The Low GI Diet Revolution The Definitive Science-Based Weight Loss Plan

by Brand-Miller, Dr. Jennie; McMillan-Price, Joanna; Foster-Powell, Kaye

• ISBN13: 9781569244135
• ISBN10: 1569244138
• Format: Paperback
• Copyright: 2004-12-21
• Publisher: Da Capo Lifelong Books

Summary

The Low GI Diet Revolution is the only science-based diet that is proven to help you lose up to 10 percent of your current weight and develop a lifetime of healthy eating habits that can protect you from illness and disease. Synthesizing over 20 years of ground-breaking research on carbohydrates and the glycemic index, the authors of the New York Times best-selling New Glucose Revolution series show you how to make "smart carb" food choices for every meal that will satisfy your hunger, increase your energy levels, and eliminate your desire to eat more than you should. In addition, The Low GI Smart Carb Diet features an effective 12-week action plan with food, exercise, and activity goals for each week and a maintenance program to help you solidify your new eating habits and avoid regaining weight. The result: A slimmer, stronger, healthier you-for the rest of your life.

Author Biography

Meet the experts behind The Low GI Diet Revolution, who are bringing good health to millions. Jennie Brand-Miller, Ph.D., one of the world's foremost authorities on carbohydrates and the glycemic index, has championed the GI approach to nutrition for more than 20 years. Professor of Nutrition at the University of Sydney and the President of the Nutrition Society of Australia, Brand-Miller was awarded Australia's prestigious ATSE Clunies Ross Award in 2004 for her commitment to advancing science and technology. She is one of the world's most in-demand speakers on the GI and her laboratory at the University of Sydney is the world's foremost GI-testing center. Kaye Foster-Powell, M. Nutr. and Diet., an accredited dietitian-nutritionist with extensive experience in diabetes management, is the lead author of the authoritative tables of GI and glycemic load values published in the American Journal of Clinical Nutrition. Joanna McMillan-Price, Bsc (Hons), is completing her Ph.D. at the University of Sydney on the links between the glycemic index and weight loss. She lectures on nutrition in Australia and the UK and is currently developing a major nutrition and weight loss program to be launched in health clubs across the UK. Dr. Jennie Brand-Miller and Kaye Foster-Powell have collaborated for a decade and are coauthors of all the books in the New York Times best-selling New Glucose Revolution series, which have sold 2.5 million copies worldwide.

Table of Contents

Introduction	ix
PART ONE: UNDERSTANDING THE LOW GI DIET REVOLUTION	1	(56)
Weight and Today's Diet dilemma	3	(19)
Why traditional, restrictive diets fail	6	(1)
How much weight should you aim to lose?	7	(4)
You and your genes	11	(2)
Food choice affects your appetite	13	(1)
The insulin connection	14	(2)
Why insulin resistance is a big deal	16	(1)
The real deal on carbohydrates	17	(2)
Low fat or low carb?	19	(2)
The benefits of the Low GI Diet Revolution	21	(1)
The Glycemic Index: The Dietary Power Tool	22	(31)
The key to understanding the GI is the rate of digestion	24	(2)
Low-GI carbs help you lose weight	26	(1)
Overcoming hunger	26	(3)
Fat loss is faster with low-GI foods	29	(2)
The Low GI Diet Revolution for lifelong health	31	(2)
The Low GI Diet Revolution is the long-term answer	33	(1)
Carbs boost mood and brain power	34	(1)
What you should know about low-carb diets and ketosis	35	(1)
How much carb?	36	(1)
The seven guidelines of the Low GI Diet Revolution	37	(16)
The Other Side of the Energy Equation	53	(4)
How can exercise help break the dieting cycle?	53	(2)
Before you start the Action Plan	55	(2)
PART TWO: THE 12-WEEK ACTION PLAN	57	(112)
About the Action Plan	59	(110)
About the menu plans	60	(7)
About the exercise plans	67	(3)
Week 1	70	(8)
Week 2	78	(8)
Week 3	86	(8)
Week 4	94	(8)
Week 5	102	(8)
Week 6	110	(10)
Week 7	120	(8)
Week 8	128	(8)
Week 9	136	(8)
Week 10	144	(8)
Week 11	152	(8)
Week 12	160	(9)
PART THREE: DOING IT FOR LIFE	169	(56)
Preventing Weight Gain	171	(25)
Planning the right meals for weight maintenance	174	(6)
One meal for the whole family	180	(2)
Eat well on weekends and vacations	182	(2)
Eating out the low-GI way	184	(6)
Staying on track while traveling for business	190	(1)
Stress eating-can you cope?	191	(3)
All-night eaters	194	(2)
What You Need to Do-Activity and Exercise	196	(20)
Types of exercise	200	(5)
The exercise selector	205	(5)
Using a pedometer	210	(3)
What about joining a health club?	213	(1)
What about a personal trainer?	213	(1)
Setting an example for the kids	214	(1)
How much do you need to do?	215	(1)
What Else You Can Do-The Last Tools in the Toolbox	216	(9)
Find a good dietitian	216	(1)
Find a good personal trainer	217	(1)
What you need to know about using drugs to treat weight concerns	218	(1)
How about alternative treatments?	219	(3)
Looking forward to the one-year mark	222	(3)
PART FOUR: RECIPES	225	(42)
Nutritional information	227	(2)
Light Meals and Brunches	229	(14)
Main Dishes	243	(12)
Snacks and Sweet Treats	255	(12)
PART FIVE: THE GI TABLE	267	(23)
A note about the table	269	(20)
Daily food, television, and activity journal	289	(1)
Further resources	290	(2)
Low-GI foods and weight: A summary of the scientific evidence	292	(1)
Sources	293	(2)
Acknowledgments	295	(2)
Index	297