Katherine B. Chauncey - Low-Carb Diet For Dummies

Low-Carb Diet For Dummies®, 2nd Edition

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Published simultaneously in Canada

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Library of Congress Control Number: 2021950165

ISBN: 978-1-119-83902-6

ISBN 978-1-119-83904-0 (ebk); ISBN 978-1-119-83906-4 (ebk)

1 Cover

2 Title Page

3 Copyright

4 Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond This Book Where to Go from Here

5 Part 1: Understanding the Carbohydrate Controversy Chapter 1: Mapping Out a Low-Carb Diet How Low Is Low Carb? That’s the Question Discovering Whole Foods Living the Low-Carb Way Beyond the Scale: Identifying Other Factors for Overall Health Maintaining Your Low-Carb Lifestyle Chapter 2: Delving Deeper into Carbohydrates Evaluating the Controversy Deconstructing the Typical (Bad) Diet Looking at the Nation’s Health Determining Whether Low-Carb Dieting Is Dangerous Getting Back to Basics: The Whole Foods Weight Loss Eating Plan Chapter 3: All Carbs Aren’t Equal: Looking at the Differences Understanding Carbohydrates Discovering How Carbs Affect Your Blood Sugar Levels Understanding Refined and Processed Carbs Replacing the Food Pyramid with a Healthy Eating Plate Going Low-Carb without Going Extreme Chapter 4: Determining Whether Low-Carb Eating Is Right for You What’s Your Story? Assessing Your Personal Health Risks Be Honest! Examining Your Current Diet and Lifestyle Deciding Whether a Low-Carb Diet Can Help

6 Part 2: Steering Yourself Back to Whole Foods Chapter 5: Falling in Love with Whole Foods Green-Light Foods: Identifying Foods You Can Eat without Thinking Twice Exploring the Free Carbs: Fruits and Vegetables Indulging in Free Proteins Making Meals from Whole-Food Choices Letting Green Light Foods Satisfy Your Appetite Chapter 6: Navigating Your Way through Starchy Carbs Yellow Light: Putting Starchy Carbs on Cruise Control Controlling Portion Sizes Choosing the Best, Leaving the Rest Putting the Brakes on Refined Carbs Evaluating Low-Calorie Sweeteners Fitting in Your Daily Dietary Fiber Putting It on the Menu: The Daily Plan Chapter 7: Shifting into Dairy Foods Understanding the Benefits of Dairy Foods Getting Enough Calcium Considering Dairy Alternatives Chapter 8: Fueling Up with Fats: Good Fats, Bad Fats Recognizing How Fat Helps Your Body Understanding the Different Kinds of Fat Knowing How Much Fat Is Enough Including More Healthy Fat in Your Diet Improving Your Ratio of Good Fats to Bad Fats

7 Part 3: Shopping and Cooking for a Low-Carb Lifestyle Chapter 9: Navigating the Supermarket Understanding Supermarket Psychology Knowing Supermarket Layout and Design Steering Your Cart toward the Healthy Foods Making Good Use of New Features Focusing Only on the Healthy Foods in the Aisles Deciphering Food Labels Chapter 10: Planning Menus and Meals Planning Menus Ahead Getting Organized Ensuring Breakfast Is Quick and Easy Making Power Lunches Putting Together Satisfying Suppers Snacking the Good-Carb Way Chapter 11: Starting the Day with Breakfast Creating Some Egg-cellent Choices Using a Carb Choice for Breakfast Chapter 12: Perfect for Lunch: Soups and Salads Making Hearty Soups Tossing Together Healthy Salads and Easy Dressings Chapter 13: Fixing Low-Carb Finger Food: Appetizers and Snacks Starting with Some Tasty Low-Carb Appetizers Feeling the Snack Itch? Feed It with These Low-Carb Snacks Whipping Up Low-Carb Spreads and Salsas for Snacking Chapter 14: Making Some Main Dish Mainstays Beyond Fish Sticks: Your Green-Light Guide to Seafood Cooking Chicken, Beef, and Pork Entrees Going Meatless: Vegetarian Options Chapter 15: Adding Side Dishes to Your Meal Pairing Veggie Side Dishes to Your Low-Carb Meals Getting Some Natural Sweetness — Including Fruit Side Dishes Chapter 16: No Sacrifices Made: Tasty Desserts and Refreshing Beverages Ending Your Meal on a Sweet Note: Low-Carb Desserts Drinking Your Way in a Low-Carb Diet

8 Part 4: Sticking to the Plan Chapter 17: Eating Out without Apologies Making Smart Choices in Restaurants Making Sensible Fast-Food Selections Evaluating Carry-Out Options Seeing How Ethnic Foods Stack Up Chapter 18: Psyching Yourself Up Preparing Your Mind Analyzing Your Eating: Mindful or Mindless? Visualizing Your Success Recognizing Your Level of Commitment Taking It Up a Notch: Moving from One Level of Commitment to the Next Rallying Support Chapter 19: Setting Yourself Up to Succeed Identifying Your Trigger Foods Stocking the Fridge Filling the Freezer Organizing the Cupboards and Pantry Paying Attention to Safety Chapter 20: Falling Off the Wagon and Getting On Again Forgiving Yourself Analyzing the Fall Renewing Your Commitment Breaking the Cycle of Failure