How I lost 80 pounds with smart carb eating : secrets of effective weight management

194 Pages·2005·0.99 MB·English

by  Richard A Price

HOW I LOST 80 POUNDS
WITH
SMART CARB EATING
SECRETS OF
EFFECTIVE WEIGHT MANAGEMENT
BY
RICHARD A. PRICE
Copyright 2005 by Richard A. Price
All Rights Reserved. No part of this book shall be
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every precaution has been taken in the preparation of this
book, the publisher and author assume no responsibility
for errors or omissions. Neither is any liability assumed
for damanges resulting from the use of the information
contain herein.
A published edition of this book can be obtained from:
INFINITY PUBLISHING
1094 New HeHaven Street Sute 100
West Conshohocken, PA 19428-2713
www.buybooksontheweb.com
Table of Contents
ACKNOWLEDGMENTS .....................................................................ix
PART I
LAYING THE FOUNDATION
CHAPTER ONE:
BEGINNING THE JOURNEY OF DISCOVERY ...............................3
AWAKENING .......................................................................................3
UNLOCKING THE SECRETS ............................................................4
HOW THIS BOOK IS ORGANIZED ..................................................6
CHAPTER TWO:
A BASIC UNDERSTANDING OF NUTRITION .................................8
CALORIES ...........................................................................................8
What Are Calories? ..........................................................................8
Basal or Resting Metabolism ...........................................................8
Other Factors of Metabolism ............................................................8
How Much Should We Weigh? ......................................................10
How Many Calories Do We Need? ................................................11
PROTEIN ............................................................................................11
The Importance of Protein ..............................................................11
Essential Amino Acids ...................................................................12
Limiting Amino Acids ....................................................................14
CARBOHYDRATES ..........................................................................14
The Nature of Carbohydrates .........................................................14
The Insulin Glucagon Cycle ...........................................................15
Fiber ...............................................................................................17
Alcohol ...........................................................................................18
FAT ......................................................................................................19
The Nature of Fat ...........................................................................19
Cholesterol .....................................................................................20
VITAMINS AND MINERALS ...........................................................22
The Importance of Vitamins and Minerals .....................................22
Basic Vitamins and Minerals ..........................................................23
Vitamin and Mineral Supplementation ..........................................28
PART II
PRINCIPLES OF EFFECTIVE WEIGHT
MANAGEMENT
CHAPTER THREE:
ACHIEVING NUTRITIONAL BALANCE ........................................31
THE TWO BASIC FOOD GROUPS .................................................31
iv How I Lost 80 Pounds with Smart Carb Eating
THE FOOD EXCHANGE LISTINGS ..............................................31
Description of the Food Exchanges ..............................................31
What is a Serving Size? .................................................................33
THE FOUR FOOD GROUPS ............................................................35
Description of the Four Food Groups ...........................................35
The Vitamin and Mineral Content of Food ...................................36
HOW MUCH NUTRITION DO WE NEED? ...................................40
The U.S.D.A. Food Pyramid .........................................................40
Problems with the Food Pyramid ..................................................41
A Healthier Version of the Food Pyramid .....................................43
Nutrient Levels ..............................................................................43
BEYOND THE FOOD PYRAMID ...................................................44
CHAPTER FOUR:
THE GLYCEMIC INDEX ...................................................................47
DEVELOPMENT OF THE GLYCEMIC INDEX ............................47
WHAT IS THE GLYCEMIC INDEX? ..............................................47
THE GLYCEMIC LOAD ..................................................................48
WHAT CONSTITUTES A HEALTHY GLYCEMIC INDEX? .........50
HOW DOES THE GLYCEMIC INDEX HELP US? ........................51
GLYCEMIC INDEX OF SOME POPULAR FOODS ......................53
CHAPTER FIVE:
ENERGY DENSITY .............................................................................56
WHAT IS ENERGY DENSITY? .......................................................56
GLYCEMIC LOAD AND ENERGY DENSITY ...............................56
THE ENERGY DENSITY OF FOOD GROUPS ..............................57
THE TARGET CONCEPT ................................................................58
AN UPDATED VERSION OF THE FOOD TARGET .....................58
The Low Glycemic Diet ................................................................59
Dairy Foods ...................................................................................61
Meat, Fish, Poultry and Eggs ........................................................62
Legumes ........................................................................................63
Vegetables, Fruits and Grains ........................................................63
Fats ................................................................................................66
Other Foods ...................................................................................67
Indulgences ....................................................................................69
LOSING WEIGHT BY EATING MORE ..........................................70
CHAPTER SIX:
REGULAR EXERCISE .......................................................................72
TYPES OF EXERCISE .....................................................................72
Aerobic Exercise ...........................................................................72
Anaerobic Exercise .......................................................................72
THE PHASES OF EXERCISE ..........................................................73
Phosphate Phase ............................................................................73
Lactate Phase .................................................................................73
Table of Contents v
Aerobic Phase ................................................................................74
Recovery Phase .............................................................................74
CROSS TRAINING ...........................................................................76
Beginning Exercise Program .........................................................76
Advanced Speeded-Up Program ...................................................76
STRETCHING EXERCISE ...............................................................77
Yoga ...............................................................................................77
Chi Kung .......................................................................................78
Yoga, Chi Kung and Meditation ....................................................78
HOW EXERCISE RELATES TO NUTRITION ...............................78
PART III
SEARCHING FOR A LOGICAL DIET
CHAPTER SEVEN:
THE LOW CARB APPROACH ..........................................................83
WHAT MY DIETICIAN TOLD ME .................................................83
LOW CARBOHYDRATE DIETING ................................................83
Low Carb Verses Low Fat .............................................................83
Low Carb and Weight Loss ...........................................................84
Low Carb Precautions ...................................................................85
High Carb Precautions ..................................................................86
THE ATKINS DIET ...........................................................................87
The Carbohydrate Ladder ..............................................................87
Stages of the Atkins Diet ...............................................................89
The Careful Carb Diet Plan ...........................................................89
My Own Personal Results with Atkins .........................................90
Cutting My Carbs Down to 165 ....................................................90
THE SOUTH BEACH DIET .............................................................90
A Healthier Version of Atkins? ......................................................90
Stages of the South Beach Diet .....................................................91
My Own Personal Results with South Beach ................................91
Cutting Down to 135 Carbs ...........................................................91
CARBOHYDRATE ADDICT’S DIET ..............................................91
The Daily Reward Meal ................................................................92
The Use of Sugar Substitutes ........................................................92
Why the Carbohydrate Addict’s Diet Works .................................92
Supplemental Information .............................................................93
Cyclic Ketogenic Diet ...................................................................93
Personal Results with Carbohydrate Addict’s ...............................94
Cutting Down to 120 Carbs ...........................................................94
LOW CARB COMPARISON CHARTS ...........................................95
vi How I Lost 80 Pounds with Smart Carb Eating
CHAPTER EIGHT:
SMART CARB EATING .....................................................................97
THE ZONE DIET ..............................................................................97
GI (GLYCEMIC INDEX) DIET ......................................................100
SUPERFOODS RX DIET ................................................................102
SEROTONIN BOOSTING DIET ....................................................105
OTHER CONSIDERATIONS .........................................................107
Enjoying Indulgences ..................................................................107
Special Meals ..............................................................................107
Eating Out ...................................................................................108
CONCLUSION ................................................................................109
MOD CARB COMPARISON CHARTS .........................................111
PART IV
NUTRITION TABLES
CHAPTER NINE:
COMPREHENSIVE CALORIE AND GI TABLES ........................115
LOW CARBOHYDRATE VEGETABLE GROUP .........................115
FRUIT GROUP ................................................................................116
GRAINS AND STARCHY VEGETABLE GROUP ........................118
BREADS ....................................................................................118
BREAKFAST FOODS ................................................................119
GRAINS ......................................................................................121
PASTA .........................................................................................122
STARCHY VEGETABLES ........................................................122
PROTEIN GROUP ..........................................................................123
BEANS AND OTHER LEGUMES ............................................123
MEAT, POULTRY, FISH AND EGGS .......................................124
CHEESE ......................................................................................127
MILK AND YOGURT ................................................................129
SOY PRODUCTS .......................................................................130
FAT GROUP .....................................................................................131
NUTS ..........................................................................................131
OTHER UNSATURATED FATS ................................................132
SATURATED FATS ....................................................................133
HYDROGENATED OR TRANS FATS ......................................133
OTHER FOODS ..............................................................................134
SUGAR AND SYRUP ................................................................134
OTHER CONDIMENTS ............................................................135
MIXED FOODS ..........................................................................135
SOUPS ........................................................................................136
INDULGENCES ..............................................................................138
CAKES ........................................................................................138
Table of Contents vii
CANDY .......................................................................................138
COOKIES ....................................................................................139
CHIPS AND PRETZELS ............................................................140
CRACKERS ................................................................................140
DOUGHNUTS AND CUPCAKES .............................................140
FRUIT CANNED WITH ADDED SUGAR ...............................141
ICE CREAM ...............................................................................142
MILK DRINKS ...........................................................................143
MIXED FOODS - HIGH CALORIE ..........................................143
MUFFINS ....................................................................................144
PIES .............................................................................................144
POPCORN ..................................................................................144
PUDDING, GELATIN AND YOGURT .....................................145
SNACK BARS ............................................................................146
OTHER DRINKS ........................................................................147
APPENDIX
APPENDIX A:
REFRIGERATOR LIST ....................................................................151
THE FOOD EXCHANGE SYSTEM ..............................................151
ZONE PERFECT MEAL PORTIONS ............................................152
UPDATED FOOD TARGET ...........................................................153
SUPERFOODS ................................................................................161
SEROTONIN BOOSTING DIET ....................................................163
REFERENCES
NOTES .................................................................................................167
Chapter One: Beginning the Journey of Discovery .........................167
Chapter Two: A Basic Understanding of Nutrition ..........................167
Chapter Three: Achieving Nutritional Balance ................................169
Chapter Four: The Glycemic Index ..................................................170
Chapter Five: Energy Density ..........................................................171
Chapter Six: Regular Exercise .........................................................172
Chapter Seven: The Low Carb Approach ........................................172
Chapter Eight: Smart Carb Eating ...................................................174
Chapter Nine: Comprehensive Calorie and GI Tables .....................175
BIBLIOGRAPHY ...............................................................................176
Most Recommended ........................................................................176
Diabetes ............................................................................................176
Low Carb Dieting .............................................................................177
Low Carb - Mod Carb Borderline Dieting .......................................177
Low Carb - Mod Carb Transitional Dieting .....................................177
Moderate Carb Dieting .....................................................................178
Natural Hygiene ...............................................................................178
viii How I Lost 80 Pounds with Smart Carb Eating
BIBLIOGRAPHY (Continued)
Nutritional Science ...........................................................................178
Nutritional Values .............................................................................179
Other Energy Density .......................................................................179
Other Exercise ..................................................................................180
Other Glycemic Index ......................................................................180