Last updated : Wednesday, September 23, 2009

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Eat What You Crave and Drop 10 Pounds

If you find it hard to swear off chocolate and brie, here's the best news yet: You don't have to. Labeling indulgent foods as off-limits only sets you up for diet disaster, says Cynthia M. Bulik, PhD, author of Crave: Why You Binge Eat and How to Stop. Total elimination will eventually trigger a rebellion, which could send you into a munch-fest.

That's why we've created a decadent 1,350-calorie-a-day diet plan with no deprivation and filled with smart portions of foods we all crave - from burgers to sushi. Our options are rich in monounsaturated fatty acids (MUFAs), resistant starch (a type of fiber), and conjugated linoleic acid (CLA), natural fat-burners that research shows help you lose. Just indulge in this meal plan, exercise regularly, and you're on your way to losing big.

Your mix-and-match plan:

Enticing Breakfasts: About 350 calories each (pick one each day)

Double-apple pancakes:
Prepare batter for 2 (5-inch) pancakes from a buckwheat-pancake mix, and add 1 finely diced apple; cook according to package directions. Combine 2 teaspoons apple butter and 1 teaspoon honey; drizzle over pancakes. Sprinkle with 1 teaspoon chopped walnuts.
360 calories

Panera Bread strawberry granola parfait:
Enjoy with a cup of freshly brewed coffee with 2 tablespoons whole milk and 1 teaspoon sugar (about 1 packet).
350 calories

Eggs Arugula:
Top 1 slice whole-grain toast with a 3/4-ounce slice provolone cheese, 6 leaves fresh arugula, and 1 egg cooked over easy in 1 teaspoon butter; drizzle with 1 teaspoon fresh lemon juice, and add sea salt, to taste. Serve with 1 cup red grapes.
360 calories

Amy’s Breakfast Scramble Wrap:
Zap this wrap in the microwave; enjoy with a cup of unsweetened green tea.
380 calories

Mini French panninis:
Toast 6 (1/3-ounce) slices from a crusty French baguette. Spread with 1 1/4 ounces (total) Camembert. Top 3 with very thin slices of a small Bartlett pear; top with the other toast slices, cheese side down.
360 calories

Indulgent Lunches: About 400 calories each (pick one each day)

Asian take-out:
Order edamame with sea salt (about 1/2 cup shelled beans) and an 8-piece sushi platter, such as a California or tuna-avocado roll, with soy sauce, wasabi, and ginger to taste.
420 calories

Kashi Mayan Harvest Bake:
Enjoy this microwaveable entrée with a cup of raspberries or a fresh kiwifruit.
400 calories

PLT sandwich:
Stuff 1 1/2 ounces prosciutto, 1/2 cup microgreens (miniature greens, such as micro-arugula), 3 thick slices tomato, and 1 1/2 teaspoons each balsamic vinegar and olive oil in 2 ounces whole-wheat ciabatta bread. Serve with 1 cup cubed cantaloupe.
390 calories

Cheese and star fruit platter:
Arrange on a platter 1 ounce each brie or aged goat cheese, feta, and Cheddar; slices from 1 star fruit; and 5 whole-grain crackers.
410 calories

Smoky stuffed potato:
Microwave a large potato until done. Halve potato. Remove pulp; save skin. Mix pulp with 1 tablespoon crème fraîche and sea salt, to taste. Stuff skin with potato mix. Top with 1/2 ounce shredded smoked Gouda; reheat and top with 1/3 cup sliced leeks sautéed in 1 teaspoon canola oil until brown.
420 calories

To-Die-For Dinners: About 450 calories each (pick one each day)

Grilled wild salmon caesar salad:
Grill or pan-grill 4 ounces wild salmon to desired doneness. Slice into 6 pieces. Toss 3 cups chopped romaine lettuce with 2 tablespoons Caesar dressing and 4 large croutons. Top salad with salmon, 3/4 ounce shaved Parmesan cheese, and black pepper, to taste. Serve with a skewer of 8 grilled cherry tomatoes or bell pepper pieces and a lemon wedge.
460 calories

Veggie burger meal:
Serve a veggie burger, such as Morningstar Farms Classic Burger, on a toasted whole-wheat bun with 1 cup mixed greens and 2 teaspoons spicy Dijon. Enjoy with 1 cup butternut squash soup, such as Pacific Natural Foods Organic Creamy Butternut Squash Soup, and 2 cups mixed-greens salad with 2 tablespoons light vinaigrette and 2 teaspoons chopped pecans.
460 calories

Quiznos Italiano flatbread sammie:
Enjoy with a 1-ounce serving of Sun Chips on the side.
445 calories

Take-out rotisserie-roasted chicken breast:
Have with 12 microwave-steamed baby carrots. Sprinkle meal with fresh parsley, to taste. Serve with 2 cups baby spinach salad topped with 3/4 ounce shaved Asiago cheese, 2 teaspoons each pine nuts and raisins, 1 tablespoon aged red wine vinegar, and 1 teaspoon extra-virgin olive oil.
440 calories

Cocoa-spiced petite steak and potatoes:
Rub 4 1/2 ounces lean filet mignon with 1/2 teaspoon each unsweetened cocoa powder, cinnamon, and black pepper. Grill or pan-grill until medium-rare; add sea salt, to taste. Serve with 1/3 cup plain nonfat Greek yogurt. Enjoy with 1 cup roasted potatoes with rosemary and 1 1/2 cups roasted Brussels sprouts.
420 calories

Creamy linguine marinara:
Stir 1/4 cup of your favorite marinara sauce with 1 ounce soft goat cheese in a saucepan over medium heat until creamy and steamy. Toss with 1 1/2 cups cooked whole-wheat linguine. Sprinkle with chopped fresh basil, if desired. Lightly sauté 6 ounces broccoli rabe or spinach in 1 teaspoon extra-virgin olive oil, thinly sliced garlic, and the juice of 1 lemon wedge.
460 calories

Super-Tasty Snacks: About 150 calories each (pick one each day to enjoy anytime)

Decadent grilled figs:
Lightly grill or pan-grill 3 figs, halved. Top with 1 tablespoon finely crumbled blue cheese and 1/2 teaspoon honey.
150 calories

Almond butter and jam crostini:
Toast 1 slice whole-grain bread, cut into 4 pieces diagonally. Top each piece with 1/2 teaspoon each almond butter and raspberry jam.
160 calories

Chips and guac:
Enjoy a 100-calorie pack of guacamole with 6 blue or red corn tortilla chips.
150 calories

Dark chocolate:
Enjoy 1 ounce of a semisweet or bittersweet (about 59% or more) bar, such as Dagoba Organic Dark Chocolate.
140 calories

Cheesy Popcorn:
Munch on 1 1/2 cups white Cheddar cheese popcorn.
140 calories

Chocolate covered banana:
Drizzle 1 banana with 1 tablespoon chocolate syrup.
160 calories

Match your workout to your mood:

Feeling good about your activity can actually help you drop poundage, according to Harvard research. Use this mix-it-up fitness plan with our diet to lose up to 10 pounds in a month. Do five workouts a week - choose one activity each time you exercise.

If you're feeling stressed …
Run at a 6 mph pace for 30 minutes, then cool down with a 5-minute walk.
Burn 361 calories

If you're feeling lazy …
Play tag, catch, or something active with children or your dog for an hour.
Burn 340 calories

If you're feeling rushed …
Ride a stationary bike vigorously for 30 minutes.
Burn 357 calories

If you're feeling social …
Take a ballroom dance class for 1 hour.
Burn 374 calories

More from Health.com:

Lose Weight on Fast Food (Really!)

Curb Your Hunger With Running

The Real Reasons We Eat Too Much

For some delicious family dinner recipes, go to iMag's Food section.

 

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