Lucy Danziger - The drop 10 diet cookbook: More than 100 tasty, easy superfood recipes that effortlessly peel off pounds

THE DROP 10 DIET

THE NINE ROOMS OF HAPPINESS:
LOVING YOURSELF, FINDING YOUR PURPOSE, AND GETTING OVER LIFES LITTLE IMPERFECTIONS
(with Catherine Birndorf, M.D.)

A Ballantine Books Trade Paperback Original

Copyright 2013 by Cond Nast

All rights reserved.

Published in the United States by Ballantine Books, an imprint of The Random House Publishing Group, a division of Random House, Inc., New York.

B ALLANTINE and colophon are registered trademarks of Random House, Inc.

LIBRARY OF CONGRESS CATALOGING-IN-PUBLICATION DATA
Danziger, Lucy S.
The drop 10 diet cookbook : more than 100 tasty, easy superfood recipes that effortlessly peel off pounds / Lucy Danziger, editor in chief, SELF magazine.
pages cm
Includes index.
eISBN: 978-0-345-53168-1
1. Weight loss. 2. Reducing dietsRecipes.
3. Self-care, Health.
I. Title. II. Title: Drop ten diet cookbook.
RM222.2.D2732 2013
613.25dc23 2012043557

Photographs by Kana Okada
Food styling by Maggie Ruggiero
Prop Styling by Pam Morris

www.ballantinebooks.com

Book design by Casey Hampton

v3.1

WHAT IF YOU LEARNED THAT YOU COULD LITERALLY CHANGE your body and your life, one bite at a time? That may sound dramatic, but its true. The cornerstone of this recipe book is a list of 30 simple, whole foods that science shows can have a significant impact on your weight and health. Each member of this delicious dream team contains nutrients that crank up your metabolism, fill your belly for few calories, stop the cycle of cravings, stymie fat production and storage, and more. Think of these foods as fat-fighting superheroes hiding in plain sightin the produce aisle, in the dairy case, at the butcherwaiting for you to unleash their pound-peeling power by, well, cleaning your plate.

You may have met these weight loss superfoods in The Drop 10 Diet, which featured an easy, repeatable five-week plan to whittle off 10, 20, 30 (or more!) pounds. But even if you didnt, simply swapping some of these recipes into your regular meal rotation can help trigger weight loss. (You can slip them into the easy menu plan in the first book, too.) Thats all it takes: Eat more delicious superfoods, lose weight. Study after study, plus our own testers and countless (trimmer!) fans of The Drop 10 Diet, have shown that loading up on these nutrition A-listers can improve the odds of weight loss success, help you eat less junk, and pass up the giant portions that pack on flab in the first place.

Before you started reading, you probably already checked out some of the recipes and the luscious-looking photos. At first glance, they may seem to have a lot in common with what many traditional cookbooks offer: tasty crowd-pleasers starring favorites like pasta, steak, cheese, and chocolate. But thats where the similarities end. Not only are these flavorful dishes a snap to make, but each allows you to indulge in the kind of food you love and still lose pounds and inches, lower your risk for major diseases, and gain energy.

The tasty Drop 10 superfoods offer enough variety to keep you from feeling like a diet zombie, mindlessly feeding on the same lifeless rabbit fare day in and day out. But variety wasnt the only factor we considered when creating the deliciously diverse list. Like instruments in a band or the clothes in your closet, each food brings something cool and different to the table. Heres a sample of what to expect once you begin enjoying the superfood-filled recipes in this book:

CALORIES AND BODY FAT WILL DISAPPEAR. Think about washing a crusty pot with soap and a scrub sponge versus only water and your hand. Youll go through the same motions, but the detergents and sponge make your efforts easier and more effective, and the job goes faster. Thats essentially what happens when you eat these superfoods; their nutrients spur you to torch more fat or absorb fewer calories from your meals, so they do a chunk of your weight loss work for you! A few highlights of their stealth power agents:

Calcium blocks fat storage. Eat Parmesan and yogurt and youll slap down two hormones that otherwise tell your body to pack on fat.

Protein prompts calorie burning. About 100 extra a day, research suggests, if 30 percent of your calories come from this nutrient. Your body has to work harder to digest protein than it does carbs or fat, sizzling up about twice the number of calories in the process. Protein also helps build and maintain lean muscle, which helps rev metabolism (even on those slouch-on-the-couch kind of days).

Healthy fats help strip fat off you. The unsaturated fats in avocado, fish, and olive oil are more readily burned by your body than saturated fats in butter and the like. Researchers arent sure why, but some suspect that our DNA may be programmed to allow only monounsaturated fat to activate genes that favor fat burning and resist fat storage.

Fiber blocks some calories in food. This body buddy is found in 70 percent of the superfoods (whole-grain pasta, apples, broccoli, even dark chocolate!). If you boost your daily intake to at least 24 grams, you could erase 90 calories a day, a study in The Journal of Nutrition reveals. Fibers trick for making inches disappear: This miracle nutrient binds to some of the fat and calories you eat and directs them through your digestive tract before you absorb them all.

Resistant starch (RS) helps you burn 23 percent more fat. Carbs have a bad rep, but RS is one type youll want to befriend. It doesnt digest like most other nutrientsinstead, it lingers in your system, where it may step up production of hormone compounds that take your flab burning from hot to flaming.

YOULL THWART YOUR BODYS PRODUCTION AND STORAGE OF FAT. The Drop 10 superfoods are digestive slowpokesand thats a good thing, because as fiber, protein, and fats in food break down, they feed your body a slow, steady stream of fuel. Refined carbohydrates (white bread and cookies, for example), full-calorie sodas, and other processed foods digest at a breakneck pace and send a gusher of glucose (your bodys main fuel source) into your bloodstream at once. Its more than you need, and the excess gets packed away as fat.