Оглавление
Michael Roizen F.. You: On a Diet plus Collins GEM Calorie Counter Set
Disclaimer
Dedication
Introduction. YOU: On a Diet. Work Smarter, Not Harder
Chapter 1. The Ideal Body. What Your Body Is Supposed to Look Like
Chapter 2. Can’t Get No Satisfaction. The Science of Appetite
Chapter 3. Eater’s Digest. How Food Travels through Your Body
Chapter 4. Gut Check. The Dangerous Battles of Inflammation in Your Belly
Chapter 5. Taking a Fat Chance. How Fat Ruins Your Health
Chapter 6. Metabolic Motors. Your Body’s Hormonal Fat Burners
Chapter 7. Make the Move. How You Can Burn Fat Faster
Chapter 8. The Chemistry of Emotions. The Connections between Feelings and Food
Chapter 9. Shame on Who? The Psychology of the Failed Diet
Chapter 10. Make a YOU-Turn. How to Change What You Thought. You Knew about Dieting—and. Change Your Life for Good
Chapter 11. The YOU Activity Plan. Physical Strategies for Waist Management
Chapter 12. The YOU Diet. The Waist-Management Eating Plan
About the Appendices
Appendix A. This Is Your Fat on Drugs. The Medical Jump Start to Waist Management
Appendix B. Skinny Skin Skin. When Plastic Surgery Is an Option
Appendix C. The Extreme Team. What to Do If Your Weight Is Out of Control
Acknowledgments
Index
Also by Michael F. Roizen and Mehmet C. Oz
Preface
Useful Websites
Introduction
What’s a calorie?
Assessing weight
WAIST MEASUREMENTS
THE BMI – BODY MASS INDEX
Setting a target
How many calories?
Calorie counting in practice
Calories out – using energy
Calories in – food and drink
CARBOHYDRATES
FIBRE
PROTEIN
FAT
MICRONUTRIENTS
DRINKS
A BALANCED DIET?
COOKING METHODS
PORTION SIZES
Calorie shortcuts
How to use the Calorie Counter
Recipes
Quick hummus
Yoghurt and feta cheese dip
Tzatsiki
Pitta chips
Red pepper and tomato soup
Spiced squash soup
Onion soup
Chunky leek and potato soup
Lentil and spinach soup
Tomato and feta cheese salad
Potato salad
Tuna and cannellini bean salad
Mushroom and garlic pâté
Cheddar and chive omelette (serves 1)
Pasta with cherry tomatoes
Pasta with peppers
Steak with mustard sauce and baked potato chips
Mild chicken curry with lemon and coconut
Mushroom risotto
Sea bass parcels
Roast winter vegetable couscous
Chicken with rosemary and lemon
Lamb kebabs
Poached salmon
Baked apples with lime
Poached plums with honey
Highland brose
Red and black fruit salad
Nectarines in orange juice
Raspberry and vanilla granita
Food Diary
Food Diary
Food Diary
Food Diary
Food Diary
Food Diary
Food Diary
Copyright
Отрывок из книги
You: On a Diet
Collins Gem Calorie Counter
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Somehow, though, when it comes to weight control, you believe that you’re solely responsible for dropping your excess pounds and changing your habits. To make it worse, when you’re gaining weight, even the fans are chipping in on your side; the world around us wants us to gain weight in the form of big portions, drive-throughs, and family dinners that could feed a small municipality. Then when you’re trying to lose weight, it’s as if everyone’s against you; they bring junk food into the home, suggest that everyone goes out for ice cream, and feast on pork fat while you’re trying to gnaw on cauliflower.
You have to stop thinking that this game is you versus a stadium full of rib-loving opponents. Sure, you need to be the quarterback of your waist control team, but you won’t achieve success without a team that can block for you, high-five you when you’re doing well, and give you an encouraging smack on the butt when you’re not. Your starting lineup should include your doctor, maybe a nutritionist, maybe a personal trainer, and certainly scads and scads of fans like your family and friends (online or in person) who can push you, support you, and yank the bowl of candy corn away from you. But you shouldn’t be the only one relying on other people; you should use this opportunity to find a support partner who needs you as much as you need her. After all, the best kinds of satisfaction shouldn’t come from the sixth spoonful of cake batter, but from sharing knowledge and support, and helping others lose inches.
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