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A truly tasteful way to losing weight

As obesity is reaching epidemic levels in the United States, losing weight has become more important than ever. And picking the right diet has become more than just cutting calories and exercising. For some, low-carb and low-fat are also important words in the quest to lose weight. In a new book, "The Hamptons Diet," Dr. Fred Pescatore eliminates the processed foods in most American diets and gets
/ Source: TODAY

As obesity is reaching epidemic levels in the United States, losing weight has become more important than ever. And picking the right diet has become more than just cutting calories and exercising. For some, low-carb and low-fat are also important words in the quest to lose weight. In a new book, "The Hamptons Diet," Dr. Fred Pescatore eliminates the processed foods in most American diets and gets back to lean proteins, complex carbohydrates and monounsaturated oil that he claims will help you lose weight. Here's a sample menu plan from the book. 

Day 1 Sample Menu Plan



Breakfast

This will serve as your basic omelet recipe. You can substitute your favorite ingredients — as long as they’re on your acceptable list — for the goat cheese and the arugula listed here.

Cheese and Arugula OmeletDr. Fred Pescatore

2 servings Carbohydrates per serving: 4

Whisk all the ingredients, except the goat cheese and the arugula, together in a bowl until frothy. Heat the oil in a skillet until hot. Sauté the arugula for 1 minute or until wilted. Pour the egg mixture over the greens and, as they begin to set, lift the edge of the eggs with a spatula to allow the liquid eggs to slide beneath the cooked eggs. Continue to cook over a low heat until the eggs are set but not too firm. Before they set too much, simply add the goat cheese or whatever other ingredient you choose. Fold the omelet in half and serve.

91232006091931902eggs44 eggswater2tablespoon2 tablespoons waterheavy cream2tablespoon2 tablespoons heavy creamSaltSaltPepperPepperparmesan cheese1tablespoon1 tablespoon grated parmesan cheesemacadamia nut oil1tablespoon1 tablespoon macadamia nut oilarugula leaves22 large handfuls of arugula leaves, fresh from your gardencrumbled goat cheese0.5cup1/2 cup crumbled goat cheese

Lunch



Roast Beef with Melted Provolone Roll-UpsDr. Fred Pescatore

On a cookie sheet, divide the roast beef into 4 equal portions. Lay a slice of provolone cheese onto each bed of roast beef and spread with horseradish. Sprinkle with salt and pepper. Roll up, and secure with toothpicks that have been sitting in a water bath for 30 minutes. Place in a preheated 375-degree F oven until the cheese melts, about 5 to 8 minutes, and serve.

Green Salad with choice of dressing (Sherry Vinaigrette, Sour Cream Dressing, Creamy Peanut Dressing)

91232008273654554roast beef1pound1 pound thinly sliced roast beefcheese4slice4 slices provolone cheeseHorseradishHorseradishSalt and pepperSalt and pepper to taste

Dinner



Creole Rubbed Tuna SteakDr. Fred Pescatore

4 servings Carbohydrates per serving: 0

Combine all the ingredients except arugula in a stainless steel bowl, and mix together until the tuna steaks are well coated. Refrigerate for 2 hours. On a preheated grill over high heat, sear the tuna on each side for 2 minutes.  This will leave the tuna seared on the outside but raw on the inside. For more doneness, cook on each side for an additional minute until it reaches the desired temperature. Serve over a bed of arugula leaves.

91232006048139804tuna fillets8ounce4 (8-ounce) tuna filletscurry powder1tablespoon1 tablespoon curry powdermacadamia nut oil4tablespoon4 tablespoons macadamia nut oilgarlic2tablespoon2 tablespoons minced fresh garlicpepper11 Scotch bonnet pepper, stemmed, seeded, and mincedginger1teaspoon1 teaspoon grated fresh gingerSea saltSea saltblack pepperFreshly ground coarse black pepperArugula leavesArugula leaves (raw)



Gardiner’s Zucchini SaladDr. Fred Pescatore

6 servings Carbohydrates per serving: 6

Cut the zucchini crosswise into 1/2-inch slices. Cover with water in a saucepan and bring to a boil, reduce heat, and cook about 4 minutes or until just barely tender. Drain, and refresh in cold water. Do not overcook. Drain again. In a stainless steel bowl, combine the zucchini, onion, chilies, and olives; mix with oil and vinegar dressing, and chill at least 2 hours. Before serving, mix in the avocado, and top with the crumbled cheese.

91232006048460485zucchini2pound2 pounds zucchini, mix of yellow and greenred onion0.51/2 red onion, thinly slicedgreen chiles4ounce1 (4-ounce) can mild green chiles, drained and dicedyour favorite olives, sliced4ounce4 ounces your favorite olives, slicedOil and vinegar dressingavocado11 avocado, choppedqueso fresco0.5cup1/2 cup queso fresco

Dressings & Dips

Pesto Dip

Dr. Fred Pescatore

Excerpted from "The Hamptons Diet" by Dr. Fred Pescatore. Copyright © 2004 by Dr. Fred Pescatore. Published by John Wiley & Sons, Inc.All rights reserved. No part of this book can be used without permission of the publisher.