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

by Thompson, Rob

• ISBN13: 9780071462693
• ISBN10: 0071462694
• Edition: 1st
• Format: Paperback
• Copyright: 2006-03-23
• Publisher: McGraw Hill

Summary

You've tried dieting, but after some initial success, you always seem to put the weight back on. Stop blaming yourself! The problem isn't with you; it's with the diets themselves.

Author Biography

Robert Thompson, M.D. is a board-certified cardiologist in private practice and on staff at Providence Medical Center, in Seattle. He is also the author of The New Low-Carb Way of Life.

Table of Contents

Acknowledgments	ix
Introduction	xi
Part 1 Insulin Resistance: A Hormonal Imbalance, Not a Character Defect
Understanding Why You Gained Weight	3	(14)
It's Not a Matter of Willpower	4	(3)
Sleuthing the Hormonal Culprit: Syndrome X	7	(1)
Solving the Mystery: Insulin Resistance	8	(5)
How You Can Reverse Insulin Resistance	13	(4)
Starch Toxicity: How Our Staples Turned Out to Be Toxins	17	(12)
Bread, Potatoes, and Rice: How ``Natural'' Are They?	18	(1)
Starch Poisoning: The Price of Civilization	19	(3)
The Obesity Epidemic: How America Got Fat	22	(4)
Too Much Starch, Not Enough Exercise, or Both?	26	(3)
Understanding What Makes Bad Carbs Bad	29	(12)
The Weight-Loss Power of Low-Carb Eating	30	(3)
Why Some Carbs Are Different from Others	33	(3)
Moving Beyond Atkins	36	(5)
Part 2 The Glycemic-Load Diet and Slow-Twitch Muscle Activation Plan
Lightening Your Glycemic Load: The Key to Easy Weight Loss	41	(8)
Understanding Glycemic Indexes	41	(1)
Why Glycemic Indexes Are Misleading	42	(2)
Getting It Right: Glycemic Loads	44	(1)
Reducing Your Glycemic Load: A Simple Plan for Effective Weight Loss	45	(4)
Job One: Purge Starch from Your Diet	49	(14)
How I Became a Human Glycemic-Load Meter	50	(1)
Strategies for Eliminating ``Starchy Fillers''	50	(4)
Cushioning the Glucose Shocks from Starch in Main Dishes	54	(9)
Eliminate Sugar-Sweetened Beverages	63	(6)
A Glucose Shock in a Glass	64	(2)
Alcohol: Beware of Its Appetite-Stimulating Effects	66	(1)
Milk: Acceptable for Glycemic-Load Watchers	66	(1)
Coffee and Tea: Good Beverages in Moderation	67	(1)
Water Is Great, but Do We Really Need Eight Glasses a Day?	67	(2)
Make Friends with Your Sweet Tooth	69	(6)
Exonerating Sugar	69	(2)
How Sugar Can Help You Lose Weight	71	(2)
Keeping Sugar in Its Place	73	(2)
Activate Your Slow-Twitch Muscles	75	(10)
You Can Gain Without the Pain	76	(1)
Muscles That Don't Fatigue	77	(3)
Turning on Your Metabolic ``Switch''	80	(1)
The Forty-Eight-Hour Rule	81	(4)
Avoid Diet-Induced Metabolic Shutdown	85	(8)
Crash Dieting: A Metabolic Train Wreck	85	(2)
A Role for Resistance Exercise	87	(2)
Heading Off Metabolic Shutdown Before It Hits	89	(4)
Part 3 Strategies to Balance Your Metabolism and Stay on Track
Crafting a Fat-Balancing Strategy	93	(6)
The Differences Between ``Bad'' and ``Good'' Fats	94	(3)
Improving the Quantity and Quality of Fats in Your Diet	97	(2)
Managing Cholesterol with a Low-Glycemic-Load Diet	99	(8)
Rethinking Cholesterol	100	(3)
Determining if You Have a Cholesterol Problem	103	(1)
Crafting a Cholesterol Strategy	104	(3)
Rebalancing Your Metabolism	107	(10)
Avoiding Distractions	107	(1)
Focusing on What Caused You to Gain Weight	108	(2)
Taking Inventory	110	(4)
Relieving Insulin Resistance: The Rewards	114	(2)
Freedom from Dieting	116	(1)
Low-Glycemic-Load Meals and Recipes	117	(82)
A More Exciting Way to Eat	117	(2)
Breakfast Dishes	119	(11)
Salads	130	(16)
Soups and Chowders	146	(7)
Red Meat Dishes	153	(13)
Chicken Dishes	166	(5)
Seafood Dishes	171	(9)
Vegetable Side Dishes	180	(10)
Desserts and Sweets	190	(9)
Concluding Remarks	199	(2)
Appendix A: Glycemic Loads of Common Foods	201	(8)
Appendix B: Converting to Metrics	209	(2)
Appendix C: References	211	(4)
Appendix D: Websites	215	(2)
Index	217