Low-Calorie Dieting For Dummies

by McQuillan, Susan

• ISBN13: 9780764599057
• ISBN10: 0764599054
• Edition: 1st
• Format: Paperback
• Copyright: 2005-12-05
• Publisher: For Dummies

Summary

Break your bad habits and start enjoying a low-cal lifestyle! Want to lose weight and keep it off for good? This no-nonsense guide shows you how to consume fewer calories than you burn, providing a delicious, easy, and safe low-calorie plan you can follow for life! You'll find tools to improve your eating and exercise habits, cope with stress and boredom, assess your progress, and live healthier and happier. Discover how to: Understand your metabolism. Set realistic, attainable goals. Maintain a healthy weight. Stock a low-cal kitchen. Eat right with simple, scrumptious, low-calorie recipes. Stay motivated long-term. Find outside support. Order your copy today!

Author Biography

Susan McQuillan, a registered dietitian, writes about food, nutrition, and weight control from her home in New York City. She received her bachelor’s degree in dietetics management from New York University and her master’s degree in human nutrition from Hunter College, both in Manhattan. She was formerly a food and nutrition editor at American Health magazine and Reader’s Digest general books division. Susan is the author of Breaking the Bonds of Food Addiction (Alpha/Penguin) and a contributor to many health and nutrition-related books and cookbooks. Her articles and recipes have appeared in Woman’s Day, Family Circle, Cooking Light, Prevention, Fitness, Women’s Sports and Fitness, McCall’s, and Fit Pregnancy magazines.

Table of Contents

Introduction	1	(1)
About This Book	1	(1)
Conventions Used in This Book	2	(1)
What You're Not to Read	3	(1)
Foolish Assumptions	3	(1)
How This Book Is Organized	4	(2)
Part I: Understanding the Basics of Low-Calorie Dieting	4	(1)
Part II: Getting Started: The Four-Week Plan and Beyond	4	(1)
Part III: Overcoming Obstacles and Moving On	5	(1)
Part IV: Trying Time-Tested Low-Calorie Recipes	5	(1)
Part V: The Part of Tens	5	(1)
Part VI: Appendixes	5	(1)
Icons Used in This Book	6	(1)
Where to Go from Here	6	(1)
Part I: Understanding the Basics of Low-Calorie Dieting	7	(52)
Living a Low-Calorie Lifestyle	9	(10)
Deciding How Much Weight to Lose	10	(2)
Understanding How to Live a Healthy Low-Calorie Lifestyle	12	(1)
Getting Started on Your Low-Calorie Plan	13	(3)
Psyching up with goals, tools, and more	13	(1)
Setting up a low-calorie kitchen	14	(1)
Planning marvelous meals	14	(1)
Exercising to burn calories and improve your health	15	(1)
Staying on the Low-Calorie Track	16	(3)
Working through challenges	16	(1)
Assessing your progress from time to time	17	(1)
Looking for help	18	(1)
Figuring Out the State of Your Weight	19	(18)
Ups and Downs: Discovering How People Gain and Lose Weight	20	(3)
Understanding the basics: Metabolism 101	20	(1)
Identifying calories and why they matter	21	(1)
Figuring out why gaining weight is so easy for some people	22	(1)
Recognizing why losing weight is so hard for some people	23	(1)
A Trip through Time: Taking Stock of How You Arrived Here	23	(3)
Reviewing your weight history	24	(1)
Examining your family history	25	(1)
A New Beginning: Altering Your Diet Plan	26	(4)
For beginners only	27	(2)
For pros	29	(1)
Tools of the Trade: Figuring Out How Overweight You Are	30	(7)
Interpreting a healthy weight range chart	31	(2)
Computing your BMI	33	(1)
Determining your waist-to-hip ratio	34	(3)
Working with Guidelines for Healthy Low-Calorie Living	37	(22)
Cutting Calories for Weight-Loss Success	37	(4)
Comparing low-calorie diets to other diets	38	(2)
Figuring out what a ``low-calorie'' diet means to you	40	(1)
Focusing on Formulas for Low-Calorie Living	41	(4)
Determining the number of calories you need	42	(1)
Using another formula for weight loss	43	(2)
Understanding the Nutritional Nuts and Bolts of a Low-Calorie Diet	45	(7)
Getting the nutrients you need	45	(6)
Keeping your energy high and your diet interesting	51	(1)
Using Proven Strategies for Cutting Calories	52	(7)
Controlling portion size	52	(1)
Eating ``free'' foods	53	(2)
Watching calories from carbohydrates, proteins, and fats	55	(4)
Part II: Getting Started: The Four-Week Plan and Beyond	59	(118)
Kick-Starting Your Low-Calorie Plan	61	(22)
Examining Your Current Diet Habits	61	(4)
Recognizing problem behaviors	62	(1)
Playing diet games	63	(2)
Giving Yourself a Lifestyle Makeover	65	(3)
Making changes one step at a time	65	(1)
Knowing your diet limits	66	(1)
Keeping your diet fresh	67	(1)
Checking Your Attitude	68	(2)
Finding and maintaining your motivation	68	(1)
Loosening up	68	(1)
Staying positive	69	(1)
Using Tracking Tools As You Get Started	70	(10)
Establishing your weight goals	70	(1)
Setting up your lifestyle goals	71	(3)
Keeping a food diary	74	(3)
Weighing in on a regular basis	77	(3)
Practicing Mindful Low-Calorie Living	80	(3)
Eating mindfully	80	(1)
Thinking mindfully	81	(2)
Cooking in a Low-Calorie Kitchen	83	(26)
Gearing Up for Low-Calorie Meals	83	(5)
Following dietary guidelines	84	(1)
Deciding which foods to eat	85	(2)
Making a list and sticking to it	87	(1)
Shopping for Low-Calorie Foods	88	(8)
Reading the labels	89	(3)
Going aisle by aisle	92	(4)
Setting Up a Low-Calorie Kitchen	96	(13)
Using the tools of the trade	97	(4)
Brushing up on low-calorie cooking techniques	101	(8)
Planning Low-Calorie Menus: The First Four Weeks	109	(24)
Preparing Yourself for the First Four Weeks	109	(3)
Going by the numbers	110	(1)
Following the rules as closely as possible	110	(1)
Doing your own thing to keep the plan fresh	111	(1)
Taking the Plunge: Week 1	112	(6)
Day 1: 1,500 calories	112	(1)
Day 2: 1,500 calories	113	(1)
Day 3: 1,500 calories	114	(1)
Day 4: 1,400 calories	115	(1)
Day 5: 1,400 calories	116	(1)
Day 6: 1,300 calories	116	(1)
Day 7: 1,300 calories	117	(1)
Whittling Down Your Calorie Intake: Week 2	118	(5)
Day 8: 1,300 calories	118	(1)
Day 9: 1,200 calories	119	(1)
Day 10: 1,200 calories	119	(1)
Day 11: 1,200 calories	120	(1)
Day 12: 1,200 calories	121	(1)
Day 13: 1,200 calories	121	(1)
Day 14: 1,000 calories	122	(1)
Making Adjustments: Week 3	123	(5)
Day 15: 1,000 calories	123	(1)
Day 16: 1,000 calories	124	(1)
Day 17: 1,000 calories	124	(1)
Day 18: 1,000 calories	125	(1)
Day 19: 1,000 calories	126	(1)
Day 20: 1,000 calories	126	(1)
Day 21: 1,000 calories	127	(1)
Watching Your Weight Drop: Week 4	128	(5)
Day 22: 1,000 calories	128	(1)
Day 23: 1,000 calories	129	(1)
Day 24: 1,000 calories	129	(1)
Day 25: 1,000 calories	130	(1)
Day 26: 1,000 calories	131	(1)
Day 27: 1,000 calories	131	(1)
Day 28: 1,000 calories	132	(1)
Pulling through Your Plan's First Few Months	133	(22)
Reassessing Your Low-Calorie Plan	134	(3)
Revisiting your goals	135	(1)
Taking stock of your diet	136	(1)
Making changes to fit your lifestyle	137	(1)
Motivating Yourself, Bit by Bit	137	(4)
Reaping rewards for sticking with your plan	138	(1)
Finding diversions to avoid overeating	139	(2)
Using the buddy system	141	(1)
Getting into Fun Menu Plans	141	(14)
High-protein day	142	(1)
High-fiber day	143	(1)
Dairy day	144	(1)
Fruit fast day	145	(1)
Grazing day	145	(1)
Snack day	146	(1)
Shake it up day	147	(2)
Salad day	149	(1)
International food day	149	(1)
Dessert day	150	(1)
Wine with dinner day	151	(1)
Fast-food day	152	(2)
Convenience food day	154	(1)
Working Out and Working the Weight Off	155	(22)
Recognizing the Advantages of Different Kinds of Exercise	156	(3)
Distinguishing between aerobic and anaerobic exercise	157	(1)
Exploring the physical benefits of exercise	157	(1)
Examining the psychological benefits of exercise	158	(1)
Fitting Exercise into Your Life	159	(4)
Easing into an exercise routine	160	(1)
Organizing your workout schedule	160	(2)
Increasing activity in your everyday routine	162	(1)
Putting Together a Safe and Effective Exercise Plan	163	(6)
Warming up, cooling down, and other workout essentials	163	(1)
Burning more calories with aerobics	164	(3)
Building your strength	167	(2)
Exercising Additional Workout Options	169	(4)
Stretching out	169	(1)
Walking tall	170	(1)
Finding alternative ways to burn calories	171	(2)
Exercising for Body and Mind	173	(1)
Knowing How Much Exercise Is Too Much	174	(3)
Identifying the warning signs of too much exercise	174	(1)
Overexercising to the extreme	175	(2)
Part III: Overcoming Obstacles and Moving On	177	(46)
Making Your Way through Trials and Tribulations	179	(14)
Recognizing and Solving Predictable Problems for Emotional Eaters	180	(3)
Busting boredom	181	(1)
Dealing with everyday frustrations	181	(2)
Feeding your sorrow	183	(1)
Meeting Typical Long-Term Challenges and Temptations	183	(5)
Figuring out whether you're truly hungry	183	(2)
Satisfying cravings	185	(1)
Avoiding binges	186	(1)
Maintaining your interest and motivation	187	(1)
Breaking through plateaus	187	(1)
Eating Away from Home with Ease	188	(5)
Dining out at restaurants	189	(1)
Enjoying parties	190	(1)
Celebrating holidays	191	(1)
Traveling light	191	(2)
Staying Fit and Stopping Regain in Its Tracks	193	(14)
Adding Calories and Keeping Up with Your Workouts	194	(6)
Using a formula for the future	194	(1)
Planning menus for weight maintenance	195	(4)
Revisiting your exercise routine	199	(1)
Managing Your Weight for the Long Term	200	(3)
Reviewing what's worked for you	200	(1)
Pushing ahead with new ideas	201	(1)
Coming to terms with your genes	202	(1)
Checking your maintenance plan periodically	202	(1)
Recognizing Your Body's Changing Calorie and Nutritional Needs	203	(4)
Staying lean and healthy at any age	203	(2)
Working through normal stages of life	205	(2)
Helping Yourself with Outside Resources	207	(16)
Asking Other Folks for Help	208	(2)
Talking to friends and family	208	(2)
Reaching out to find diet buddies and role models	210	(1)
Sorting through Commercial Weight-Loss Plans	210	(4)
Figuring out whether a commercial program can help you	211	(1)
Asking the right questions	212	(1)
Picking a suitable plan	213	(1)
Getting the Scoop on Medically Supervised Programs	214	(2)
Going lower than low	214	(1)
Exploring your options	215	(1)
Seeking Out Support Groups	216	(2)
Overeaters Anonymous (OA)	217	(1)
Taking Off Pounds Sensibly (TOPS)	217	(1)
Other groups	217	(1)
Considering Counseling	218	(5)
Selecting the best type of counseling for your needs	219	(1)
Finding a therapist	220	(1)
Deciding to face your fears	221	(2)
Part IV: Trying Time-Tested Low-Calorie Recipes	223	(88)
Benefiting from Breakfast	225	(24)
Getting Off to a Good Start	225	(4)
Recognizing great reasons to eat breakfast	226	(2)
Keeping your morning meals interesting	228	(1)
Eating on the run	228	(1)
Drinking Up in the Morning	229	(3)
Beginning Your Day with Berries	232	(3)
Bulking Up Your Fiber Intake with Grains	235	(7)
Making Eggs-cellent Breakfasts	242	(7)
Preparing Tasty Lunches	249	(20)
Putting Together Midday Meals	250	(1)
Packing a low-cal lunch	250	(1)
Using low-cal leftovers	250	(1)
Mixing Salads	251	(10)
Making salads with meat and poultry	251	(5)
Diving into seafood salads	256	(1)
Tossing together grain and fruit salads	257	(4)
Serving Up Sandwiches	261	(4)
Savoring Soups	265	(4)
Sitting Down to Delicious Dinners	269	(24)
Keeping Supper Simple and Enjoyable	269	(2)
Planning ahead	270	(1)
Portioning out	270	(1)
Feeding the rest of the family	271	(1)
Preparing Pleasing Poultry Dishes	271	(8)
Fixing quick chicken dinners	271	(6)
Putting a new twist on turkey	277	(2)
Making the Most of Meat	279	(5)
Beefing up your meals	279	(3)
Picking pork and ham	282	(2)
Fishing for Seafood Dinners	284	(4)
Trying a Variety of Vegetarian Dishes	288	(5)
Fitting In Snacks and Desserts	293	(18)
Being Smart about Munching between Meals	294	(2)
Adding variety to snacks and desserts	294	(1)
Grazing throughout the day	295	(1)
Sampling 100-Calorie Snacks	296	(6)
Treating yourself to sweet snacks	296	(1)
Savoring salty snacks	297	(4)
50 snacks worth 50 calories	301	(1)
Dishing Up 100-Calorie Desserts	302	(9)
Making the most of fruit	302	(4)
Satisfying your sweet tooth with chocolate	306	(5)
Part V: The Part of Tens	311	(16)
Ten Benefits of Following a Low-Calorie Diet	313	(6)
Looking Good, Feeling Great	313	(1)
Boosting Your Energy	314	(1)
Sleeping Better	314	(1)
Saving Your Back	315	(1)
Lowering Your Blood Pressure	315	(1)
Maintaining a Healthy Heart	316	(1)
Preventing Diabetes	316	(1)
Fighting Cancer	317	(1)
Simplifying Pregnancy	318	(1)
Living Longer	318	(1)
Ten Low-Calorie Success Stories	319	(8)
Finally Fitting into My Genes	319	(1)
Eating Small Portions All the Time	320	(1)
Consuming Fewer Calories and Adding More Workouts	321	(1)
Knowing What Works and Making Time for It	322	(1)
Making Four the Magic Number	322	(1)
Eating Smart While Eating Out and Cruising to a Lower Weight	323	(1)
Having a Baby, Losing the Weight	324	(1)
Counting Calories as the Years Go By	324	(1)
Buddying Up to Lose Weight	325	(1)
Staying Strong with ``Want Power''	326	(1)
Part VI: Appendixes	327	(22)
Appendix A: Calorie Counts of Select Foods	329	(10)
Appendix B: Calorie Counts by Food Groups	339	(6)
Vegetables	339	(1)
Fruits	340	(2)
Proteins	342	(1)
Grains and Starchy Vegetables	342	(1)
Dairy Products	343	(1)
Fats and High-Fat Foods	344	(1)
Appendix C: Metric Conversion Guide	345	(4)
Index	349