Some tips and a sample menu from “The Flavor Point Diet,” a new weight-loss book by obesity researcher Dr. David Katz of Yale University.
- Avoid mixing sweet and salty foods at the same meal, though an occasional Chinese food meal is OK.
- Avoid processed food with lots of hidden flavors that can stimulate overeating.
- Drink six 8-ounce glasses of water throughout the day.
- Always start dinner with a mixed green salad to help curb your appetite.
- Eat some of the same flavor at every meal of the day to help feel full sooner.
For “tomato” day, breakfast is a sandwich of two slices of while grain bread, one soft-cooked egg, two slices of tomato and 1 tablespoon of part-skin mozzarella cheese. Morning snack is 12 cherry tomatoes with two tablespoons of hummus. Lunch is tomato and black bean Mediterranean salad in half a whole-wheat pita. Afternoon snack is 12 baked corn chips and one-third cup tomato salsa. Dinner is baked tilapia with tomatoes, olives and capers, cooked bulgur wheat, sauteed cauliflower florets, tossed garden salad with chickpeas. Dessert is peach-blueberry salad.
Total calories: 1,535, 24 percent from fat, 20 percent from protein, 56 percent from carbohydrates; 53 grams fiber; 272 milligrams cholesterol; 2,186 milligrams sodium.