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How to Eat a Salad and Not Be Hungry 5 Minutes Later

How to Eat a Salad and Not Be Hungry 5 Minutes Later



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Salads have been touted as the holy grail of diet-friendly lunches for some time now. Loaded with vegetables, there’s no question that a salad is a healthy choice for a mid-day meal. But have you ever finished a salad and felt unsatisfied, hungry, and craving more? After eating a salad, have you only ever felt unsatisfied, hungry, and craving more?

This does not need to happen.

We have all been allowing this mistake for far too long. People trying to make a healthy choice with a salad for lunch are making a chronic and crucial error — they are making salads that, for lack of a better word, suck.

They pack their Tupperware for work with greens, tomatoes, and a drizzle of dressing. Maybe they throw in some dried fruit or a couple of walnuts. At lunchtime, they proudly open the plastic container filled with raw vegetables and chemical-laden premade dressing and chow down — only to be hungry again five minutes later.

Maybe some of them deny the ensuing hunger, until it catches up with them later on as they walk past an open box of doughnuts. Maybe some immediately grab a bag of potato chips from the office vending machine. Maybe some of them feel shame, believing something is wrong with them: Why wasn’t I full after eating my healthy salad? But all of these people have one thing in common. They made a caustic mistake with their “healthier” salad lunch.

It may seem obvious, but many salads are missing the key components to a satisfying meal: protein, fats, and carbs. It’s that simple.

No restaurant serves a main course salad without adding tons of toppings to the mix, and with good reason. Nutritionists have been parading this advice for decades — and yet still, people are leaving these nutrients out of their salads, probably for fear of fattening calories. These fears are unfounded. In reality, these ingredients fuel you, satiate your stomach, and keep your metabolism chugging along. Leave them out and you’ll be hit hard with hunger, cravings, and a slowing metabolic rate.

So next time you’re packing a salad, pack the toppings into your Tupperware. Add meat, cheese, nuts, seeds, olives, or grains. Roast potatoes and throw them on top, spoon in a pile of beans, or drizzle your spinach with tahini.

Don’t be afraid of these healthy foods — just add a reasonable balance of each and enjoy the feeling of satisfaction when you’re done eating the next day. No doughnuts required.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.


4 Surprisingly Rich Mediterranean Recipes That Burn Fat

Want to lose weight by eating rich foods, snacking on bread, and still enjoying coffee and wine? Of course you do. It&rsquos the dieter&rsquos dream&mdashor rather, it was your dream. Now, you can have your bread and wine&mdashand actually savor both without guilt.

That&rsquos the promise made by the new book The Greek Diet (HarperCollins), written by Prevention&rsquos own food and nutrition director Sarah Toland and acclaimed Greek chef Maria Loi. The science-driven approach uses a traditional or ancient Greek diet supported by the Mediterranean Triad&mdasholive oil, (whole) wheat, and wine&mdashto help trigger significant and sustainable weight loss by giving your body the fat-burning nutrients it needs think healthy fats from olive oil and seafood, stomach-filling fiber and B vitamins from beans, whole grains, and nuts, metabolism-boosting caffeine from coffee and tea, and protein and probiotics from creamy Greek yogurt. And don't forget the antioxidants in wine that help burn fat.

Best of all, there&rsquos no calorie- or carb-counting, and no elimination of major food groups that can leave you hungry, irritable, and vulnerable to overeating (hello Paleo diet). Quite the opposite, The Greek Diet encourages you to enjoy 12 different &ldquopleasure-factor" pillar foods, including wine, all on a daily basis, and to cook as often as possible, which can help increase your satisfaction in the food you eat.

The book also includes more than 100 mouthwatering recipes, including these 4 that can get you started on a path to effective&mdashand far more enjoyable&mdashweight loss.

Mediterranean Chicken Stew (pictured above)
SERVINGS: 8 to 10

1 Tbsp tomato paste
4 c chicken stock, vegetable stock, or water
1 whole chicken (3 lb), cut into 8 pieces
3 med eggplants, diced into 1-inch cubes
2 green bell peppers, roughly chopped
2 red bell peppers, roughly chopped
2 garlic cloves, minced
4 med tomatoes, diced
1 bunch fresh flat-leaf parsley, stemmed and chopped
½ c olive oil
Salt and freshly ground black pepper
Greek yogurt, for serving

1. PREHEAT the oven to 375˚F.
2. DISSOLVE the tomato paste in the chicken stock in a medium bowl.
3. COMBINE the chicken, eggplant, bell peppers, garlic, tomatoes, parsley, olive oil, and salt and pepper to taste on a large baking pan.
4. POUR the tomato paste mixture over the baking pan. Cover and bake for 30 minutes. Uncover and bake until the chicken is thoroughly cooked and golden, another 30 minutes.
5. SERVE with Greek yogurt.