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Introduction

About This Book

Conventions Used in This Book

Foolish Assumptions

What You're Not to Read

How This Book Is Organized

Part I: Exploring the Glycemic Index as a Weight-Loss Tool

Part II: Switching to a Low-Glycemic Diet

Part III: Overcoming Challenges and Obstacles

Part IV: Cooking and Eating the Low-Glycemic Way

Part V: Improving Your Overall Lifestyle: Other Health Connections

Part VI: The Part of Tens

Part VII: Appendixes

Icons Used in This Book

Where to Go from Here

Part I

Chapter 1: Introducing the Glycemic Index and How to Use It to Lose Weight

Getting to Know the Glycemic Index

Measuring the glycemic index

Introducing the glycemic load

How Does the Glycemic Index Work for Weight Loss?

Getting the 411 on blood sugar

Understanding the role of carbohydrates

Seeing how insulin plays a part

Putting it all together

Moving beyond Traditional Diet Plans

Embracing lifestyle change and abandoning the temporary diet

Tossing strict rules out the window

Planning, cooking, and enjoying healthy meals

Making exercise a part of your life

Looking at Other Benefits of a Low-Glycemic Diet

Better blood sugar and insulin control

Disease prevention

Increased energy

Improved mood

Chapter 2: All Carbs Aren't Created Equal

Distinguishing Friendly Carbs from Foes

Measuring a Food's Glycemic Index

Comparing foods to pure sugar with human help

Keeping a couple limitations in mind

Defining Low-, Medium-, and High-Glycemic Foods

Seeing How Fiber Fits into the Mix

Fiber and blood sugar control

Low-glycemic/high-fiber, a winning combination

Chapter 3: Why and How a Low-Glycemic Diet Works for Weight Loss

Regulating Insulin and Blood Glucose

Keeping blood glucose levels down

Controlling food cravings

Suppressing Your Appetite Naturally

Feeling fuller with fiber

Bumping up your fullness hormones with low-glycemic foods

Combining Low-Glycemic Foods with Calorie Awareness

Understanding why calories still count

Knowing that lowycemic doesn't always mean low-calorie

Keeping portion sizes under control

Eating More of the Right Foods to Lose More Weight

Choosing lots of fruits and vegetables

Including healthy fats and protein

Chapter 4: Taking Portion Size into Account with the Glycemic Load

Going from the Glycemic Index to the Glycemic Load

Calculating Glycemic Load

Doing the math

Figuring out what the numbers mean

Factoring in portion sizes

Embracing High-GI/Low-GL Foods

Checking Out How Glycemic Load Varies among Popular Foods

Chapter 5: Determining How Going Low-Glycemic Can Work for You

Considering Your Weight-Loss Goals

Defining healthy weight loss

Reviewing the pros and cons of different approaches to weight loss

Taking a Close Look at Your Dieting History

Evaluating types of diets you've tried

Rethinking restrictive dieting

Putting a stop to yo-yo dieting

Asking yourself the right questions

Do You Have Insulin Resistance?

Health conditions related to insulin resistance

Characteristics of insulin resistance

How a low-glycemic lifestyle can help

Considering a Low-Glycemic Diet if You Have Kids or Are Pregnant

Helping kids have a healthy relationship with food

Managing weight and blood sugar while pregnant

Part II

Chapter 6: Preparing Yourself for a Successful Weight-Loss Program

Getting and Staying in the Right Mindset

Creating your vision

Turning your vision into an affirmation

Using positive language

Setting Goals You Can Actually Achieve

Being realistic

Making your goals practical

Choosing "want to" rather than "have to" goals

Strengthening your goals

Focusing Your Choices with a Food Journal

What to Expect When Starting Your Journey

A shift in priorities

An adventure with new foods

New habits

Feeling out of your comfort zone at first

Chapter 7: Adding Low-Glycemic Foods to Your Meals

Using the Glycemic Index

Starting with small steps

Comparing your current food choices to see where you can make swaps

Replacing High-Glycemic Grains with Low-Glycemic Ones

Finding