Carb Curfew: Cut the Carbs after 5pm and Lose Fat Fast!
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Joanna Hall. Carb Curfew: Cut the Carbs after 5pm and Lose Fat Fast!
CARB CURFEW™ CUT THE CARBS AFTER 5PM. AND LOSE FAT FAST! JOANNA HALL
Contents
chapter one Lose Weight – And Still Have a Life!
How Does Carb Curfew Work?
Use the Carb Curfew
Drink More Water
Decrease Your Fat Intake
Be Consistent
The Key to Long-Term Success
chapter two Making Your Diet Work For You
Getting Your Diet Right
Carbohydrates
Proteins
Dietary Fats
Water
… and Alcohol
Getting the Balance Right
The Basic Nutrients
The Low-Down on Body Fat
How Can We Decrease the Size of our Fat Cells?
Why Do We Gain Weight Faster As We Get Older?
Why Do Some People Lose Body Fat Faster Than Others?
1. Your Existing Metabolic Rate
2. Your Dieting History
3. Your Exercise History
4. Your Existing Eating Patterns
5. Your Existing Activity Patterns
Where Do We Store Our Body Fat?
Why Is Measuring Body Fat Important?
How Can I Measure How Much Body Fat I Have?
How Much Body Fat Should We Have?
What Fat-Loss Target Should We Aim For?
Recording Your Progress
Factors Determining Your Success. Your Willpower
Your Attitude to Food
Your Motivation
Your Friends
Personalizing the Diet
A Final Word
Take Action
chapter three The Carb Curfew
Carb Curfew Essentials
What is the Carb Curfew?
Are You a Carb Comfort-Eater?
Watch Those Calories!
Calorie Content of Starch Foods
What Are the Benefits of Using the Carb Curfew?
Why Does the Carb Curfew Work?
The Low-Down on Carbohydrates. Should We Eat Carbohydrates?
Carbohydrates
What is the Glycaemic Index?
Glycaemic Index Carbohydrates
Is it Okay to Grab a Quick Sugar Fix?
How Much Fruit and Vegetables Should We Eat?
What About Fibre?
Eating for Energy
When to Eat Your Carbohydrates
When to Eat Your Starches
Starting The Day Right
Breakfast
Top Breakfasts
Getting it Right in the Middle of the Day
Why Do I Need Protein at Lunchtime?
What is a Portion Size?
And Don’t Forget About Pulses …
Top Lunches
End Your Day Right
Avoiding the Starches
The Starch-Free Zone
Avoiding the Starches
Success Story. Carolyn
Carolyn’s Carb Curfew Menu Makeover
A Final Word
Take Action
chapter four Why More Water Means Less Fat
Why is Water Important?
Carb Curfew Essentials
Are You Drinking Enough Water?
How to Check Your Hydration Status
The Low-Down on Hydration. How Much Water Should I Drink?
Can I Drink All My Water in One Go?
Why Do I Rarely Feel Thirsty?
Do Tea or Coffee Count Towards My Daily Water Intake?
Does This Mean I Can Never Drink Tea and Coffee?
But It’s So Bland!
Is it Okay to Drink Alcohol?
So How Much Alcohol Can I Drink?
Juices and Smoothies
Creamy Berry Smoothie
Carb Curfew Hydration Makeover
Carb Curfew Hydration Tips
Changing Your Drinking Habits
A Final Word
Take Action
chapter five Fats – The Good and the Bad
Carb Curfew Essentials
Do You Know Your Fats?
Visible and Invisible Fats
The Different Types of Fat
Saturated Fats
Trans Fats
Polyunsaturated Fats
Monounsaturated Fats
All About Fats
The Low-Down on Fat. Why Do We Need to Eat Fat?
How Much Fat Should We Eat a Day?
Will I Still Lose Weight if I Cut Down on Calories But Not Fat?
If I Eat Only Reduced Fat or Low-fat Products Will I Lose Weight?
Hidden Fat Grams in Everyday Snacks
Low-Fat Alternatives to High-Fat Foods
Carb Curfew Healthy Fats Makeover
In the Kitchen
Cooking Methods and Lower Fat Alternatives
Reading Food Labels
Watch Out for those Misleading Labels
A Final Word
Take Action
chapter six Be Consistent – You Only Have to Be Good 80 Per Cent of the Time
Carb Curfew Essentials
How Consistent Are You?
Does This Story Sound Familiar?
The 80–20 Rule
Applying the 80–20 Rule
Carb Curfew Consistency Makeover
Anna’s Makeover Menu
Does Your Lifestyle Trip You Up?
Identifying Your Triggers
Damage-Limitation Strategies
When it is Difficult to Say ‘No’
Tips from Successful Carb Cutters
A Final Word
Take Action
chapter seven Some Suggestions For Eating Out
Italian
Starters:
Main Courses:
Indian
Starters:
Main Courses:
Thai
Starters:
Main Courses:
English
Starters:
Main Courses:
American
Starters:
Main Courses:
Chinese
Starters:
Main Courses:
Greek
Starters:
Main Courses:
French
Starters:
Main Courses:
Japanese
chapter eight Carb Curfew Recipes
Be Prepared
Fruit and Vegetables
Dried Fruit
Dairy Products
Meat, Fish and Poultry
Pulses and Beans
Seeds and Nuts
Oils and Vinegars
Miscellaneous
Carb Curfew Lunches
Mexican-Style Wraps with Beans, Herbs and Vegetables. SERVES 1
Vegetables Menestra. SERVES 2
Smoked Chicken and Mexican Black Bean Salad. SERVES 1
Salmon Pizza. SERVES 1
Salmon, Potato and Asparagus Salad. SERVES 2
Pasta with Spring Vegetables. SERVES 1
Carb Curfew Dinners
Meat Dishes. Lamb and Vegetable Hot-Pot. SERVES 4
Grilled Steaks with Asparagus and Balsamic Shallots. SERVES 2
Thai Beef Salad. SERVES 2
Spicy Sausage with Cherry Tomato. Sauce and Broccoli Chilli Pesto
SERVES 2
Renee’s Chargrilled Lamb. SERVES 2
Gammon Steaks with Thai-Style Salsa. SERVES 2
Italian Calves’ Liver with Carrot and Fennel Salad. SERVES 2
Marinated Oriental Pork Fillet with Sweet and Sour Vegetables. SERVES 2
Chicken Dishes. Chicken and Apricot Tagine. SERVES 4
Chilled Chicken Salad with Smoked Paprika. SERVES 2
Light Chicken Curry with Spinach. SERVES 2
Provencal-Style Poached Chicken with Vegetables. SERVES 2
Swedish Chicken and Apple Salad. SERVES 2
Honey and Orange Chicken with Chilli Vegetable Salad. SERVES 2
Cajun Chicken with Red Pepper Salsa. SERVES 2
Bangers and Root Vegetable Mash. SERVES 2
Stir-Fried Chicken in Black Bean Sauce. SERVES 2
Fish Dishes. Grilled Tuna with Beetroot Hummus. SERVES 2
Lime Marinated Grilled Salmon with Salsa. SERVES 2
Prawn, Scallop and Parma Ham Kebabs with Parsley Salad. SERVES 4
Spiced Fish with Cajun Vegetables. SERVES 2
Salmon, Cannellini and Lemon-Infused Stew. SERVES 2
Grilled Hake with Mushroom and Sweetcorn Sauce. SERVES 2
Poached Oriental Seabass with Cucumber, Ginger and Spring Onion
Lemon and Bay Fish Parcels with Roast Tomatoes. SERVES 2
Vegetarian Dishes. Steamed Tofu and Aubergines with Aromatic Chinese Sauce. SERVES 2
Vegetable and Miso Soup with Teriyaki Tofu. SERVES 2
Mexican Bean Chilli. SERVES 4
Bean Burgers with a Light Caesar-Style Salad. SERVES 2
Spanish White Bean Stew. SERVES 2
Lentil Loaf with Yellow Pepper Sauce. SERVES 4
Asparagus, Pepper and Courgette Omelette. SERVES 4
Pumpkin and Mushroom Stew. SERVES 4
Cheesey Baked Bean Hot-Pot. SERVES 2
Dijon Spinach Salad. SERVES 2
Vegetable Frittata with Roasted Tomato Salsa. SERVES 4
chapter nine 14-Day Carb Control Diet
Daily Calorie Allowance
Carb Curfew Breakfasts
Breakfast Smoothies
Top Tip
Carb Curfew Lunches
Sandwiches
And Don’t Forget About Soups
Carb Curfew Dinners
Daily Allowance
14-Day Carb Control Diet
Index
About the Author
Copyright
About the Publisher
Отрывок из книги
Cover
Title Page
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Function in body: potentially increases furring of blood vessels
When/how much do we need?: keep to a minimum
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