 calories
1. Add 1 cup whole-grain cereal with 1/2 cup nonfat milk to breakfast.
2. Add a smoothie to the midafternoon snack: Purée in a blender 1/2 cup nonfat milk, 1 cup fresh or frozen raspberries and enough ice to make a thick drink.
3. Add 2 tablespoons walnuts to the midafternoon snack.
Total: 382 cal/12 g fat
Nutrition Score for Menu 4: 2,178 calories, 25% fat (61 g; 13 g saturated), 57% carbs (311 g), 18% protein (98 g), 57 g fiber, 1,392 mg calcium, 17 mg iron, 2,287 mg sodium.
Make your calories count
When you grocery shop, be sure to choose the most nutrient-dense foods for the best nutritional value per calorie:
- In the produce section, pick colorful fruits and vegetables: dark, leafy greens; deep-orange sweet potatoes and cantaloupe; red bell peppers and strawberries; bright-green beans, zucchini and broccoli.
- In the dairy aisle, opt for low- and nonfat milk, yogurt and cheese, and substitute calcium-fortified soy products for dairy a few times each week.
- When choosing proteins, opt for skinless chicken and turkey, fish and shellfish, eggs and nuts. And don't forget the added protein punch from beans and lentils (not to mention their fiber contribution).
- Grab only the great grains, meaning whole-grain breads, brown rice, whole-wheat pastas (including couscous), quinoa, barley and buckwheat. And leave the refined, white-flour products on the shelves.