{"product_id":"glycemic-index-diet-for-dummies-isbn-9781118790564","title":"Glycemic Index Diet For Dummies","description":"\u003cb\u003eGet proven results from this safe, effective, and easy-to-follow diet\u003c\/b\u003e \u003cp\u003eThe 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. Using the Glycemic Index is a proven method for calculating the way carbohydrates act in your body to help you lose weight, safely, quickly, and effectively.\u003c\/p\u003e \u003cp\u003eThe second edition of \u003ci\u003eThe Glycemic Index Diet For Dummies\u003c\/i\u003e presents this system in an easy-to-apply manner, giving you the tools and tips you need to shed unwanted pounds and improve your overall health. You'll not only discover how to apply the glycemic index to your existing diet plan, but you'll also get new and updated information on how to develop a healthy lifestyle.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eRecommends foods that boost metabolism, promote weight loss, and provide longer-lasting energy\u003c\/li\u003e \u003cli\u003eFeatures delicious GI recipes for glycemic-friendly cooking at home\u003c\/li\u003e \u003cli\u003eIncludes exercises for maintaining glycemic index weight loss and promoting physical fitness\u003c\/li\u003e \u003cli\u003eOffers guidance on shopping for food as well as eating at restaurants and away from home\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003e\u003ci\u003eGlycemic Index Diet For Dummies, 2nd Edition\u003c\/i\u003e is for anyone looking for an easy-to-apply guide to making the switch to this healthy lifestyle.\u003c\/p\u003e \u003cp\u003e\u003cb\u003eIntroduction 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 1\u003c\/p\u003e \u003cp\u003eConventions Used in This Book 2\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 2\u003c\/p\u003e \u003cp\u003eWhat You’re Not to Read 3\u003c\/p\u003e \u003cp\u003eHow This Book Is Organized 3\u003c\/p\u003e \u003cp\u003ePart I: Exploring the Glycemic Index as a Weight-Loss Tool 3\u003c\/p\u003e \u003cp\u003ePart II: Switching to a Low-Glycemic Diet 3\u003c\/p\u003e \u003cp\u003ePart III: Overcoming Challenges and Obstacles 4\u003c\/p\u003e \u003cp\u003ePart IV: Cooking and Eating the Low-Glycemic Way 4\u003c\/p\u003e \u003cp\u003ePart V: Improving Your Overall Lifestyle 4\u003c\/p\u003e \u003cp\u003ePart VI: The Part of Tens 5\u003c\/p\u003e \u003cp\u003ePart VII: Appendixes 5\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 5\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 6\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart I: Exploring the Glycemic Index as a Weight-Loss Tool 7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: Introducing the Glycemic Index and How to Use It to Lose Weight 9\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting to Know the Glycemic Index 9\u003c\/p\u003e \u003cp\u003eMeasuring the glycemic index 10\u003c\/p\u003e \u003cp\u003eIntroducing the glycemic load 11\u003c\/p\u003e \u003cp\u003eHow Does the Glycemic Index Work for Weight Loss? 13\u003c\/p\u003e \u003cp\u003eGetting the 411 on blood sugar 13\u003c\/p\u003e \u003cp\u003eUnderstanding the role of carbohydrates 14\u003c\/p\u003e \u003cp\u003eSeeing how insulin plays a part 16\u003c\/p\u003e \u003cp\u003ePutting it all together 16\u003c\/p\u003e \u003cp\u003eMoving beyond Traditional Diet Plans 17\u003c\/p\u003e \u003cp\u003eEmbracing lifestyle change and abandoning the temporary diet 17\u003c\/p\u003e \u003cp\u003eTossing strict rules out the window 18\u003c\/p\u003e \u003cp\u003ePlanning, cooking, and enjoying healthy meals 19\u003c\/p\u003e \u003cp\u003eMaking exercise a part of your life 19\u003c\/p\u003e \u003cp\u003eLooking at Other Benefits of a Low-Glycemic Diet 20\u003c\/p\u003e \u003cp\u003eBetter blood sugar and insulin control 20\u003c\/p\u003e \u003cp\u003eDisease prevention 21\u003c\/p\u003e \u003cp\u003eIncreased energy 22\u003c\/p\u003e \u003cp\u003eImproved mood 23\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: All Carbs Aren’t Created Equal 25\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDistinguishing Friendly Carbs from Foes 25\u003c\/p\u003e \u003cp\u003eMeasuring a Food’s Glycemic Index 26\u003c\/p\u003e \u003cp\u003eComparing foods to pure sugar with human help 27\u003c\/p\u003e \u003cp\u003eKeeping a couple limitations in mind 29\u003c\/p\u003e \u003cp\u003eDefining Low-, Medium-, and High-Glycemic Foods 30\u003c\/p\u003e \u003cp\u003eSeeing How Fiber Fits into the Mix 31\u003c\/p\u003e \u003cp\u003eFiber and blood sugar control 32\u003c\/p\u003e \u003cp\u003eLow-glycemic\/high-fiber, a winning combination 33\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Why and How a Low-Glycemic Diet Works for Weight Loss 37\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRegulating Insulin and Blood Glucose 37\u003c\/p\u003e \u003cp\u003eKeeping blood glucose levels down 39\u003c\/p\u003e \u003cp\u003eControlling food cravings 40\u003c\/p\u003e \u003cp\u003eKeeping food addictions at bay 41\u003c\/p\u003e \u003cp\u003eSuppressing Your Appetite Naturally 43\u003c\/p\u003e \u003cp\u003eFeeling fuller with fiber 43\u003c\/p\u003e \u003cp\u003eBumping up your fullness hormones with low-glycemic foods 43\u003c\/p\u003e \u003cp\u003eCombining Low-Glycemic Foods with Calorie Awareness 44\u003c\/p\u003e \u003cp\u003eUnderstanding why calories still count 44\u003c\/p\u003e \u003cp\u003eKnowing that low-glycemic doesn’t always mean low-calorie 46\u003c\/p\u003e \u003cp\u003eKeeping portion sizes under control 46\u003c\/p\u003e \u003cp\u003eEating More of the Right Foods to Lose More Weight 47\u003c\/p\u003e \u003cp\u003eChoosing lots of fruits and vegetables 47\u003c\/p\u003e \u003cp\u003eIncluding healthy fats and protein 48\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Taking Portion Size into Account with the Glycemic Load 51\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGoing from the Glycemic Index to the Glycemic Load 51\u003c\/p\u003e \u003cp\u003eCalculating Glycemic Load 53\u003c\/p\u003e \u003cp\u003eDoing the math 53\u003c\/p\u003e \u003cp\u003eFiguring out what the numbers mean 54\u003c\/p\u003e \u003cp\u003eFactoring in portion sizes 54\u003c\/p\u003e \u003cp\u003eEmbracing High-GI\/Low-GL Foods 56\u003c\/p\u003e \u003cp\u003eChecking Out How Glycemic Load Varies among Popular Foods 58\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Determining How Going Low-Glycemic Can Work for You 61\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eConsidering Your Weight-Loss Goals 61\u003c\/p\u003e \u003cp\u003eDefining healthy weight loss 62\u003c\/p\u003e \u003cp\u003eTaking a Close Look at Your Dieting History 63\u003c\/p\u003e \u003cp\u003eEvaluating types of diets you’ve tried 64\u003c\/p\u003e \u003cp\u003eRethinking restrictive dieting 66\u003c\/p\u003e \u003cp\u003ePutting a stop to yo-yo dieting 67\u003c\/p\u003e \u003cp\u003eAsking yourself the right questions 67\u003c\/p\u003e \u003cp\u003eReviewing the pros and cons of different approaches to weight loss 68\u003c\/p\u003e \u003cp\u003eDo You Have Insulin Resistance? 69\u003c\/p\u003e \u003cp\u003eHealth conditions related to insulin resistance 70\u003c\/p\u003e \u003cp\u003eCharacteristics of insulin resistance 71\u003c\/p\u003e \u003cp\u003eHow a low-glycemic lifestyle can help 72\u003c\/p\u003e \u003cp\u003eConsidering a Low-Glycemic Diet if You Have Kids or Are Pregnant 72\u003c\/p\u003e \u003cp\u003eHelping kids have a healthy relationship with food 73\u003c\/p\u003e \u003cp\u003eManaging weight and blood sugar while pregnant 74\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart II: Switching to a Low-Glycemic Diet 77\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Preparing Yourself for a Successful Weight-Loss Program 79\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting and Staying in the Right Mindset 79\u003c\/p\u003e \u003cp\u003eCreating your vision 80\u003c\/p\u003e \u003cp\u003eTurning your vision into an affirmation 82\u003c\/p\u003e \u003cp\u003eUsing positive language 82\u003c\/p\u003e \u003cp\u003eSetting Goals You Can Actually Achieve 83\u003c\/p\u003e \u003cp\u003eBeing realistic 83\u003c\/p\u003e \u003cp\u003eMaking your goals practical 84\u003c\/p\u003e \u003cp\u003eChoosing “want to” rather than “have to” goals 84\u003c\/p\u003e \u003cp\u003eStrengthening your goals 84\u003c\/p\u003e \u003cp\u003eFocusing Your Choices with a Food Journal 85\u003c\/p\u003e \u003cp\u003eWhat to Expect When Starting Your Journey 86\u003c\/p\u003e \u003cp\u003eA shift in priorities 87\u003c\/p\u003e \u003cp\u003eAn adventure with new foods 88\u003c\/p\u003e \u003cp\u003eNew habits 88\u003c\/p\u003e \u003cp\u003eFeeling out of your comfort zone at first 89\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Raising the Bar on Your Metabolism 91\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding Basal Metabolic Rate 91\u003c\/p\u003e \u003cp\u003eMeasuring your metabolic rate 92\u003c\/p\u003e \u003cp\u003eUsing your metabolic rate as a weight-loss tool 93\u003c\/p\u003e \u003cp\u003eLooking at metabolism influences that are largely out of your control 94\u003c\/p\u003e \u003cp\u003eSimple Strategies for Increasing Your Metabolic Rate 95\u003c\/p\u003e \u003cp\u003eBuilding lean muscle mass 95\u003c\/p\u003e \u003cp\u003eGetting your heart rate up 97\u003c\/p\u003e \u003cp\u003eSprinkling in small activities 98\u003c\/p\u003e \u003cp\u003eEating low-glycemic resistant starches 99\u003c\/p\u003e \u003cp\u003eAvoiding Behaviors That Lower Your Metabolic Rate 100\u003c\/p\u003e \u003cp\u003eSkipping meals 100\u003c\/p\u003e \u003cp\u003eEating too few calories 101\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Presenting Foolproof Healthy-Eating Strategies 103\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eTips for Choosing Low-Glycemic Foods 104\u003c\/p\u003e \u003cp\u003eGet acquainted with the glycemic index list 104\u003c\/p\u003e \u003cp\u003ePay attention to portion sizes 104\u003c\/p\u003e \u003cp\u003eKeep the glycemic load of your meal at or under 25 106\u003c\/p\u003e \u003cp\u003eChanging the Balance of Your Meals 107\u003c\/p\u003e \u003cp\u003eUnderstanding different nutrients’ roles and the benefits of balance 108\u003c\/p\u003e \u003cp\u003eUsing the “tapas” method for meal planning 109\u003c\/p\u003e \u003cp\u003ePutting it all together with sample menus 112\u003c\/p\u003e \u003cp\u003eFinding Moderation with Medium- and High-Glycemic Foods 114\u003c\/p\u003e \u003cp\u003eDefining moderation 115\u003c\/p\u003e \u003cp\u003eBalancing your glycemic load for the day 115\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Navigating the Grocery Store 117\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBeing a Savvy Low-Glycemic Shopper 117\u003c\/p\u003e \u003cp\u003ePlanning meals to create your grocery list 118\u003c\/p\u003e \u003cp\u003eKnowing the best aisles to visit 120\u003c\/p\u003e \u003cp\u003eComparing fresh, frozen, and canned produce 122\u003c\/p\u003e \u003cp\u003eChecking ripeness 123\u003c\/p\u003e \u003cp\u003eReading Nutrition Facts Labels 124\u003c\/p\u003e \u003cp\u003eExamining the nutrition facts label 124\u003c\/p\u003e \u003cp\u003eUsing the ingredients list 126\u003c\/p\u003e \u003cp\u003eStocking Up for Success 127\u003c\/p\u003e \u003cp\u003ePantry basics 128\u003c\/p\u003e \u003cp\u003eFreezer-friendly favorites 129\u003c\/p\u003e \u003cp\u003eWeekly refrigerator staples 129\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart III: Overcoming Challenges and Obstacles 133\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10; Guidelines for Dining Out 135\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eChoosing Wisely 136\u003c\/p\u003e \u003cp\u003eBasing your choices on how often you eat out 136\u003c\/p\u003e \u003cp\u003eRequesting low-glycemic substitutions 137\u003c\/p\u003e \u003cp\u003eWatching your portion sizes 138\u003c\/p\u003e \u003cp\u003ePicking Low-Glycemic-Friendly Restaurants 142\u003c\/p\u003e \u003cp\u003ePresenting the Best Low-Glycemic Food Choices for… 143\u003c\/p\u003e \u003cp\u003eAmerican restaurants 143\u003c\/p\u003e \u003cp\u003eChinese restaurants 144\u003c\/p\u003e \u003cp\u003eFast-food restaurants 144\u003c\/p\u003e \u003cp\u003eItalian restaurants 145\u003c\/p\u003e \u003cp\u003eJapanese restaurants 146\u003c\/p\u003e \u003cp\u003eMexican restaurants 148\u003c\/p\u003e \u003cp\u003eMiddle Eastern\/Greek restaurants 149\u003c\/p\u003e \u003cp\u003eThai restaurants 150\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Navigating Special Occasions 151\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eOvercoming the Challenges Posed by Vacations, Holidays, and Parties 151\u003c\/p\u003e \u003cp\u003eAvoiding the all-or-nothing mentality 152\u003c\/p\u003e \u003cp\u003eDiscovering moderation with high- glycemic, special-occasion foods 154\u003c\/p\u003e \u003cp\u003eCreating balance for the day 155\u003c\/p\u003e \u003cp\u003eFinding the Meal Items That Work for You 157\u003c\/p\u003e \u003cp\u003eBeing prepared for almost anything 157\u003c\/p\u003e \u003cp\u003eVolunteering to bring a low-glycemic side dish 158\u003c\/p\u003e \u003cp\u003ePresenting the Best Low-Glycemic Food Picks for Special Occasions 159\u003c\/p\u003e \u003cp\u003eHolidays 159\u003c\/p\u003e \u003cp\u003eVacations 161\u003c\/p\u003e \u003cp\u003eParties 161\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: Dealing with Weight-Loss Pit falls 163\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCoping with Food Cravings 163\u003c\/p\u003e \u003cp\u003eLow-glycemic foods to the rescue 165\u003c\/p\u003e \u003cp\u003eTiming is everything 166\u003c\/p\u003e \u003cp\u003eStrategies for Defeating Emotional Eating 166\u003c\/p\u003e \u003cp\u003eDiscover your triggers 167\u003c\/p\u003e \u003cp\u003eFind new healthy behaviors 168\u003c\/p\u003e \u003cp\u003eBecome a mindful eater 170\u003c\/p\u003e \u003cp\u003eBreaking Through Weight-Loss Plateaus 171\u003c\/p\u003e \u003cp\u003eEvaluating your weight-loss goals 172\u003c\/p\u003e \u003cp\u003eTracking consistency 174\u003c\/p\u003e \u003cp\u003eSwitching up your exercise routine 176\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Finding a Support System 179\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKnowing When to Seek Help from a Professional 179\u003c\/p\u003e \u003cp\u003eWhen you have a challenging health condition 180\u003c\/p\u003e \u003cp\u003eWhen you’re having trouble making changes 181\u003c\/p\u003e \u003cp\u003eWhen you need accountability and support 181\u003c\/p\u003e \u003cp\u003eEnlisting the Right Friends and Family Members 182\u003c\/p\u003e \u003cp\u003eKnowing which friends to involve 182\u003c\/p\u003e \u003cp\u003eAvoiding saboteurs 182\u003c\/p\u003e \u003cp\u003eCreating your own support group 184\u003c\/p\u003e \u003cp\u003eSurfing the Web for Information, Motivation, and Support 184\u003c\/p\u003e \u003cp\u003eExploring educational websites 184\u003c\/p\u003e \u003cp\u003eGetting involved with group forums and message boards 185\u003c\/p\u003e \u003cp\u003eApproaching the web with caution 186\u003c\/p\u003e \u003cp\u003eAttending Glycemic Index Programs 187\u003c\/p\u003e \u003cp\u003eGroup classes 187\u003c\/p\u003e \u003cp\u003eProfessional conferences 188\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart IV: Cooking and Eating the Low-Glycemic Way 189\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Getting Back into the Kitchen 191\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eChecking Out How Whole Foods and Convenience Foods Stack Up 191\u003c\/p\u003e \u003cp\u003eTaking a closer look at convenience foods 192\u003c\/p\u003e \u003cp\u003eCreating more control in your daily glycemic load 193\u003c\/p\u003e \u003cp\u003eFinding the best convenience foods when needed 194\u003c\/p\u003e \u003cp\u003eMaking Whole-Foods Cooking Easy 195\u003c\/p\u003e \u003cp\u003eGetting back to the basics 196\u003c\/p\u003e \u003cp\u003ePrepping made easy 197\u003c\/p\u003e \u003cp\u003eUsing flavor combinations to add more pizzazz to your meals 198\u003c\/p\u003e \u003cp\u003eShowing some easy throw together meals 200\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Low-Glycemic Cooking Tips and Techniques 203\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEvaluating and Modifying Your Favorite Recipes 204\u003c\/p\u003e \u003cp\u003eRecipe modification tips 204\u003c\/p\u003e \u003cp\u003eRecipe makeover examples 205\u003c\/p\u003e \u003cp\u003eCooking Grains and Pastas 208\u003c\/p\u003e \u003cp\u003ePresenting your whole grain cooking guide 208\u003c\/p\u003e \u003cp\u003eExploring low-glycemic pastas 209\u003c\/p\u003e \u003cp\u003eLivening up your grains and pastas 211\u003c\/p\u003e \u003cp\u003eExperimenting with Vegetables 211\u003c\/p\u003e \u003cp\u003ePreparing low-glycemic vegetables 212\u003c\/p\u003e \u003cp\u003eBoiling versus other cooking methods 212\u003c\/p\u003e \u003cp\u003eIntroducing Beans, the Truly Magical Fruit 212\u003c\/p\u003e \u003cp\u003ePointing out what you should know about canned beans versus dried 213\u003c\/p\u003e \u003cp\u003ePreparing and cooking both kinds of beans 214\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: Breakfast Recipes to Star t Your Day Off Right 217\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding Why Breakfast Is So Important 218\u003c\/p\u003e \u003cp\u003eReviewing the health benefits of breakfast 218\u003c\/p\u003e \u003cp\u003eFeeling fuller for longer with the right balance at breakfast 219\u003c\/p\u003e \u003cp\u003eGoing on the Run with Grab-and-Go Starters 220\u003c\/p\u003e \u003cp\u003eChowing Down on Cereals 220\u003c\/p\u003e \u003cp\u003eGetting a Quick Start with Smoothies 223\u003c\/p\u003e \u003cp\u003ePreparing Ahead for a Week’s Worth of Fast Breakfast Choices 227\u003c\/p\u003e \u003cp\u003eCooking Eggs for Breakfast When You Have More Time 231\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Luscious Yet Easy Lunches 237\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePreparing Healthy Lunches for the Week Ahead 238\u003c\/p\u003e \u003cp\u003eSensational chicken and tuna salads 239\u003c\/p\u003e \u003cp\u003eTasty timesaving casseroles 243\u003c\/p\u003e \u003cp\u003eMaking Lower-Glycemic Lunches on a Weekday-to-Weekday Basis 248\u003c\/p\u003e \u003cp\u003ePowerhouse salad entrees 248\u003c\/p\u003e \u003cp\u003eSpeedy south-of-the-border options 252\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Delicious Dinner Recipes 257\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePurely Delectable Poultry Recipes 257\u003c\/p\u003e \u003cp\u003eBeef, the Low-Glycemic Way 263\u003c\/p\u003e \u003cp\u003eFabulous Seafood Recipes 267\u003c\/p\u003e \u003cp\u003eVegetarian Variations 273\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 19: Healthy (And Yummy) Snacks and Desser t s 277\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eIntroducing Snacking Saboteurs 278\u003c\/p\u003e \u003cp\u003eThe negative effect of mindless grazing 278\u003c\/p\u003e \u003cp\u003eThe problem with waiting too long to eat 279\u003c\/p\u003e \u003cp\u003ePlanning Out Healthy Snacks: A Top Weight-Loss Strategy 280\u003c\/p\u003e \u003cp\u003eMaking Low-Glycemic Snacks at Home: Recipes for Success 282\u003c\/p\u003e \u003cp\u003eChoosing and Preparing Lower-Glycemic Treats and Desserts 286\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart V: Improving Your Overall Lifestyle 291\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 20: From Goals to Habits: Making True Lifest yle Changes 293\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMaking Lifestyle Changes Rather Than Going on a Diet 293\u003c\/p\u003e \u003cp\u003eKnowing the difference between lifestyle changes and dieting 294\u003c\/p\u003e \u003cp\u003eFocusing on what you can eat, not what you can’t 295\u003c\/p\u003e \u003cp\u003eUnderstanding the downfalls of being on and off a diet plan 296\u003c\/p\u003e \u003cp\u003eStrategies for Stepping into Change 297\u003c\/p\u003e \u003cp\u003eCommitting to a new approach 297\u003c\/p\u003e \u003cp\u003eLooking for the positives 298\u003c\/p\u003e \u003cp\u003eDealing with setbacks 299\u003c\/p\u003e \u003cp\u003eMaking Change a Family Affair 302\u003c\/p\u003e \u003cp\u003eTalking with your spouse 302\u003c\/p\u003e \u003cp\u003eDeveloping healthy habits for your kids 303\u003c\/p\u003e \u003cp\u003eTransitioning your family to a low-glycemic lifestyle 304\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 21: Incorporating Exercise into Your Life 307\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eExploring the Many Benefits of Exercise 308\u003c\/p\u003e \u003cp\u003eYour natural body shape — revealed 308\u003c\/p\u003e \u003cp\u003eIncreased energy 308\u003c\/p\u003e \u003cp\u003eAn improved mood 310\u003c\/p\u003e \u003cp\u003eA lower risk of developing chronic diseases 310\u003c\/p\u003e \u003cp\u003eBetter bone health 311\u003c\/p\u003e \u003cp\u003eReduced stress 312\u003c\/p\u003e \u003cp\u003eCreating an Exercise Plan You Can Stick With 312\u003c\/p\u003e \u003cp\u003eDealing with exercise resistance 313\u003c\/p\u003e \u003cp\u003eFinding what you enjoy 314\u003c\/p\u003e \u003cp\u003eStarting with small steps 315\u003c\/p\u003e \u003cp\u003eMaking exercise a priority 316\u003c\/p\u003e \u003cp\u003eIncluding cardio and strength training 318\u003c\/p\u003e \u003cp\u003eFueling Your Exercise Routine with a Low-Glycemic Diet 319\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 22: Not Just for Weight Loss: Battling Disease 323\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eManaging Existing Health Problems 323\u003c\/p\u003e \u003cp\u003eColon cancer 324\u003c\/p\u003e \u003cp\u003eDiabetes 325\u003c\/p\u003e \u003cp\u003ePolycystic ovary syndrome 326\u003c\/p\u003e \u003cp\u003eHypothyroidism 327\u003c\/p\u003e \u003cp\u003eHeart disease 328\u003c\/p\u003e \u003cp\u003eMetabolic syndrome 329\u003c\/p\u003e \u003cp\u003eHypoglycemia 330\u003c\/p\u003e \u003cp\u003eWellness and Disease Prevention 331\u003c\/p\u003e \u003cp\u003eLowering your risk of chronic diseases 332\u003c\/p\u003e \u003cp\u003eFighting free radicals with antioxidants 333\u003c\/p\u003e \u003cp\u003eFactoring in phytonutrients 335\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart VI: The Part of Tens 339\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 23; Ten My ths about the Glycemic Index. 341\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCarrots Are Pure Sugar 341\u003c\/p\u003e \u003cp\u003eWatermelon Is Bad for You 342\u003c\/p\u003e \u003cp\u003eYou Can Never Eat a Potato 342\u003c\/p\u003e \u003cp\u003eYou Should Never Eat High-Glycemic Foods 342\u003c\/p\u003e \u003cp\u003eHigh-Glycemic Foods Will Make You Gain Weight 343\u003c\/p\u003e \u003cp\u003eYou Can Eat as Many Low-Glycemic Foods as You Want and Lose Weight 343\u003c\/p\u003e \u003cp\u003eHigh-Glycemic Foods Cause Type 2 Diabetes 344\u003c\/p\u003e \u003cp\u003eLow-Glycemic Foods Are Always Nutritious 344\u003c\/p\u003e \u003cp\u003eAll High-Glycemic Foods Have Little or No Nutritional Value 344\u003c\/p\u003e \u003cp\u003eLow-Glycemic Foods All Have Low Calories 345\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 24; Ten Real-Life Strategies to Lighten Your Daily Glycemic Load 347\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEat Rice Wisely 347\u003c\/p\u003e \u003cp\u003eSwitch Added Sugar on Cereals with Low-Glycemic Fruit 348\u003c\/p\u003e \u003cp\u003eAdd Veggies to Everything 348\u003c\/p\u003e \u003cp\u003eFind the Best Breads 349\u003c\/p\u003e \u003cp\u003eSwap Out Starchy Foods for More Beans and Lentils 349\u003c\/p\u003e \u003cp\u003eDitch the High-Glycemic Breakfast 350\u003c\/p\u003e \u003cp\u003eDecrease the Sugar in Your Baking 350\u003c\/p\u003e \u003cp\u003eGo for the Mini Sizes 350\u003c\/p\u003e \u003cp\u003eCook Your Pasta al Dente 351\u003c\/p\u003e \u003cp\u003eAdd a Little Vinegar 351\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart VII: Appendixes 353\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eAppendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide 355\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBakery Treats 355\u003c\/p\u003e \u003cp\u003eBeverages 356\u003c\/p\u003e \u003cp\u003eBreads and Snacks 357\u003c\/p\u003e \u003cp\u003eBreakfast Items 358\u003c\/p\u003e \u003cp\u003eDairy Products 359\u003c\/p\u003e \u003cp\u003eFruits 360\u003c\/p\u003e \u003cp\u003eGrains 361\u003c\/p\u003e \u003cp\u003eLegumes 362\u003c\/p\u003e \u003cp\u003eMeat Products 363\u003c\/p\u003e \u003cp\u003eSweeteners and Candy 364\u003c\/p\u003e \u003cp\u003eVegetables 364\u003c\/p\u003e \u003cp\u003e\u003cb\u003eAppendix B: Metric Conversion Guide 367\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eIndex 371\u003c\/p\u003e  \u003cp\u003e\u003cb\u003eMeri Raffetto, RD,\u003c\/b\u003e 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.\u003c\/p\u003e  \u003cul\u003e \u003cli\u003eRate foods by their glycemic index and eat better\u003c\/li\u003e \u003cli\u003eAdjust your diet to improve health and increase energy\u003c\/li\u003e \u003cli\u003eLose weight by following scientifically proven measures\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003e\u003cb\u003eLose weight, increase your energy levels, and get healthy with the glycemic index diet\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWith \u003ci\u003eGlycemic Index Diet For Dummies\u003c\/i\u003e, you can discover how using the scientifically proven glycemic index will help you shed pounds, maintain your healthy weight, increase your energy level, and maintain a healthy lifestyle. Dive into this simple, effective diet to learn which foods to eat and how to get and stay.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eMake the switch — prepare yourself for a successful weight loss program by creating a plan centered on a low glycemic index\u003c\/li\u003e \u003cli\u003eLose weight — use portion control, detailed information about glycemic loads of various foods, and other tips to shed pounds\u003c\/li\u003e \u003cli\u003eGet healthy — find out how a low glycemic index diet can help you lose weight, maintain a healthy lifestyle, and fight disease\u003c\/li\u003e \u003cli\u003eIncrease energy levels — if you’re fed up with being tired, discover how the low glycemic index diet will increase your energy throughout the day\u003c\/li\u003e \u003cli\u003eOvercome common challenges — discover how to create a support system and overcome challenges like dining out and eating on special occasions\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003e\u003cb\u003eOpen the book and find:\u003c\/b\u003e\u003c\/p\u003e \u003cul\u003e \u003cli\u003eRecipes that will keep you satisfied all day\u003c\/li\u003e \u003cli\u003eA list of foods and their glycemic load numbers\u003c\/li\u003e \u003cli\u003eWhich foods are best for your diet\u003c\/li\u003e \u003cli\u003eHow to revamp your favorite recipes to meet your diet\u003c\/li\u003e \u003cli\u003eWays to lose weight, and keep your blood sugar in check\u003c\/li\u003e \u003cli\u003eHow to decrease your daily glycemic load\u003c\/li\u003e \u003cli\u003eA chart of acidic foods that help you lose weight\u003c\/li\u003e \u003cli\u003eComprehensive info on which carbs are beneficial and which aren’t\u003c\/li\u003e \u003c\/ul\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47989300723941,"sku":"NP9781118790564","price":24.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781118790564.jpg?v=1761783577","url":"https:\/\/k12savings.com\/es\/products\/glycemic-index-diet-for-dummies-isbn-9781118790564","provider":"K12savings","version":"1.0","type":"link"}