Low-Calorie Dieting for Dummies (ISBN - 0764599054) PDF
Preview Low-Calorie Dieting for Dummies (ISBN - 0764599054)
by Susan McQuillan,MS,RD Low-Calorie Dieting FOR DUMmIES ‰ 01_599054 ffirs.qxd 10/27/05 9:17 PM Page i 01_599054 ffirs.qxd 10/27/05 9:17 PM Page iv by Susan McQuillan,MS,RD Low-Calorie Dieting FOR DUMmIES ‰ 01_599054 ffirs.qxd 10/27/05 9:17 PM Page i Low-Calorie Dieting For Dummies® Published by Wiley Publishing, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2006 by Wiley Publishing, Inc., Indianapolis, Indiana Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permit- ted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written per- mission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600. Requests to the Publisher for permission should be addressed to the Legal Department, Wiley Publishing, Inc., 10475 Crosspoint Blvd., Indianapolis, IN 46256, 317-572-3447, fax 317-572-4355, or online at http://www.wiley.com/go/permissions. Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO REP- RESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CRE- ATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIES CON- TAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THE UNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OR OTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OF A COMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. THE FACT THAT AN ORGANIZATION OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FUR- THER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAY NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIAN BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM. For general information on our other products and services, please contact our Customer Care Department within the U.S. at 800-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. Library of Congress Control Number: 2005933595 ISBN-13: 978-0-7645-9905-7 ISBN-10: 0-7645-9905-4 Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 1O/RV/RR/QV/IN 01_599054 ffirs.qxd 10/27/05 9:17 PM Page ii About the Author Susan McQuillan, a registered dietitian, writes about food, nutrition, and weight control from her home in New York City. She received her bachelor’s degree in dietetics management from New York University and her master’s degree in human nutrition from Hunter College, both in Manhattan. She was formerly a food and nutrition editor at American Health magazine and Reader’s Digest general books division. Susan is the author of Breaking the Bonds of Food Addiction (Alpha/Penguin) and a contributor to many health and nutrition-related books and cookbooks. Her articles and recipes have appeared in Woman’s Day, Family Circle, Cooking Light, Prevention, Fitness, Women’s Sports and Fitness, McCall’s, and Fit Pregnancy magazines. 01_599054 ffirs.qxd 10/27/05 9:17 PM Page iii 01_599054 ffirs.qxd 10/27/05 9:17 PM Page iv Dedication To Molly, who never misses a meal, but who often has to wait for dinner while her mom is helping other people find better ways to eat. Author’s Acknowledgments First, I must thank my acquisitions editor, Mikal Belicove, who recommended that I write this book and then worked very hard to get it off the ground. My project editor, Georgette Beatty, was my best motivator throughout this pro- ject, showering me with words of praise and encouragement at every turn. Thank you, Georgette! Many thanks also to Chad Sievers, copy editor extraor- dinaire, for ensuring clarity and adding a touch of humor, and to Emily Nolan and Patty Santelli, for double-checking the accuracy and taste of the recipes and making sure my calorie counts were correct. I’m in great debt to every dieter who has ever shared his or her weight-loss story with me and every weight-control expert who understands that it’s not just about the food. Your contributions are invaluable. Much gratitude goes, as always, to the ever-growing list of people who pro- vide me with such generous amounts of friendship and support. Special thanks to David Ricketts, Dui Seid, Ray Robbenolt, Lorraine Kenny, Sally Xuereb, Juliette Knight, Andrea Sperling, Esther and Jaimie Meyers, and last, but never least, my mother, Irene McQuillan. 01_599054 ffirs.qxd 10/27/05 9:17 PM Page v Publisher’s Acknowledgments We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/. Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Media Development Project Editor: Georgette Beatty Acquisitions Editor: Mikal Belicove Copy Editor: Chad R. Sievers Technical Editor: Stacey Lyn Faryna, RD, ACSM Health/Fitness Instructor Recipe Tester: Emily Nolan Nutritional Analyst: Patty Santelli Editorial Manager: Michelle Hacker Editorial Assistants: Hanna Scott, Nadine Bell Cover Photo: © Wiley Publishing, Inc. Cartoons: Rich Tennant (www.the5thwave.com) Composition Services Project Coordinator: Kathryn Shanks Layout and Graphics: Mary Gillot, Lauren Goddard, Stephanie D. Jumper, Barbara Moore, Julie Trippetti Special Art: Elizabeth Kurtzman Proofreaders: Laura Albert, Leeann Harney, TECHBOOKS Production Services Indexer: TECHBOOKS Production Services Publishing and Editorial for Consumer Dummies Diane Graves Steele, Vice President and Publisher, Consumer Dummies Joyce Pepple, Acquisitions Director, Consumer Dummies Kristin A. Cocks, Product Development Director, Consumer Dummies Michael Spring, Vice President and Publisher, Travel Kelly Regan, Editorial Director, Travel Publishing for Technology Dummies Andy Cummings, Vice President and Publisher, Dummies Technology/General User Composition Services Gerry Fahey, Vice President of Production Services Debbie Stailey, Director of Composition Services 01_599054 ffirs.qxd 10/27/05 9:17 PM Page vi Contents at a Glance Introduction .................................................................1 Part I: Understanding the Basics of Low-Calorie Dieting .....................................................7 Chapter 1: Living a Low-Calorie Lifestyle .......................................................................9 Chapter 2: Figuring Out the State of Your Weight .......................................................19 Chapter 3: Working with Guidelines for Healthy Low-Calorie Living ........................37 Part II: Getting Started: The Four-Week Plan and Beyond ...............................................................59 Chapter 4: Kick-Starting Your Low-Calorie Plan ..........................................................61 Chapter 5: Cooking in a Low-Calorie Kitchen ..............................................................83 Chapter 6: Planning Low-Calorie Menus: The First Four Weeks ..............................109 Chapter 7: Pulling through Your Plan’s First Few Months .......................................133 Chapter 8: Working Out and Working the Weight Off ...............................................155 Part III: Overcoming Obstacles and Moving On ..........177 Chapter 9: Making Your Way through Trials and Tribulations ................................179 Chapter 10: Staying Fit and Stopping Regain in Its Tracks .......................................193 Chapter 11: Helping Yourself with Outside Resources .............................................207 Part IV: Trying Time-Tested Low-Calorie Recipes ........223 Chapter 12: Benefiting from Breakfast ........................................................................225 Chapter 13: Preparing Tasty Lunches .........................................................................249 Chapter 14: Sitting Down to Delicious Dinners ..........................................................269 Chapter 15: Fitting In Snacks and Desserts ................................................................293 Part V: The Part of Tens ...........................................311 Chapter 16: Ten Benefits of Following a Low-Calorie Diet .......................................313 Chapter 17: Ten Low-Calorie Success Stories ............................................................319 Part VI: Appendixes .................................................327 Appendix A: Calorie Counts of Select Foods ..............................................................329 Appendix B: Calorie Counts by Food Groups ............................................................339 Appendix C: Metric Conversion Guide .......................................................................345 Index .......................................................................349 02_599054 ftoc.qxd 10/27/05 9:02 PM Page vii 02_599054 ftoc.qxd 10/27/05 9:02 PM Page viii
The list of books you might like
