The Glycemic-Load Diet: A powerful new program for losing weight and reversing insulin resistance

Contents......Page 7
Acknowledgments......Page 11
Introduction......Page 13
Part 1 Insulin Resistance: A Hormonal Imbalance, Not a Character Defect......Page 17
1. Understanding Why You Gained Weight......Page 19
It’s Not a Matter of Willpower......Page 20
Sleuthing the Hormonal Culprit: Syndrome X......Page 23
Solving the Mystery: Insulin Resistance......Page 24
How You Can Reverse Insulin Resistance......Page 29
2. Starch Toxicity: How Our Staples Turned Out to Be Toxins......Page 33
Bread, Potatoes, and Rice: How “Natural” Are They?......Page 34
Starch Poisoning: The Price of Civilization......Page 35
The Obesity Epidemic: How America Got Fat......Page 38
Too Much Starch, Not Enough Exercise, or Both?......Page 42
3. Understanding What Makes Bad Carbs Bad......Page 45
The Weight-Loss Power of Low-Carb Eating......Page 46
Why Some Carbs Are Different from Others......Page 49
Moving Beyond Atkins......Page 52
Part 2 The Glycemic-Load Diet and Slow-Twitch Muscle Activation Plan......Page 55
Understanding Glycemic Indexes......Page 57
Why Glycemic Indexes Are Misleading......Page 58
Getting It Right: Glycemic Loads......Page 60
Reducing Your Glycemic Load: A Simple Plan for Effective Weight Loss......Page 61
5. Job One: Purge Starch from Your Diet......Page 65
Strategies for Eliminating “Starchy Fillers”......Page 66
Cushioning the Glucose Shocks from Starch in Main Dishes......Page 70
6. Eliminate Sugar-Sweetened Beverages......Page 79
A Glucose Shock in a Glass......Page 80
Milk: Acceptable for Glycemic-Load Watchers......Page 82
Water Is Great, but Do We Really Need Eight Glasses a Day?......Page 83
Exonerating Sugar......Page 85
How Sugar Can Help You Lose Weight......Page 87
Keeping Sugar in Its Place......Page 89
8. Activate Your Slow-Twitch Muscles......Page 91
You Can Gain Without the Pain......Page 92
Muscles That Don’t Fatigue......Page 93
Turning on Your Metabolic “Switch”......Page 96
The Forty-Eight-Hour Rule......Page 97
Crash Dieting: A Metabolic Train Wreck......Page 101
A Role for Resistance Exercise......Page 103
Heading Off Metabolic Shutdown Before It Hits......Page 105
Part 3 Strategies to Balance Your Metabolism and Stay on Track......Page 107
10. Crafting a Fat-Balancing Strategy......Page 109
The Differences Between “Bad” and “Good” Fats......Page 110
Improving the Quantity and Quality of Fats in Your Diet......Page 113
11. Managing Cholesterol with a Low-Glycemic-Load Diet......Page 115
Rethinking Cholesterol......Page 116
Determining if You Have a Cholesterol Problem......Page 119
Crafting a Cholesterol Strategy......Page 120
Avoiding Distractions......Page 123
Focusing on What Caused You to Gain Weight......Page 124
Taking Inventory......Page 126
Relieving Insulin Resistance: The Rewards......Page 130
Freedom from Dieting......Page 132
A More Exciting Way to Eat......Page 133
Breakfast Dishes......Page 135
Salads......Page 146
Soups and Chowders......Page 162
Red Meat Dishes......Page 169
Chicken Dishes......Page 182
Seafood Dishes......Page 187
Vegetable Side Dishes......Page 196
Desserts and Sweets......Page 206
Concluding Remarks......Page 215
Appendix A: Glycemic Loads of Common Foods......Page 217
Appendix B: Converting to Metrics......Page 225
Appendix C: References......Page 227
Appendix D: Websites......Page 231
B......Page 233
C......Page 234
E......Page 235
H......Page 236
N......Page 237
R......Page 238
S......Page 239
W......Page 240
Z......Page 241