Like sex, coffee and beer. peanut butteris a better choice It’s a heart therapy. You can spoon directly out of the jar.

Sign up for the Skippy Diet and not only can you lower your risk of heart disease but you may also increase the production of testosterone in your body; and testosterone can help you grow big muscles have an erection And possibly even getting a high-paying job in the adult film industry.

But those benefits are weak compared to the latest findings about monounsaturated fatand especially peanut butter According to research from Brigham and Women’s Hospital, people who ate a diet high in foods such as olive oil, avocado, and peanut butter were more likely to lose weight and control weight loss than those on a low-fat, high-fat diet. supervision Nutrition researchers at Purdue University also subscribe to Theory. Skinny-in-a-Jif They said men felt fuller and ate less peanut butter after snacking than eating other foods.

The reason is simple: the great taste of peanut butter. Because dieting in large quantities like peanut butter doesn’t make you feel deprived. It’s easier to follow and won’t make you a victim. craving How do you feel about other foods? “Taste is really the key. If you like what you eat The easier it is to stick with it,” says Kathy McManus, RD, co-author of the study at Brigham and Women’s Hospital.

So with that in mind – and a jar of peanut butter In our hands, we strive to create the ultimate food for peanut butter lovers. Follow this for a week and you’ll lose half a pound. Follow it longer and you’ll continue to lose weight and keep it up. (As long as you’re not eating more than 6 tablespoons of peanut butter, or 2,200 total calories in a single day.) Heck, you’ll burn 90 additional calories per serving just by scraping things off the roof of your mouth.

breakfast

PB&B Breakfast Shakes

get this

Fat-free milk 1 c

1 medium banana

2 tablespoons peanut butter

Do this: Pour all ingredients into a blender and press Liquefy. Make 1 place.

Per serving amount: 384 calories, 18 g (g) protein, 46 g carbs, 17 g total fat, 5 g fiber

Creamy Peanut Butter Pudding

Use this:

2 tablespoons peanut butter

1 c Dannon Fat-Free Vanilla Yogurt

1 medium banana, sliced

Do this: Put the peanut butter in a bowl and microwave until the butter starts to melt. Pour the yogurt into a bowl, stir to combine, then sprinkle with bananas. Makes 1 serving.

Per serving amount: 418 calories, 16 g protein, 55 g carbohydrates, 17 g total fat, 5 g fiber

French Toast with Peanut Butter Maple Syrup

Use this:

1 egg

2 tablespoons fat-free milk

1 teaspoon vanilla extract

2 slices of white bread or whole wheat

1/4 c maple syrup

4 tbsp peanut butter

Do this: Mix eggs, milk and vanilla in a large flat dish. Dip the bread into the egg mixture. Then turn over to coat both sides. Heat the bread on both sides in a nonstick pan until golden brown. Stir the maple syrup and peanut butter together in a separate bowl and microwave until warm. Pour over French toast. Open mouth. Eat. Makes 2 servings.

Per serving amount: 365 calories, 13 g protein, 35 g carbohydrates, 19 g total fat, 3 g fiber

lunch

Ham and Raisin Sandwich

Use this:

2 tablespoons peanut butter

2 slices of raisin bread

2 Canadian bacon

Do this: Spread peanut butter on bread, slap bacon, and make a sandwich. Makes 1 serving.

Per serving amount: 421 calories, 24 g protein, 34 g carbs, 23 g total fat, 4 g fiber

The Thin Elvis Special

Use this:

2 tablespoons peanut butter

2 slices whole grain bread

1/2 tbsp honey

1/2 large banana, peeled and sliced

Do this: Spread peanut butter on both slices of bread. Sandwich honey and banana between two slices. Heat a nonstick pan over medium heat. Lightly smear the bread with butter-flavored cooking spray before placing the bread on the pan. Grill sandwiches on each side for 2 minutes or until golden brown. Serve hot. Makes 1 serving.

Per serving amount: 396 calories, 13 g protein, 57 g carbohydrates, 18 g total fat, 13 g fiber

Peanut and Tomato Creole Soup

Use this:

1 can (10 ounces) Campbell’s Tomato Soup

Fat-free milk 1 c

2 tablespoons peanut butter

Tabasco Sauce

Do this: Combine soup, milk and peanut butter in a medium saucepan and heat over medium heat. Stir until the peanut butter has melted. Add tabasco sauce to taste. Serve hot. Makes 1 serving.

Per serving amount: 494 calories, 22 g protein, 68 g carbohydrates, 16 g total fat, 7 g fiber

dinner

Spicy Peanut Sauce Pasta

Use this:

2 tablespoons peanut butter

2 tablespoons low sodium soy sauce

2 tablespoons of lemon juice

1 clove garlic, finely chopped

Red chilli powder 1 teaspoon

1 1/2 c hot water

6 ounces whole wheat pasta, cooked

1/2 red bell pepper, thinly sliced

Do this: Combine peanut butter, soy sauce, lemon juice, garlic, ground pepper and water in a blender and blend until smooth. Pour sauce over pasta, stir well and sprinkle with bell pepper. Makes 1 serving.

Per serving amount: 233 calories, 10 g protein, 33 g carbohydrates, 9 g total fat, 5 g fiber

Asian Chicken Salad Pitas

Use this:

4 tablespoons peanut butter

2 tbsp teriyaki sauce

2 chicken breasts, baked and diced

1/3 c canned pineapple, drained and chopped

1/4 c parsley, chopped

1/3 c canned water chestnuts, drained and chopped

1 red bell pepper

Shallots, sliced ​​1 head

2 6” pitas

Do this: Mix the peanut butter and teriyaki sauce in the bottom of the large bowl. Pour the rest of the salad ingredients and stir everything together. Divide the pitas in two, unzip them, and fill the halves with a quarter of the salad. Makes 2 servings.

Per serving amount: 595 calories, 43 g protein, 63 g carbohydrates, 22 g total fat, 11 g fiber

Mango Peanut Chicken

Use this:

4 tablespoons peanut butter

1 teaspoon Dijon mustard

1 clove garlic, finely chopped

1 tbsp honey

2 chicken breasts, baked

1 mango

Do this: Combine peanut butter, mustard, garlic and honey in a small bowl. Heat the ingredients in the microwave. stir occasionally until dissolved Peanut Butter Sauce on Chicken Then topped with diced mango. Makes 2 servings.

Per serving amount: 488 calories, 38 g protein, 33 g carbohydrates, 24 g total fat, 4 g fiber

Adapted from Prevention’s The Peanut Butter Diet by Holly McCord, RD 2001 by Rodale, Inc. Available wherever books are sold.