Low-Carb Diet For Dummies
2. Edition March 2022
448 Pages, Softcover
Wiley & Sons Ltd
Further versions
"Low-carb" doesn't have to mean "no-fun!"
Low-carb diets are a hugely popular way to lose weight and stay healthy. But, contrary to what you may have heard, eating low-carb doesn't have to mean losing all your favorite foods and treats!
In Low-Carb Diet For Dummies, you'll find an easy-to-follow guide to minimizing carbs while keeping the flavor by evaluating the quality of the carbs you do eat. You will learn to control--but not entirely eliminate (unless you want to)--the intake of refined sugars and flour by identifying and choosing whole, unprocessed food instead. You'll get fun and creative recipes that taste amazing, reduce the number on the scale, and improve your health. You'll also get:
* Great advice on incorporating heart-healthy and waist-slimming exercise into your new diet
* Tips on how to maintain your low-carb lifestyle in the long-run
* Strategies for responsibly indulging in the occasional carb-y food--because "low-carb" doesn't mean "no-carb!"
Perfect for anyone dieting for a short-term goal, as well as those looking for a long-term lifestyle change, Low-Carb Diet For Dummies is your secret weapon to going low-carb without missing out on some of the world's greatest foods.
Part 1: Understanding the Carbohydrate Controversy 5
Chapter 1: Mapping Out a Low-Carb Diet 7
Chapter 2: Delving Deeper into Carbohydrates 17
Chapter 3: All Carbs Aren't Equal: Looking at the Differences 35
Chapter 4: Determining Whether Low-Carb Eating Is Right for You 45
Part 2: Steering Yourself Back to Whole Foods 65
Chapter 5: Falling in Love with Whole Foods 67
Chapter 6: Navigating Your Way through Starchy Carbs 89
Chapter 7: Shifting into Dairy Foods 111
Chapter 8: Fueling Up with Fats: Good Fats, Bad Fats 127
Part 3: Shopping and Cooking for a Low-Carb Lifestyle 139
Chapter 9: Navigating the Supermarket 141
Chapter 10: Planning Menus and Meals 153
Chapter 11: Starting the Day with Breakfast 173
Chapter 12: Perfect for Lunch: Soups and Salads 187
Chapter 13: Fixing Low-Carb Finger Food: Appetizers and Snacks 203
Chapter 14: Making Some Main Dish Mainstays 231
Chapter 15: Adding Side Dishes to Your Meal 257
Chapter 16: No Sacrifices Made: Tasty Desserts and Refreshing Beverages 279
Part 4: Sticking to the Plan 299
Chapter 17: Eating Out without Apologies 301
Chapter 18: Psyching Yourself Up 313
Chapter 19: Setting Yourself Up to Succeed 323
Chapter 20: Falling Off the Wagon and Getting On Again 333
Part 5: Recognizing Factors Other Than Food 341
Chapter 21: Taking Supplements When Food May Not Be Enough 343
Chapter 22: Setting a Fitness Goal 355
Part 6: The Part of Tens 367
Chapter 23: Ten Benefits of Low-Carb Dieting 369
Chapter 24: Ten Questions about Low-Carb Dieting 373
Chapter 25: Ten (Plus Two) Best Sources of Dietary Antioxidants 377
Part 7: Appendixes 383
Appendix A: The Glycemic Index and Glycemic Load of Foods 385
Appendix B: Sample Grocery List 389
Appendix C: Dietary Reference Intakes 401
Appendix D: Metric Conversion Guide 405
Index 409
Introduction 1
Part 1: Understanding the Carbohydrate Controversy 5
Chapter 1: Mapping Out a Low-Carb Diet 7
Chapter 2: Delving Deeper into Carbohydrates 17
Chapter 3: All Carbs Aren't Equal: Looking at the Differences 35
Chapter 4: Determining Whether Low-Carb Eating Is Right for You 45
Part 2: Steering Yourself Back to Whole Foods 65
Chapter 5: Falling in Love with Whole Foods 67
Chapter 6: Navigating Your Way through Starchy Carbs 89
Chapter 7: Shifting into Dairy Foods 111
Chapter 8: Fueling Up with Fats: Good Fats, Bad Fats 127
Part 3: Shopping and Cooking for a Low-Carb Lifestyle 139
Chapter 9: Navigating the Supermarket 141
Chapter 10: Planning Menus and Meals 153
Chapter 11: Starting the Day with Breakfast 173
Chapter 12: Perfect for Lunch: Soups and Salads 187
Chapter 13: Fixing Low-Carb Finger Food: Appetizers and Snacks 203
Chapter 14: Making Some Main Dish Mainstays 231
Chapter 15: Adding Side Dishes to Your Meal 257
Chapter 16: No Sacrifices Made: Tasty Desserts and Refreshing Beverages 279
Part 4: Sticking to the Plan 299
Chapter 17: Eating Out without Apologies 301
Chapter 18: Psyching Yourself Up 313
Chapter 19: Setting Yourself Up to Succeed 323
Chapter 20: Falling Off the Wagon and Getting On Again 333
Part 5: Recognizing Factors Other Than Food 341
Chapter 21: Taking Supplements When Food May Not Be Enough 343
Chapter 22: Setting a Fitness Goal 355
Part 6: The Part of Tens 367
Chapter 23: Ten Benefits of Low-Carb Dieting 369
Chapter 24: Ten Questions about Low-Carb Dieting 373
Chapter 25: Ten (Plus Two) Best Sources of Dietary Antioxidants 377
Part 7: Appendixes 383
APPENDIX A: The Glycemic Index and Glycemic Load of Foods 385
APPENDIX B: Sample Grocery List 389
APPENDIX C: Dietary Reference Intakes 401
APPENDIX D: Metric Conversion Guide 405
Index 409
