Low-Carb Diet For Dummies

ISBN-13: 9781119839026 / Angielski / Miękka / 2022 / 448 str.

Katherine B. Chauncey

Spis treści

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

O autorze

Katherine B. Chauncey is an emeritus professor in the Department of Family Medicine at Texas Tech School of Medicine. She's also a licensed registered dietitian nutritionist.