Читать книгу Low-Carb Diet For Dummies - Katherine B. Chauncey - Страница 3

1  Cover

2  Title Page

3  Copyright

4  Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond This Book Where to Go from Here

5  Part 1: Understanding the Carbohydrate Controversy Chapter 1: Mapping Out a Low-Carb Diet How Low Is Low Carb? That’s the Question Discovering Whole Foods Living the Low-Carb Way Beyond the Scale: Identifying Other Factors for Overall Health Maintaining Your Low-Carb Lifestyle Chapter 2: Delving Deeper into Carbohydrates Evaluating the Controversy Deconstructing the Typical (Bad) Diet Looking at the Nation’s Health Determining Whether Low-Carb Dieting Is Dangerous Getting Back to Basics: The Whole Foods Weight Loss Eating Plan Chapter 3: All Carbs Aren’t Equal: Looking at the Differences Understanding Carbohydrates 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 Chapter 4: Determining Whether Low-Carb Eating Is Right for You What’s Your Story? Assessing Your Personal Health Risks Be Honest! Examining Your Current Diet and Lifestyle Deciding Whether a Low-Carb Diet Can Help

6  Part 2: Steering Yourself Back to Whole Foods Chapter 5: Falling in Love with Whole Foods Green-Light Foods: Identifying Foods You Can Eat without Thinking Twice Exploring the Free Carbs: Fruits and Vegetables Indulging in Free Proteins Making Meals from Whole-Food Choices Letting Green Light Foods Satisfy Your Appetite Chapter 6: Navigating Your Way through Starchy Carbs Yellow Light: Putting Starchy Carbs on Cruise Control Controlling Portion Sizes Choosing the Best, Leaving the Rest Putting the Brakes on Refined Carbs Evaluating Low-Calorie Sweeteners Fitting in Your Daily Dietary Fiber Putting It on the Menu: The Daily Plan Chapter 7: Shifting into Dairy Foods Understanding the Benefits of Dairy Foods Getting Enough Calcium Considering Dairy Alternatives Chapter 8: Fueling Up with Fats: Good Fats, Bad Fats Recognizing How Fat Helps Your Body Understanding the Different Kinds of Fat Knowing How Much Fat Is Enough Including More Healthy Fat in Your Diet Improving Your Ratio of Good Fats to Bad Fats

7  Part 3: Shopping and Cooking for a Low-Carb Lifestyle Chapter 9: Navigating the Supermarket Understanding Supermarket Psychology Knowing Supermarket Layout and Design 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 Chapter 10: Planning Menus and Meals Planning Menus Ahead Getting Organized Ensuring Breakfast Is Quick and Easy Making Power Lunches Putting Together Satisfying Suppers Snacking the Good-Carb Way Chapter 11: Starting the Day with Breakfast Creating Some Egg-cellent Choices Using a Carb Choice for Breakfast Chapter 12: Perfect for Lunch: Soups and Salads Making Hearty Soups Tossing Together Healthy Salads and Easy Dressings Chapter 13: Fixing Low-Carb Finger Food: Appetizers and Snacks Starting with Some Tasty Low-Carb Appetizers Feeling the Snack Itch? Feed It with These Low-Carb Snacks Whipping Up Low-Carb Spreads and Salsas for Snacking Chapter 14: Making Some Main Dish Mainstays Beyond Fish Sticks: Your Green-Light Guide to Seafood Cooking Chicken, Beef, and Pork Entrees Going Meatless: Vegetarian Options Chapter 15: Adding Side Dishes to Your Meal Pairing Veggie Side Dishes to Your Low-Carb Meals Getting Some Natural Sweetness — Including Fruit Side Dishes Chapter 16: No Sacrifices Made: Tasty Desserts and Refreshing Beverages Ending Your Meal on a Sweet Note: Low-Carb Desserts Drinking Your Way in a Low-Carb Diet

8  Part 4: Sticking to the Plan Chapter 17: Eating Out without Apologies Making Smart Choices in Restaurants Making Sensible Fast-Food Selections Evaluating Carry-Out Options Seeing How Ethnic Foods Stack Up Chapter 18: Psyching Yourself Up Preparing Your Mind Analyzing Your Eating: Mindful or Mindless? Visualizing Your Success Recognizing Your Level of Commitment Taking It Up a Notch: Moving from One Level of Commitment to the Next Rallying Support Chapter 19: Setting Yourself Up to Succeed Identifying Your Trigger Foods Stocking the Fridge Filling the Freezer Organizing the Cupboards and Pantry Paying Attention to Safety Chapter 20: Falling Off the Wagon and Getting On Again Forgiving Yourself Analyzing the Fall Renewing Your Commitment Breaking the Cycle of Failure

9  Part 5: Recognizing Factors Other Than Food Chapter 21: Taking Supplements When Food May Not Be Enough Looking First at Food Investigating Supplements Establishing Your Needs Navigating the Sea of Supplements Chapter 22: Setting a Fitness Goal Establishing Realistic Expectations Setting Benchmarks beyond the Scale Getting Up and Moving Fitness for Life: It’s Never Too Late

10  Part 6: The Part of Tens Chapter 23: 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 Chapter 24: 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? Chapter 25: Ten (Plus Two) Best Sources of Dietary Antioxidants Berries Broccoli Garlic Green Tea Tomatoes Corn Bell Peppers Spinach Cherries Peaches Dark Chocolate Red Grapes

11  Part 7: Appendixes Appendix A: 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? Appendix B: Sample Grocery List Green Light Fruits Green Light Vegetables Green Light Proteins Dairy Foods Yellow Light Carbs Other Elements of a Low-Carb Lifestyle Appendix C: Dietary Reference Intakes Vitamins and Minerals Carbohydrate, Protein, and Fat Sugar Dietary Fiber Appendix D: Metric Conversion Guide

12  Index

13  About the Author

14  Supplemental Images

15  Connect with Dummies

16  End User License Agreement