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" No joke: What you eat tomorrow can change the way the scale shifts. Of course, you know how easy it is to put on pounds in just one day (think Easter basket \u2014 followed by dinner!). Now it&amp;#039;s also easy to start taking weight off, with our One-Day Super Diet. This meal plan is superlow in calories \u2014 but it&amp;#039;s designed to also be supersatisfying and supergratifying. Follow it for one day every week, without changing your other eating habits, and you&amp;#039;ll see results in a month. But the truly &amp;quot;super&amp;quot; part of this plan is that it helps us deal with all the following ways we sabotage our own diets: 1. You went overboard last night at an all-you-can-eat buffet. Now you&amp;#039;re teetering on the brink: Do you have the willpower to go back to your diet \u2014 or will you just keep eating?  How our one-day plan can help: This menu is perfect for the morning after \u2014 it will return you to mindful eating, undo yesterday&amp;#039;s damage and help you cut calories without leaving you ravenous an hour later. 2. You eat sensibly during the week but are undone by the weekend. After two days of eating out, drinking wine and indulging in dessert, you start the week feeling like a blimp.  How our one-day plan can help: You need damage control, and more than just careful weekday eating. Do the Super Diet every Monday, and you may be able to keep the pounds off. 3. On hectic days, you skip meals until you&amp;#039;re starving and then end up scarfing down whatever&amp;#039;s at hand \u2014 candy, chips, fast food, etc. How our one-day plan can help: The last column of our menu includes fast-food and microwavable options \u2014 perfect for hunger emergencies. The next time stress strikes, you can eat something that&amp;#039;s quick, tasty and nutritious. 4. You&amp;#039;re on a diet and sticking to it religiously, but somehow the scale just won&amp;#039;t budge. How our one-day plan can help: Our plan is very low in calories, so it can give you an extra boost that could ratchet up your weight loss by a pound or more a month. Why the One-Day Diet Works If you&amp;#039;ve ever tried to cut back calories on a given day (and then got so hungry that you ate twice as much the following day), you&amp;#039;re probably skeptical: Can this diet really work? Yes. &amp;quot;But choosing the right foods is essential,&amp;quot; says Barbara Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University in State College and author of The Volumetrics Eating Plan. Using Rolls&amp;#039;s research, we developed satisfying dishes \u2014 with lots of filling fruits and veggies plus some low-sugar and reduced-fat foods \u2014 that won&amp;#039;t have you backsliding.  Have a Snack! You can add one of the following to complement your meals each day. Choose a brand with 100 to 120 calories per serving.  1/2 cup light ice cream 1 granola bar 1 mini bag popcorn 50 very thin pretzel sticks  Next:   The 24-Hour Meal Plan On your diet day, choose one breakfast, lunch and dinner from the chart below and add a snack, for a total of about 1,200 calories. Use spices as desired and drink zero-calorie beverages.    Breakfast   \u2022 1/2 grapefruit \u2022 1 cup Cheerios, Wheaties or bran flakes \u2022 3/4 to 1 cup fat-free milk \u2022 8 medium strawberries or 1/2 cup blueberries (fresh or frozen) \u2022 Oatmeal: Prepare 1/2 cup instant oats with 1 cup fat-free milk. Top with 1/3 cup sliced fresh or unsweetened frozen peaches and 1 tablespoon chopped almonds. \u2022 2 whole-grain toaster waffles (about 90 calories each) topped with 1/2 cup low-fat plain yogurt or light yogurt and 3/4 cup raspberries or sliced strawberries \u2022 McDonald&amp;#039;s Fruit &amp;#039;n Yogurt Parfait (no granola)   Lunch   \u2022 Sandwich: 1 whole-wheat pita; 2 ounces turkey breast or extra-lean ham; 1 ounce part-skim mozzarella cheese; 1/2 jarred roasted red pepper, cut into strips; 2 teaspoons light mayonnaise; baby spinach leaves \u2022 15 grapes \u2022 Salad: Mix 3 cups salad greens with 3-ounce pouch of water-packed albacore white tuna; 1 small tomato, cut into wedges; 3 red-onion slices; 1/2 medium cucumber; and 1/4 cup seasoned croutons. Drizzle with a mixture of 1 teaspoon olive oil and 2 tablespoons seasoned rice vinegar. \u2022 6 ounces light yogurt or 1 cup fat-free milk \u2022 Soup: Heat half of a 19-ounce can of lentil soup with 1 teaspoon lemon juice and 1/4 teaspoon dried dill. Garnish with 1 tablespoon feta cheese. \u2022 Pasta Salad: Combine 1/2 cup cooked pasta; 1 small tomato, diced; 2/3 cup diced zucchini; 2 green onions, sliced; 2 teaspoons lemon juice; and 1 teaspoon olive oil. \u2022 Large Wendy&amp;#039;s chili \u2022 1 Wendy&amp;#039;s side salad with 1/3 packet low-fat dressing   Dinner   \u2022 Fish Ol\u00E9: Lightly sprinkle top side of a 6-ounce fillet of white-flesh fish, such as cod or flounder, with fajita seasoning. Spray with nonstick cooking spray. Broil until fish is opaque throughout. \u2022 Medium baked potato (5 ounces) topped with 2 tablespoons salsa and 2 tablespoons plain yogurt \u2022 1 1/2 cups steamed broccoli sprinkled with 1 tablespoon Parmesan cheese \u2022 Shrimp and Pasta: Simmer 8 medium peeled shrimp in 1/2 cup meatless spaghetti sauce until shrimp are opaque throughout (about 5 minutes). Toss with 1 cup cooked linguine and sprinkle with 2 teaspoons Parmesan cheese. \u2022 1 1/2 cups steamed green beans tossed with 1 teaspoon butter or olive oil and a sprinkle of lemon juice \u2022 Honey-Mustard Chicken: 6 ounces roasted skinless chicken breast, sliced, drizzled with a mixture of 1 teaspoon honey, 1 teaspoon balsamic vinegar, and 1 teaspoon Dijon mustard \u2022 1/2 cup chicken-flavored or brown ready-to-heat rice (like Uncle Ben&amp;#039;s Ready Rice) \u2022 8 asparagus spears, steamed or grilled \u2022 Any frozen entr\u00E9e with 260 to 300 calories (like Lean Cuisine Three Bean Chili with Rice, Smart Ones Lasagna Florentine, Healthy Choice Beef Tips Portabello) \u2022 2 cups salad greens with your choice of the following: cucumber, onion, tomatoes, mushrooms, peppers; and 2 tablespoons fat-reduced dressing (no more than 40 calories per 2 tablespoons) \u2022 1 tangerine   "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16287/one-day-diet-hammock/>