Description
Book SynopsisTable of ContentsIntroduction 1
Part 1: Understanding the Carbohydrate Controversy 5
Chapter 1: Mapping Out a Low-Carb Diet 7
Chapter 2: Delving Deeper into Carbohydrates 17
Chapter 3: All Carbs Aren’t Equal: Looking at the Differences 35
Chapter 4: Determining Whether Low-Carb Eating Is Right for You 45
Part 2: Steering Yourself Back to Whole Foods 65
Chapter 5: Falling in Love with Whole Foods 67
Chapter 6: Navigating Your Way through Starchy Carbs 89
Chapter 7: Shifting into Dairy Foods 111
Chapter 8: Fueling Up with Fats: Good Fats, Bad Fats 127
Part 3: Shopping and Cooking for a Low-Carb Lifestyle 139
Chapter 9: Navigating the Supermarket 141
Chapter 10: Planning Menus and Meals 153
Chapter 11: Starting the Day with Breakfast 173
Chapter 12: Perfect for Lunch: Soups and Salads 187
Chapter 13: Fixing Low-Carb Finger Food: Appetizers and Snacks 203
Chapter 14: Making Some Main Dish Mainstays 231
Chapter 15: Adding Side Dishes to Your Meal 257
Chapter 16: No Sacrifices Made: Tasty Desserts and Refreshing Beverages 279
Part 4: Sticking to the Plan 299
Chapter 17: Eating Out without Apologies 301
Chapter 18: Psyching Yourself Up 313
Chapter 19: Setting Yourself Up to Succeed. 323
Chapter 20: Falling Off the Wagon and Getting On Again 333
Part 5: Recognizing Factors Other Than Food 341
Chapter 21: Taking Supplements When Food May Not Be Enough 343
Chapter 22: Setting a Fitness Goal 355
Part 6: The Part of Tens 367
Chapter 23: Ten Benefits of Low-Carb Dieting 369
Chapter 24: Ten Questions about Low-Carb Dieting 373
Chapter 25: Ten (Plus Two) Best Sources of Dietary Antioxidants 377
Part 7: Appendixes 383
Appendix A: The Glycemic Index and Glycemic Load of Foods 385
Appendix B: Sample Grocery List 389
Appendix C: Dietary Reference Intakes 401
Appendix D: Metric Conversion Guide 405
Index 409
