The Glycemic-Load Diet A powerful new program

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.

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.

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

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

Summary

Author Biography

Table of Contents

Supplemental Materials