The Glycemic Index Diet for Dummies - Meri Raffetto [160]
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 some new old favorites
Scoping out the best breads
Picking the right pastas
Upping Yor Servings of Fruits and Vegetables
Adding volume to your meals
Using fruits and veggies as your top weight-loss tools
Broadening Your Taste Buds' Horizons with Beans
Reaping the many benefits of legumes
Avoiding digestive discomfort by slowly adding legumes to your diet
Chapter 8: Raising the Bar on Your Metabolism
Understanding Basal Metabolic Rate
Looking at metabolism influences that are largely out of your control
Measuring your metabolic rate
Using your metabolic rate as a weight-loss tool
Simple Strategies for Increasing Your Metabolic Rate
Building lean muscle mass
Getting your heart rate up
Sprinkling in small activities
Eating low-glycemic resistant starches
Avoiding Behaviors That Lower Your Metabolic Rate
Skipping meals
Eating too few calories
Chapter 9: Presenting Foolproof Healthy-Eating Strategies
Tips for Choosing Low-Glycemic Foods
Get acquainted with the glycemic index list
Pay attention to portion sizes
Keep the glycemic load of your meal at or under 25
Changing the Balance of Your Meals
Understanding different nutrients' roles and the benefits of balance
Embracing the plate method
Putting it all together with sample menus
Finding Moderation with Medium- and High-Glycemic Foods
Defining moderation
Balancing your glycemic load for the day
Chapter 10: Navigating the Grocery Store
Being a Savvy Low-Glycemic Shopper
Planning meals to create your grocery list
Knowing the best aisles to visit
Comparing fresh, frozen, and canned produce
Checking ripeness
Reading Nutrition Facts Labels
Examining the nutrition facts label
Using the ingredients list
Stocking Up for Success
Pantry basics
Freezer-friendly favorites
Weekly refrigerator staples
Part III
Chapter 11: Guidelines for Dining Out
Choosing Wisely
Basing your choices on how often you eat out
Requesting low-glycemic substitutions
Watching your portion sizes
Picking Low-Glycemic-Friendly Restaurants
Presenting the Best Low-Glycemic Food Choices for . . .
American restaurants
Chinese restaurants
Fast-food restaurants
Italianstaurants
Japanese restaurants
Mexican restaurants
Middle Eastern/Greek restaurants
Thai restaurants
Chapter 12: Navigating Special Occasions
Overcoming the Challenges Posed by Vacations, Holidays, and Parties
Avoiding the all-or-nothing mentality
Discovering moderation with high-glycemic, special-occasion foods
Creating balance for the day
Finding the Meal Items That Work for You
Being prepared for almost anything
Volunteering to bring a low-glycemic side dish
Presenting the Best Low-Glycemic Food Picks for Special Occasions
Holidays
Vacations
Parties
Chapter 13: Dealing with Weight-Loss Pitfalls
Coping with Food Cravings
Low-glycemic foods to the rescue
Timing is everything
Strategies for Defeating Emotional Eating
Discover your triggers
Find new healthy behaviors
Become a mindful eater
Breaking Through Weight-Loss Plateaus
Evaluating your weight-loss goals
Tracking consistency
Switching up your exercise routine
Chapter 14: Finding a Support System
Knowing When to Seek Help from a Professional
When you have a challenging health condition
When you're having trouble making changes
When you need accountability and support
Enlisting the Right Friends and Family Members
Knowing which friends to involve
Avoiding saboteurs
Creating your own support group
Surfing the Web for Information, Motivation, and Support
Exploring educational Web sites
Getting involved with group forums and message boards
Approaching the Web with caution
Attending Glycemic Index