Table Of ContentHOW I LOST 80 POUNDS
WITH
SMART CARB EATING
SECRETS OF
EFFECTIVE WEIGHT MANAGEMENT
BY
RICHARD A. PRICE
Copyright 2005 by Richard A. Price
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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
