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Joanna Hall. Drop a Size Calorie and Carb Counter
Table of Contents
HOW TO USE THIS BOOK
INTRODUCTION
CARB CURFEW - HOW IT CAME ABOUT
So what is the Carb Curfew?
WHAT ARE THE BENEFITS OF FOLLOWING THE CARB CURFEW?
THE CARB CURFEW PLAN – A LIFESTYLE, NOT A DIETARY REGIME
THE PLAN
WEIGHT LOSS BASICS
1. DECREASE YOUR CALORIE INTAKE
2. MONITOR YOUR PORTION SIZES
3. KEEP A FOOD JOURNAL
4. FOCUS ON BODY COMPOSITION
FOOD GROUPS
Carbohydrates. What they are
What they do
The problem with sugar
How much carbohydrate do we need?
Fats. What they are
Why we need them
THE DIFFERENT TYPES OF FAT
Saturated fats
Polyunsaturated fats
Monounsaturated fats
Good fats, bad fats at a glance
How much fat do we need?
Take home message
Proteins. What they are
What they do
How much do we need?
Sodium. What it is
Why we need it
How much do we need?
How to measure how much salt you are eating
TAKE HOME MESSAGE
Dietary fibre. What it is
WHY YOU NEED IT
How much do we need?
A few common questions. IS IT BETTER TO EAT 3 LARGER MEALS OR 6 SMALLER MEALS A DAY?
Weight loss tip – follow the 100 calories snacking rule
WHAT IS A PORTION?
Navigating your way round a food label
What to look for
MISLEADING LABELS
BE YOUR OWN CARB CURFEW COACH
FRUIT AND VEGETABLES
DAIRY PRODUCTS
RED AND WHITE MEAT
COOKING METHODS
GRAINS
Your daily Carb Curfew coach record
Daily Carb Curfew Counter Record
EXERCISE
Navigating the 24
Structured exercise
INTERVAL TRAINING
Sample interval programme:
RESISTANCE TRAINING
Eating that means exercising this long …
GUIDE TO VITAMINS AND MINERALS
SECTION TWO BASIC AND GENERIC FOOD
CEREALS AND CEREAL-BASED FOODS. Biscuits (savoury and sweet)
Breads
Cakes (large)
Cakes (small)
Cereals (grains)
Cereals (packet)
Desserts (cereal-based)
Flours and Starches
Pasta and Noodles
Pastries (sweet and savoury)
DAIRY PRODUCTS. Cheese
Cream
Desserts (dairy-based)
Eggs
Milk
Sauces (dairy-based)
Spreads
Yoghurt
FISH AND SEAFOOD. Fish (see also Oily Fish)
Oily Fish
Seafood
FRUIT AND NUTS. Fruit (fresh, dried and canned)
Fruit Juices
Nuts and Seeds
MEAT, POULTRY AND GAME. Meat
Offal
Poultry and Game
MISCELLANEOUS. Everyday Store Cupboard Items
Drinks (alcoholic)
VEGETABLES AND PULSES. Potatoes and Potato Products
Pulses, Beans and Lentils
Vegetables
SECTION THREE BRAND NAME FOODS
BISCUITS, BREADS, CAKES AND OTHER BAKED GOODS
CEREALS
CHEESE, CREAM, MILK AND YOGHURT
CRACKERS, CRISPS, SNACKS AND SNACK BARS
DESSERTS AND ICE CREAM
DRINKS
EATING OUT AND FAST FOOD
FISH AND SEAFOOD
MEAT PRODUCTS
POULTRY PRODUCTS
READY MEALS AND SIDE DISHES
SANDWICHES
SAUCES, DIPS AND DRESSINGS
SOUPS
SPREADS
SWEETS AND CHOCOLATE
VEGETABLE PRODUCTS
VEGETARIAN FOODS
Copyright
About the Publisher
