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Katherine B. Chauncey. Low-Carb Diet For Dummies
Low-Carb Diet For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Low-Carb Diet For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond This Book
Where to Go from Here
Understanding the Carbohydrate Controversy
Mapping Out a Low-Carb Diet
How Low Is Low Carb? That’s the Question
Defining a low-carb diet: Not as easy as you’d think
Clarifying what this low-carb diet is about
Identifying free foods — eat all you want
Eyeing what five carb servings you can eat
CONSIDERING HOW A LOW-CARB DIET DIFFERS FROM OTHER POPULAR DIETS
Figuring out whether low-carb eating is right for you
Discovering Whole Foods
Living the Low-Carb Way
Beyond the Scale: Identifying Other Factors for Overall Health
Exercise and low-carb dieting: Your partners in fitness
Exploring vitamins and supplements
Maintaining Your Low-Carb Lifestyle
Making the commitment
Planning ahead
Picking yourself up when you fall
Delving Deeper into Carbohydrates
Evaluating the Controversy
The low-fat, high-carb diet
THE HISTORY OF THE LOW-CARB DIET
The low-carb, high-protein diet
Deconstructing the Typical (Bad) Diet
Eating more refined sugars
Eating more salty snacks
Eating more fast foods
THE FRUCTOSE STORY
Eating larger portion sizes
Eating more calories
Getting a lower percentage of calories from fat
Eating fewer fruits and vegetables
Eating fewer whole grains
Looking at the Nation’s Health
Obesity
Diabetes
Metabolic syndrome
Non-alcoholic fatty liver disease or non-alcoholic steatohepatitis
Polycystic ovarian syndrome (PCOS)
Heart disease
High blood pressure
Inflammatory disease
Arthritis and related conditions
Cancer
Gastroesophageal reflux disease (GERD)
Determining Whether Low-Carb Dieting Is Dangerous
Evaluating limits on carbs
Getting Back to Basics: The Whole Foods Weight Loss Eating Plan
Unveiling the plan
Green Light foods
Yellow Light foods
Red Light foods
Knowing who can benefit from the plan
All Carbs Aren’t Equal: Looking at the Differences
Understanding Carbohydrates
Identifying the sugar connection
What carbs give you beyond nutrition
Fiber
EXPLAINING NET CARBS
Phytochemicals
GOT GAS? FODMAP CARBS
Discovering How Carbs Affect Your Blood Sugar Levels
Understanding Refined and Processed Carbs
Replacing the Food Pyramid with a Healthy Eating Plate
Going Low-Carb without Going Extreme
Determining Whether Low-Carb Eating Is Right for You
What’s Your Story? Assessing Your Personal Health Risks
Playing detective: Uncovering your family medical history
Figuring out how your age is affecting your health
SMOKING AND YOUR HEALTH
Younger adults
Middle-aged adults
Older adults
Looking at your body mass index
Figuring out your BMI
GET MOVING: PHYSICAL ACTIVITY AND AGE
Recognizing the limitations of the BMI
Improving your BMI score
Identifying your diabetes risk
Type 1 diabetes
Type 2 diabetes
Gestational diabetes
Recognizing the silent syndrome
Understanding lipids
Spotting early problems with blood pressure
Understanding the relationships between ethnicity and health risks
Be Honest! Examining Your Current Diet and Lifestyle
Paying attention to what you eat
Recording it
Evaluating it
Determining your level of activity
Discovering the effects of stress
ALCOHOL: MODERATION IS THE KEY
Deciding Whether a Low-Carb Diet Can Help
Steering Yourself Back to Whole Foods
Falling in Love with Whole Foods
Green-Light Foods: Identifying Foods You Can Eat without Thinking Twice
Exploring the Free Carbs: Fruits and Vegetables
Making fruit choices — fresh is best
Eating your veggies, the superstars
JUICES, JUICES EVERYWHERE, BUT HOW MANY DROPS (OR OUNCES) TO DRINK?
Indulging in Free Proteins
Meat and cheese choices
Beef
Pork
MAKING THE GRADE
Lamb
Veal
Game
Poultry
Eggs
Cheese
Seafood
Fish
Shellfish and mollusks
Making Meals from Whole-Food Choices
Letting Green Light Foods Satisfy Your Appetite
THE HEALTH BENEFITS OF EATING MORE FRUITS AND VEGETABLES
Navigating Your Way through Starchy Carbs
Yellow Light: Putting Starchy Carbs on Cruise Control
Controlling Portion Sizes
Breads
Cereals, grains, and pasta
Vegetables and fruit
QUINOA: THE SUPER “GRAIN”
Dried beans, peas, and lentils
LEERY TO LOVE LEGUMES?
Crackers and snacks
OH, SOY GOOD!
Choosing the Best, Leaving the Rest
Low-glycemic-load carbs
High-glycemic-load carbs
Putting the Brakes on Refined Carbs
Trading off your carb choices for an occasional treat
Paying attention to sugar
Avoiding the urge to exceed your daily allowance
Evaluating Low-Calorie Sweeteners
Use in moderation
Use with caution
Fitting in Your Daily Dietary Fiber
Current dietary fiber guidelines
Putting It on the Menu: The Daily Plan
Shifting into Dairy Foods
Understanding the Benefits of Dairy Foods
Got milk? Got nutrients
Calcium: It’s everywhere!
Knowing how much calcium you need
Recognizing what can happen if you don’t get enough calcium
OSTEOPOROSIS
VITAMIN D AND CALCIUM: THEIR CRITICAL CONNECTION
USING CALCIUM SUPPLEMENTS
HIGH BLOOD PRESSURE
COLON CANCER
Getting Enough Calcium
MAKING OCCASIONAL SUBSTITUTIONS
Considering Dairy Alternatives
Almond milk
Cashew milk
Coconut milk
Hemp milk
Macadamia milk
Oat milk
Quinoa milk
Rice milk
Soy milk
Fueling Up with Fats: Good Fats, Bad Fats
Recognizing How Fat Helps Your Body
Regulating body processes
Providing energy
Storing it up
Understanding the Different Kinds of Fat
Saturated fats
COCONUT OIL: DON’T BE DECEIVED
Monounsaturated fats
Polyunsaturated fats
Knowing How Much Fat Is Enough
Including More Healthy Fat in Your Diet
Improving Your Ratio of Good Fats to Bad Fats
WHAT’S THE SKINNY ON NATURAL PEANUT BUTTER?
Shopping and Cooking for a Low-Carb Lifestyle
Navigating the Supermarket
Understanding Supermarket Psychology
Knowing Supermarket Layout and Design
Patrolling the perimeter
Eyeing the endcaps
Hitting at eye level
Targeting your child
Anticipating traffic jams
Seducing you with signs
Heading into the holidays
Luring you with free samples
Grooving to the music
Steering Your Cart toward the Healthy Foods
Making Good Use of New Features
Focusing Only on the Healthy Foods in the Aisles
Deciphering Food Labels
Understanding the ingredient panel
Discovering the Nutrition Facts label
Considering labels on the Whole Foods Weight Loss Eating Plan
Planning Menus and Meals
Planning Menus Ahead
Failing to plan is planning to fail
Developing your food-plan strategy
Scheduling for special occasions
Getting Organized
Maintaining grocery lists
Creating a snack list
Ensuring Breakfast Is Quick and Easy
Waking up fresh and healthy
Wake-up #1
Wake-up #2
Wake-up #3
Grab-and-go breakfasts
Grab-and-go breakfast #1
Grab-and-go breakfast #2
Making Power Lunches
Noontime fuel
Noontime fuel #1
Noontime fuel #2
Noontime fuel #3
Brown-bag bounty or working at home
Brown-bag bounty #1
Brown-bag bounty #2
Putting Together Satisfying Suppers
Evening nourishment
Evening nourishment #1
Evening nourishment #2
Evening nourishment #3
Company’s coming
Company’s coming #1
Company’s coming #2
Snacking the Good-Carb Way
Starting the Day with Breakfast
Creating Some Egg-cellent Choices
A QUICK, LOW-CARB BREAKFAST: HARD-BOILED EGGS
SOME EXTRA FLAVOR FOR YOUR EGGS
MAKING POACHED EGGS
Using a Carb Choice for Breakfast
Perfect for Lunch: Soups and Salads
Making Hearty Soups
INCORPORATING CANNED FRUITS AND VEGGIES
Tossing Together Healthy Salads and Easy Dressings
Fixing Low-Carb Finger Food: Appetizers and Snacks
Starting with Some Tasty Low-Carb Appetizers
SAVE TIME WITH MARINATED MUSHROOMS
Feeling the Snack Itch? Feed It with These Low-Carb Snacks
Whipping Up Low-Carb Spreads and Salsas for Snacking
CHOLESTEROL-REDUCING SPREADS
Making Some Main Dish Mainstays
Beyond Fish Sticks: Your Green-Light Guide to Seafood
KEEP FISH SAFETY IN MIND
Cooking Chicken, Beef, and Pork Entrees
CONSIDER PORK IN YOUR LOW-CARB DIET
Going Meatless: Vegetarian Options
GETTING MORE PROTEIN AS A VEGETARIAN
BE AS VEGETARIAN AS YOU WANT
Adding Side Dishes to Your Meal
Pairing Veggie Side Dishes to Your Low-Carb Meals
Getting Some Natural Sweetness — Including Fruit Side Dishes
A WINTER FRUIT BOWL: JUST COMBINE AVAILABLE FRESH FRUIT WITH CANNED FRUIT
HOW TO MAKE VEGETARIAN OPTIONS VEGAN
No Sacrifices Made: Tasty Desserts and Refreshing Beverages
Ending Your Meal on a Sweet Note: Low-Carb Desserts
FROZEN DESSERT FREAKS, APPLY HERE
A NOTE ON LOW-CALORIE SWEETENERS
Drinking Your Way in a Low-Carb Diet
INFUSE YOUR WATER WITH YOUR FAVORITE TASTES
Sticking to the Plan
Eating Out without Apologies
Making Smart Choices in Restaurants
Studying the menu in advance
Appetizers
Salads
Entrees
Vegetables
Desserts
Beverages
Assessing portion sizes
Splitting entrees
Reducing liquid calories
Knowing how to order
Making Sensible Fast-Food Selections
Pizza restaurants
Burger joints
Buffet-style restaurants
Evaluating Carry-Out Options
Eating on the road or in the air
Smart eating on the go
Seeing How Ethnic Foods Stack Up
Chinese
Greek/Mediterranean
Indian
Italian
Mexican
Thai/Vietnamese
Psyching Yourself Up
Preparing Your Mind
Analyzing Your Eating: Mindful or Mindless?
Visualizing Your Success
Recognizing Your Level of Commitment
Ignorance isn’t always bliss: The pre-contemplation stage
So how does this work, anyway? The contemplation stage
How do I do it? The preparation stage
Practice makes perfect: The action stage
Creating a habit: The maintenance stage
Making it permanent: The termination stage
Taking It Up a Notch: Moving from One Level of Commitment to the Next
Rallying Support
Setting Yourself Up to Succeed
Identifying Your Trigger Foods
FEED A CRAVING OR IGNORE IT?
Stocking the Fridge
Filling the Freezer
Organizing the Cupboards and Pantry
Oils and vinegars
Marinated foods
Canned and jarred foods
Grains
Snacks
Seasonings
Paying Attention to Safety
Falling Off the Wagon and Getting On Again
Forgiving Yourself
Analyzing the Fall
Planning alternative defenses
Conquering stress
Attitude
Organization
Self-control
Planning
Self-care
TAKING CARE OF YOUR EMOTIONAL HEALTH
Renewing Your Commitment
Breaking the Cycle of Failure
Recognizing Factors Other Than Food
Taking Supplements When Food May Not Be Enough
Looking First at Food
Investigating Supplements
Vitamins
Minerals
Antioxidants
Herbs
Establishing Your Needs
Avoiding excesses
Knowing how much is too much
LABELING CHANGES
Determining if you need more
Navigating the Sea of Supplements
Setting a Fitness Goal
Establishing Realistic Expectations
Accepting your size
Understanding genetics and their effect on your body shape
Setting Benchmarks beyond the Scale
More energy
Better sleep
Improved mood
More self-confidence
Getting Up and Moving
Knowing how much exercise is enough
Using fitness trackers
Accumulating exercise and letting it add up
Walking your way to fitness
Fitness for Life: It’s Never Too Late
Changing your attitude
Altering what you eat
Modifying your workouts
The Part of Tens
Ten Benefits of Low-Carb Dieting
Improved Glucose Control
Better Appetite Control
Improved Concentration
Weight Maintenance
Improved Blood Pressure
Improved Cholesterol
Improved Sleep
More Energy
Better Mood
More Self-Confidence
Ten Questions about Low-Carb Dieting
Do I Count the Carbohydrate in Fruits and Vegetables?
Can I Use Dried Beans and Peas as Meat Substitutes?
How Do I Follow a Lower-Carbohydrate Diet If I’m a Vegetarian?
What If I Just Eat Green Light Foods?
Do I Need to Take a Supplement?
How Much Weight Can I Expect to Lose?
Is a Low-Carb Diet Safe for Kids?
What Can I Keep in the House for When I’m in a Hurry?
How Do I Control Cravings?
What Do I Do When I Just Can’t Keep to the Five Carbohydrate Choices per Day?
Ten (Plus Two) Best Sources of Dietary Antioxidants
Berries
Broccoli
Garlic
Green Tea
Tomatoes
Corn
Bell Peppers
Spinach
Cherries
Peaches
Dark Chocolate
Red Grapes
Appendixes
The Glycemic Index and Glycemic Load of Foods
What Is the Glycemic Index?
What Is the Glycemic Load?
What Alters the Glycemic Value of a Food?
Why Are Glycemic Values Important?
Where Can I Get More Information?
Sample Grocery List
Green Light Fruits
Green Light Vegetables
Green Light Proteins
Dairy Foods
Yellow Light Carbs
Other Elements of a Low-Carb Lifestyle
Dietary Reference Intakes
Vitamins and Minerals
Carbohydrate, Protein, and Fat
Sugar
Dietary Fiber
Metric Conversion Guide
Index. Numbers
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
X
Y
Z
About the Author
Dedication
Author’s Acknowledgments
WILEY END USER LICENSE AGREEMENT
