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Provides information on how to use the glycemic index to achieve weight loss and increase metabolism, and offers 150 recipes to make such items as appetizers, snacks, soups, salads, entrees, side dishes and desserts using low-glycemic staples. (Diet & Nutrition)
List of contents
Introduction 1
Part I: Exploring the Glycemic Index as a Weight-Loss Tool 7
Chapter 1: Introducing the Glycemic Index and How to Use It to Lose Weight 9
Chapter 2: All Carbs Aren't Created Equal 25
Chapter 3:Why and How a Low-Glycemic Diet Works for Weight Loss 37
Chapter 4: Taking Portion Size into Account with the Glycemic Load 51
Chapter 5: Determining How Going Low-Glycemic Can Work for You 61
Part II: Switching to a Low-Glycemic Diet 77
Chapter 6: Preparing Yourself for a Successful Weight-Loss Program 79
Chapter 7: Raising the Bar on Your Metabolism 91
Chapter 8: Presenting Foolproof Healthy-Eating Strategies 103
Chapter 9: Navigating the Grocery Store 117
Part III: Overcoming Challenges and Obstacles 133
Chapter 10: Guidelines for Dining Out 135
Chapter 11: Navigating Special Occasions 151
Chapter 12: Dealing with Weight-Loss Pit falls 163
Chapter 13: Finding a Support System 179
Part IV: Cooking and Eating the Low-Glycemic Way 189
Chapter 14: Getting Back into the Kitchen 191
Chapter 15: Low-Glycemic Cooking Tips : and Techniques 203
Chapter 16: Breakfast Recipes to Star t Your Day Off Right 217
Chapter 17: Luscious Yet Easy Lunches 237
Chapter 18; Delicious Dinner Recipes 257
Chapter 19: Healthy (And Yummy) Snacks and Desser t s 277
Part V: Improving Your Overall Lifestyle 291
Chapter 20: From Goals to Habits: Making True Lifest yle Changes 293
Chapter 21:Incorporating Exercise into Your Life 307
Chapter 22: Not Just for Weight Loss: Battling Disease 323
Part VI: The Part of Tens 339
Chapter 23: Ten My ths about the Glycemic Index 341
Chapter 24: Ten Real-Life Strategies to Lighten Your Daily Glycemic Load 347
Part VII: Appendixes 353
Appendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide 355
Appendix B: Metric Conversion Guide 367
Index 371
About the author
Meri Raffetto, RD, is the founder and developer of Real Living Nutrition Services, providing online weight loss programs to empower people to make small changes to achieve lasting results. Meri specializes in weight management and heart disease prevention and is a member of the American Dietetic Association.
Summary
Get proven results from this safe, effective, and easy-to-follow diet The glycemic load is a ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving. The glycemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the bloodstream.
