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- Herausgeber: John Wiley & Sons
- Kategorie: Fachliteratur
- Sprache: Englisch
Get proven results from this safe, effective, and easy-to-follow diet The glycemic load is a ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving. The glycemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the bloodstream. Using the Glycemic Index is a proven method for calculating the way carbohydrates act in your body to help you lose weight, safely, quickly, and effectively. The second edition of The Glycemic Index Diet For Dummies presents this system in an easy-to-apply manner, giving you the tools and tips you need to shed unwanted pounds and improve your overall health. You'll not only discover how to apply the glycemic index to your existing diet plan, but you'll also get new and updated information on how to develop a healthy lifestyle. * Recommends foods that boost metabolism, promote weight loss, and provide longer-lasting energy * Features delicious GI recipes for glycemic-friendly cooking at home * Includes exercises for maintaining glycemic index weight loss and promoting physical fitness * Offers guidance on shopping for food as well as eating at restaurants and away from home Glycemic Index Diet For Dummies, 2nd Edition is for anyone looking for an easy-to-apply guide to making the switch to this healthy lifestyle.
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Veröffentlichungsjahr: 2014
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Glycemic Index Diet For Dummies®, 2nd Edition
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Copyright © 2014 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
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Library of Congress Control Number: 2013954169
ISBN 978-1-118-79056-4 (pbk); ISBN 978-1-118-80788-0 (ebk); ISBN 978-1-118-80806-1 (ebk)
Manufactured in the United States of America
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Glycemic Index Diet For Dummies®, 2nd Edition
Visit www.dummies.com/cheatsheet/glycemicindexdiet to view this book's cheat sheet.
Table of Contents
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
Part VI: The Part of Tens
Part VII: Appendixes
Icons Used in This Book
Where to Go from Here
Part I: Exploring the Glycemic Index as a Weight-Loss Tool
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
Keeping food addictions at bay
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 low-glycemic 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
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
Reviewing the pros and cons of different approaches to weight loss
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: Switching to a Low-Glycemic Diet
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: Raising the Bar on Your Metabolism
Understanding Basal Metabolic Rate
Measuring your metabolic rate
Using your metabolic rate as a weight-loss tool
Looking at metabolism influences that are largely out of your control
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 8: 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
Using the “tapas” method for meal planning
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 9: 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: Overcoming Challenges and Obstacles
Chapter 10: 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
Italian restaurants
Japanese restaurants
Mexican restaurants
Middle Eastern/Greek restaurants
Thai restaurants
Chapter 11: 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 12: Dealing with Weight-Loss Pit falls
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 13: 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 websites
Getting involved with group forums and message boards
Approaching the web with caution
Attending Glycemic Index Programs
Group classes
Professional conferences
Part IV: Cooking and Eating the Low-Glycemic Way
Chapter 14: Getting Back into the Kitchen
Checking Out How Whole Foods and Convenience Foods Stack Up
Taking a closer look at convenience foods
Creating more control in your daily glycemic load
Finding the best convenience foods when needed
Making Whole-Foods Cooking Easy
Getting back to the basics
Prepping made easy
Using flavor combinations to add more pizzazz to your meals
Showing some easy throw together meals
Chapter 15: Low-Glycemic Cooking Tips and Techniques
Evaluating and Modifying Your Favorite Recipes
Recipe modification tips
Recipe makeover examples
Cooking Grains and Pastas
Presenting your whole grain cooking guide
Exploring low-glycemic pastas
Livening up your grains and pastas
Experimenting with Vegetables
Preparing low-glycemic vegetables
Boiling versus other cooking methods
Introducing Beans, the Truly Magical Fruit
Pointing out what you should know about canned beans versus dried
Preparing and cooking both kinds of beans
Chapter 16: Breakfast Recipes to Start Your Day Off Right
Understanding Why Breakfast Is So Important
Reviewing the health benefits of breakfast
Feeling fuller for longer with the right balance at breakfast
Going on the Run with Grab-and-Go Starters
Chowing Down on Cereals
Getting a Quick Start with Smoothies
Preparing Ahead for a Week's Worth of Fast Breakfast Choices
Cooking Eggs for Breakfast When You Have More Time
Chapter 17: Luscious Yet Easy Lunches
Preparing Healthy Lunches for the Week Ahead
Sensational chicken and tuna salads
Tasty timesaving casseroles
Making Lower-Glycemic Lunches on a Weekday-to-Weekday Basis
Powerhouse salad entrees
Speedy south-of-the-border options
Chapter 18: Delicious Dinner Recipes
Purely Delectable Poultry Recipes
Beef, the Low-Glycemic Way
Fabulous Seafood Recipes
Vegetarian Variations
Chapter 19: Healthy (And Yummy) Snacks and Desserts
Introducing Snacking Saboteurs
The negative effect of mindless grazing
The problem with waiting too long to eat
Planning Out Healthy Snacks: A Top Weight-Loss Strategy
Making Low-Glycemic Snacks at Home: Recipes for Success
Choosing and Preparing Lower-Glycemic Treats and Desserts
Part V: Improving Your Overall Lifestyle
Chapter 20: From Goals to Habits: Making True Lifestyle Changes
Making Lifestyle Changes Rather Than Going on a Diet
Knowing the difference between lifestyle changes and dieting
Focusing on what you can eat, not what you can't
Understanding the downfalls of being on and off a diet plan
Strategies for Stepping into Change
Committing to a new approach
Looking for the positives
Dealing with setbacks
Making Change a Family Affair
Talking with your spouse
Developing healthy habits for your kids
Transitioning your family to a low-glycemic lifestyle
Chapter 21: Incorporating Exercise into Your Life
Exploring the Many Benefits of Exercise
Your natural body shape — revealed
Increased energy
An improved mood
A lower risk of developing chronic diseases
Better bone health
Reduced stress
Creating an Exercise Plan You Can Stick With
Dealing with exercise resistance
Finding what you enjoy
Starting with small steps
Making exercise a priority
Including cardio and strength training
Fueling Your Exercise Routine with a Low-Glycemic Diet
Chapter 22: Not Just for Weight Loss: Battling Disease
Managing Existing Health Problems
Colon cancer
Diabetes
Polycystic ovary syndrome
Hypothyroidism
Heart disease
Metabolic syndrome
Hypoglycemia
Wellness and Disease Prevention
Lowering your risk of chronic diseases
Fighting free radicals with antioxidants
Factoring in phytonutrients
Part VI: The Part of Tens
Chapter 23: Ten My ths about the Glycemic Index
Carrots Are Pure Sugar
Watermelon Is Bad for You
You Can Never Eat a Potato
You Should Never Eat High-Glycemic Foods
High-Glycemic Foods Will Make You Gain Weight
You Can Eat as Many Low-Glycemic Foods as You Want and Lose Weight
High-Glycemic Foods Cause Type 2 Diabetes
Low-Glycemic Foods Are Always Nutritious
All High-Glycemic Foods Have Little or No Nutritional Value
Low-Glycemic Foods All Have Low Calories
Chapter 24: Ten Real-Life Strategies to Lighten Your Daily Glycemic Load
Eat Rice Wisely
Switch Added Sugar on Cereals with Low-Glycemic Fruit
Add Veggies to Everything
Find the Best Breads
Swap Out Starchy Foods for More Beans and Lentils
Ditch the High-Glycemic Breakfast
Decrease the Sugar in Your Baking
Go for the Mini Sizes
Cook Your Pasta al Dente
Add a Little Vinegar
Part VII: Appendixes
Appendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide
Bakery Treats
Beverages
Breads and Snacks
Breakfast Items
Dairy Products
Fruits
Grains
Legumes
Meat Products
Sweeteners and Candy
Vegetables
Appendix B: Metric Conversion Guide
About the Author
Cheat Sheet
More Dummies Products
Guide
Table of Contents
Begin Reading
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Introduction
Carbohydrate-bashing is all the rage these days. In fact, it often seems like you can't have a casual conversation without someone mentioning he's trying to eat low-carb, or complaining about how he can never eat potatoes. Somehow carbohydrates are “bad,” and anyone who overindulges in anything that contains even a whiff of carbohydrates is equally “bad.” It's as if carbs have become their own food group to be avoided!
The thing is, the human body requires carbohydrates to function. Foods contain carbohydrates for precisely that reason. So clearly society needs to get beyond the simple bad carb/good carb classifications and figure out exactly what type of carbohydrate-containing foods help promote health and improve energy levels.
Enter the glycemic index, a scientific method for calculating the way carbohydrates in food act in the body. By giving foods a glycemic number, ranging from 0 to 100, you know at a glance what to expect. Because people rarely eat just one food by itself, and because folks tend to eat varying amounts of foods, scientists also came up with the glycemic load. It takes into account all the carbohydrates in foods you eat at one time, along with the amounts of those carbohydrate-containing foods, and calculates a number.
In short, the glycemic index and glycemic load are all about choosing carbohydrate-containing foods wisely and putting them to work for you. This book, in turn, is all about showing you how to use the glycemic index and glycemic load to your advantage in your quest for weight loss and everyday health.
About This Book
If you want to lose weight and improve your overall health, then The Glycemic Index Diet For Dummies is for you. This book offers a wealth of information about both the glycemic index and the glycemic load to help you incorporate greater amounts of low-glycemic foods in your lifestyle. In the following pages, I give you specific tips and suggestions on how to choose lower-glycemic foods whether you're grocery shopping, eating out on the weekend, or enjoying a family vacation or holiday. I even include tasty, simple-to-prepare recipes that use low-glycemic foods and throw in a list of low- and medium-glycemic foods that you can use as a quick-reference tool.
Whether you're reading this book because you don't know anything about the glycemic index and want to find out more or you're already using the glycemic index to make smarter food choices, consider The Glycemic Index Diet For Dummies your trusty resource for adopting a healthier lifestyle.
Conventions Used in This Book
It's a common misconception these days that carbohydrates, or carbs, are their own food group. However, that's simply not the case. They're actually calorie-containing nutrients found in food. Most food groups contain carbs; the only ones that don't are meat (including fish and poultry) and fat sources (think oils and butter). So when I refer to carbs throughout this book, I'm referring to the nutrient your body uses to create energy, not a made-up food group.
Following are a few additional conventions I've used that you should be aware of:
Whenever I define a word (or put emphasis on a certain word or phrase), I use italics.Keywords and the specific action steps in numbered lists appear in boldface.Web sites appear in monofont; no extra spaces or punctuation have been added, so type ’em exactly as you see ’em.Foolish Assumptions
I wrote this book for the people who want to lose weight and maintain that weight loss long-term while still enjoying good-tasting food. I also wrote this book for people who have a family history of diabetes or heart disease and want to take steps to improve their health now, before they begin experiencing medical problems. (Note: If you already have diabetes or heart disease, you can use the information throughout this book to take control of your health and improve how you feel on a day-to-day basis.)
Because you're reading a book about food, I'm taking a leap here and assuming that you enjoy eating. Well, you're in luck! This book includes not only dozens of recipes to help satiate your taste buds but also the reasons why these recipes were selected and what they're going to do for you.
What You're Not to Read
One of the fun things about a For Dummies book is finding all the extra information that you can skip over if you're not interested or don't have time to check it out. Sidebars (indicated by the gray boxes) and text marked with a Technical Stuff icon are included to enhance and round out your understanding of the topic. But if you're just after the nitty-gritty, you can skip these elements without missing anything essential.
How This Book Is Organized
The Glycemic Index Diet For Dummies is organized into seven parts. Here's a quick breakdown of what you can find in each one. Enjoy!
Part I: Exploring the Glycemic Index as a Weight-Loss Tool
Part I introduces you to the glycemic index and explains how it was developed. It clarifies the differences between the glycemic index and the glycemic load, and it lets you know when to use each of these tools for meal planning. This part also introduces you to using the glycemic index as a weight-loss tool and gives you several suggestions for losing weight in a healthy, sustained manner. In this part, I show you how to apply the glycemic index whether you're young, pregnant, or have simply tried every diet known to man (plus a few that seem to have come from outer space!).
Part II: Switching to a Low-Glycemic Diet
In Part II, I give you specific recommendations and suggestions on how to change your eating habits so you can enjoy the benefits of choosing low-glycemic foods. I help you figure out how to set realistic goals that fit your lifestyle without becoming overwhelming, and I explain how you can increase your metabolism to promote weight loss.
Because often people don't realize quite how to start implementing healthy-eating strategies, I provide pointers on watching your portion sizes, adding balance to your meals, and much more. I even share specific suggestions on how to shop for groceries without spending hours in the store getting sidetracked by high-glycemic items.
Part III: Overcoming Challenges and Obstacles
I know that making changes to the way you usually eat isn't easy, which is why this part addresses some of the most difficult situations you can expect to encounter. This part is where you discover how to use the glycemic index when you eat out, attend a holiday party, or go on vacation. Now I love holidays and vacations just as much as the next gal, but I also know what tempting times they are when you're trying to stick to a new, healthier lifestyle. Consequently, this part shows you how simple it can be to continue your new low-glycemic eating habits even when you're away from home and having fun.
Changing habits isn't easy thanks to the inevitable weight-loss pitfall or two, and everybody can use a support system to meet his or her goals. Fortunately, this part provides lots of suggestions on overcoming pitfalls and finding the support you need.
Part IV: Cooking and Eating the Low-Glycemic Way
If you love to cook, and of course eat, delicious food, then get ready to devour Part IV. It's chock-full of recipes that are perfect whether you're an expert chef or a boiling-water-is-rough kind of cook. Get ready to absorb ideas for preparing a variety of meals as well as specific instructions for some tricky techniques (such as cooking beans).
Part V: Improving Your Overall Lifestyle
I truly want to encourage you to incorporate the suggestions in this book for the rest of your life, and this part gives you the tools you need to do just that. And because regular exercise is such a crucial component to lasting weight management, this part also features a chapter on exercise and activity. Finally, you should know that following a low-glycemic diet provides a wealth of health benefits; this part reveals just how that works. (Happy with your current weight? You can use the information in this part to improve your overall health!)
Part VI: The Part of Tens
Part VI is not only fun to read but also helpful and enlightening. First off, it debunks several myths about the glycemic index and sets the record straight on using the glycemic index along with other nutrition strategies. It then goes on to highlight specific foods whose low-glycemic status and health benefits may (pleasantly!) surprise you.
Part VII: Appendixes
The first appendix in this part is a list of low- and medium-glycemic foods that I bet you'll find yourself using over and over again. Granted, not every food has been tested for its glycemic load, but, you now have information about some of the most popular foods at your fingertips in an easy-to-use chart format. This part also features a metric conversion chart so you don’t have to go hunting for that conversion magnet you received ten years ago that’s buried somewhere in the netherworld of your kitchen.
Icons Used in This Book
As you go through the chapters of this book, you'll find the following icons designed to draw your attention to different bits of information.
Watch out for the paragraphs marked by this icon. They'll help you make good choices and stay on track with your weight-loss efforts.
This information is good to know, but it goes beyond what's essential for your basic understanding of the glycemic index. If you're the type of person who likes to know more, you'll enjoy these tidbits. If not, feel free to skip ’em.
When you see this icon, you're sure to find handy bits of information that'll inspire you and make your transition to a low-glycemic lifestyle a little easier.
Pay close attention to the information next to this icon. It'll help you avoid common pitfalls that can hinder your weight-loss efforts.
Where to Go from Here
If you like to read the last couple pages of a novel first to see whether you're going to like it, go right ahead with this book. That's right, my friend. You don't have to start with Chapter 1 and read straight through to the end. Peruse the Table of Contents, pick out the topics that mean the most to you, and start there. Feel free to flip back and forth and read what you need at that moment.
If you're a newbie when it comes to the glycemic index, start with Chapters 1 and 2. If you're already somewhat familiar with the glycemic index but aren't sure about the glycemic load, go to Chapter 4. Ready to begin incorporating low-glycemic foods into your diet? Check out Part II for advice and Part IV for some delicious recipes. Wherever you decide to start, you're sure to pick up useful, empowering information that you can continue turning to for years to come.
Part I
Exploring the Glycemic Index as a Weight-Loss Tool
Visit www.dummies.com for great Dummies content online.
In this part…
Learn about the glycemic index and how a low-glycemic diet can help moderate insulin and blood sugar levels.Understand the differences between the glycemic index and the glycemic load, and when to use each of these tools for meal planning.Use the glycemic index as a weight-loss tool and see how to lose weight in a healthy, sustainable manner.Know how to determine appropriate portion size for a variety of foods.Discover how a low-glycemic diet can benefit people in all different stages of life, from youngsters to seniors, from healthy to health compromised.
