Radical Diet

Contents......Page 3
Preface to the 3rd Edition of the Radical Diet......Page 8
 Original Preface......Page 9
 About Dr. Di Pasquale......Page 10
Part 1: Introduction to the Radical Diet......Page 15
 Dieting Today......Page 16
 Is This Diet for You?......Page 18
Testimonials, Etc.......Page 19
Weight Loss versus Fat Loss......Page 20
 Weight Loss Is an Oxymoron......Page 21
The Health Benefits of Losing Body Fat......Page 22
Keep the Waist Trim to Ward Off Heart Disease......Page 23
Cancer......Page 25
Emotional and Social Problems......Page 26
 Why Natural Is Better......Page 27
Smoking and Weight......Page 28
Part 2: The Theory Behind the Diet......Page 29
Introduction......Page 30
Basics Behind the Plan......Page 31
 Radical Diet MiniStepsTM......Page 32
The Radical Diet – a VLCD Variant of the Metabolic Diet......Page 33
 The Metabolic Diet Principles Behind the Radical Diet......Page 35
Effects on Body Composition......Page 36
Effects on Cardiovascular Health......Page 37
Saturated Fat......Page 40
What About Red Meat?......Page 41
Essential Fatty Acids and the Radical Diet......Page 43
Good Fats Will Help You Lose Weight......Page 44
EFA+......Page 45
Fat Oxidation......Page 46
Trans-Fatty Acids......Page 47
Insoluble Fiber......Page 50
Soluble Fiber......Page 51
Regulate......Page 52
Part 3: The Radical Diet......Page 53
Introduction......Page 54
The Diet – Day by Day......Page 55
What You Can Eat......Page 57
Calorie Intake......Page 58
Lower Calorie, Low Carb Days......Page 60
Weighing Your Food......Page 64
Keeping a Daily Food Journal......Page 65
 What You Can Do With It......Page 66
Disguised Carbohydrates......Page 68
Salt......Page 72
Artificial Sweeteners......Page 73
Calcium......Page 74
A Special Note for Women......Page 76
 What Can You Expect To Lose?......Page 77
 Anticipating Possible Problems......Page 79
Under Normal Conditions......Page 81
But What if You’re Trying to Lose Weight?......Page 82
 Tracking Your Progress......Page 84
Metabolic Diet Set Point......Page 86
The Three Priorities of the Metabolic Diet......Page 87
 Metabolic Diet – Four Practical Steps for a Quick Start......Page 88
 Maintenance......Page 89
Part 4: The Mental Edge......Page 91
Motivation is the Key......Page 92
Realize You Deserve To Be Happy......Page 93
Watch Out For Saboteurs......Page 94
Don’t Sabotage Yourself......Page 95
Shopping and Cooking......Page 96
Eating Out......Page 97
Make Necessary Lifestyle Changes......Page 98
Realize That You Are Not Alone......Page 99
Part 5: Supplements......Page 101
Introduction......Page 102
Nutritional Supplements – Which Ones and When to Take Them......Page 103
 Supplements and Fat Loss......Page 104
   Foundation Supplements......Page 106
   Weight and Fat Loss Supplements......Page 107
Beginner (12 weeks - three four week phases)......Page 110
Advanced (12 weeks - three four week phases)......Page 111
Advanced Regimen......Page 113
Changes to the Regimens......Page 114
Basic Fat Loss Supplement Regimen......Page 117
 Intermediate Fat Loss Supplement Regimen......Page 118
 Advanced Fat Loss Supplement Regimen......Page 119
Part 6: Exercise......Page 121
Weight Loss and Exercise Go Hand in Hand......Page 122
Exercise Decreases Appetite and Increases Feeling of Well-being......Page 123
Exercise Does the Body and Mind Good......Page 124
Precautions......Page 125
What Kind Of Exercise Should I Do?......Page 126
Cycling......Page 127
Home Fitness Equipment......Page 128
Making Excuses......Page 129
The Key to Success......Page 130
Training With Weights......Page 131
Women and Weight Training......Page 132
Exercise Machines Versus Free Weights......Page 133
 To Stretch or Not to Stretch......Page 134
The Exercises......Page 135
When is the Best Time to Train?......Page 136
Some Sample Routines......Page 137
BookmarkTitle:......Page 139
“Strict Diet” – only foods from the “Allowed” list.......Page 141
Sample 1200 Calorie Diet......Page 145
 “Moderate Diet” – slightly higher in carbs, still low calorie......Page 146
Breakfast......Page 149
More Extreme Sample Diet for Higher Calorie/Carb Day......Page 150
 2 Week Strict Regimen......Page 151
BookmarkTitle:......Page 158
Overview of the Best Radical Diet Supplements......Page 159
The Radical Diet Supplement Plans......Page 162
BookmarkTitle:......Page 177
Low Carbohydrate, High Protein Diets and Energy Metabolism......Page 179
Metabolic Advantage of a High Protein, Low Carbohydrate Diet......Page 180
Low Carb Controversy......Page 181
We’re Different but the Same......Page 183
Man’s Survival - The History of Food......Page 184
Recipe for Disaster......Page 185
The Control of Weight and Body Composition......Page 186
Unstructured Phase Shift Diets......Page 189
Structured Phase Shift Diets......Page 190
 The Metabolic Diet......Page 191
Cultural Carbohydrates......Page 192
Scientific Validation......Page 193
 Glucose Metabolism at the Start of the Low Carb Phase of the Metabolic Diet......Page 195
Glucose Metabolism at the Start of the Low Carb Phase of the Metabolic Diet......Page 197
Post Exercise Carbohydrates Are Counter Productive......Page 199
Index......Page 201
BookmarkTitle:......Page 202
References......Page 203