Tài liệu Glycemic Load Diet: A POWERFUL NEW PROGRAM FOR LOSING WEIGHT AND REVERSING INSULIN RESISTANCE pdf

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To Kathy, Maggie, John, and “Nan”
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v
Contents
Acknowledgments ix
Introduction xi
Part 1
Insulin Resistance: A Hormonal Imbalance,
Not a Character Defect
1. Understanding Why You Gained Weight 3
It’s Not a Matter of Willpower 4
Sleuthing the Hormonal Culprit: Syndrome X 7
Solving the Mystery: Insulin Resistance 8
How You Can Reverse Insulin Resistance 13
2. Starch Toxicity: How Our Staples Turned Out
to Be Toxins 17
Bread, Potatoes, and Rice: How “Natural” Are They? 18
Starch Poisoning: The Price of Civilization 19
The Obesity Epidemic: How America Got Fat 22
Too Much Starch, Not Enough Exercise, or Both? 26
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3. Understanding What Makes Bad Carbs Bad 29
The Weight-Loss Power of Low-Carb Eating 30
Why Some Carbs Are Different from Others 33
Moving Beyond Atkins 36
Part 2
The Glycemic-Load Diet and Slow-Twitch Muscle
Activation Plan
4. Lightening Your Glycemic Load: The Key to
Easy Weight Loss 41
Understanding Glycemic Indexes 41
Why Glycemic Indexes Are Misleading 42
Getting It Right: Glycemic Loads 44
Reducing Your Glycemic Load: A Simple Plan
for Effective Weight Loss 45
5. Job One: Purge Starch from Your Diet 49
How I Became a Human Glycemic-Load Meter 50
Strategies for Eliminating “Starchy Fillers” 50
Cushioning the Glucose Shocks from Starch
in Main Dishes 54
6. Eliminate Sugar-Sweetened Beverages 63
A Glucose Shock in a Glass 64
Alcohol: Beware of Its Appetite-Stimulating Effects 66
Milk: Acceptable for Glycemic-Load Watchers 66
Coffee and Tea: Good Beverages in Moderation 67
Water Is Great, but Do We Really Need Eight
Glasses a Day? 67
7. Make Friends with Your Sweet Tooth 69
Exonerating Sugar 69
How Sugar Can Help You Lose Weight 71
Keeping Sugar in Its Place 73
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Contents
8. Activate Your Slow-Twitch Muscles 75
You Can Gain Without the Pain 76
Muscles That Don’t Fatigue 77
Turning on Your Metabolic “Switch” 80
The Forty-Eight-Hour Rule 81
9. Avoid Diet-Induced Metabolic Shutdown 85
Crash Dieting: A Metabolic Train Wreck 85
A Role for Resistance Exercise 87
Heading Off Metabolic Shutdown Before It Hits 89
Part 3
Strategies to Balance Your Metabolism
and Stay on Track
10. Crafting a Fat-Balancing Strategy 93
The Differences Between “Bad” and “Good” Fats 94
Improving the Quantity and Quality of Fats
in Your Diet 97
11. Managing Cholesterol with a
Low-Glycemic-Load Diet 99
Rethinking Cholesterol 100
Determining if You Have a Cholesterol Problem 103
Crafting a Cholesterol Strategy 104
12. Rebalancing Your Metabolism 107
Avoiding Distractions 107
Focusing on What Caused You to Gain Weight 108
Taking Inventory 110
Relieving Insulin Resistance: The Rewards 114
Freedom from Dieting 116
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Contents
13. Low-Glycemic-Load Meals and Recipes 117
A More Exciting Way to Eat 117
Breakfast Dishes 119
Salads 130
Soups and Chowders 146
Red Meat Dishes 153
Chicken Dishes 166
Seafood Dishes 171
Vegetable Side Dishes 180
Desserts and Sweets 190
Concluding Remarks 199
Appendix A: Glycemic Loads of Common Foods 201
Appendix B: Converting to Metrics 209
Appendix C: References 211
Appendix D: Websites 215
Index 217
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Contents
ix
Acknowledgments
I am indebted to my agent, Elizabeth Frost-Knappman, for
encouraging me to write this book and shepherding it through its
early stages. Natasha Graf, my editor at McGraw-Hill, was
immensely helpful, bringing her considerable talents to bear on
guiding me through the development and organization of the
manuscript.
Molly Siple, M.S., R.D., provided exactly the recipe-writing
touch I was seeking. Ms. Siple is nutrition editor at Natural
Health magazine, chef extraordinaire, and author of several
acclaimed cookbooks, including Low-Cholesterol Cookbook for
Dummies (John Wiley and Sons, 2004), Healing Foods for
Dummies (IDG Books, 1999), and Recipes for Change:
Nutrition/Cookbook on Foods for Menopause (Dutton, 1996).
She has taught at the Southern California Cordon Bleu School of
Culinary Arts and continues to lecture and write articles on
cooking and nutrition.
I would like to thank my longtime friend Lean Carroll for
carefully reading and editing the manuscript and patiently shar-
ing her thoughts with me. I am also indebted to my office staff,
Nadine Warner, Lisa Gierlinski, and Charlene Brown, for so
often going beyond the call of duty to make my life enjoyable.
Most of all, I would like to thank my wife, Kathy, certainly for
her editing skills but especially for her unwavering patience,
encouragement, and support.
Copyright © 2006 by Robert Thompson. Click here for terms of use.
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xi
Introduction
When I started practicing medicine twenty-five years ago, I
followed the party line. I recommended calorie counting and
low-fat diets for weight loss and was usually disappointed by the
results. People just kept gaining weight. Then, in the 1990s,
some of my patients started ignoring warnings about fat and
cholesterol and going on low-carb diets. The results were aston-
ishing. Folks who had been unsuccessful at losing weight for
years started shedding pounds more easily than they thought
possible even as they ate generous amounts of rich food.
Remarkably, their blood cholesterol and sugar levels looked bet-
ter than ever. It was as if they had stopped ingesting a toxin that
had been poisoning them for years. I became convinced that the
low-carbohydrate approach had tremendous potential for help-
ing people lose weight and regain their health. Indeed, as addi-
tional research came out, the medical establishment, mired in
low-fat orthodoxy for decades, has come around to thinking the
same way.
But just when medical science is focusing more attention on
carbohydrates, the public’s interest in low-carb diets is waning.
People rushed to try the Atkins diet—a radical low-carb regi-
men popularized in the 1970s—and the South Beach diet, a sort
of second-generation Atkins diet, but the programs didn’t work
the way they hoped. People lost weight but usually gained it
back. Although these diets allowed plenty of rich food, they cre-
Copyright © 2006 by Robert Thompson. Click here for terms of use.
ated irresistible food cravings. People just couldn’t continue
them for long. Disillusionment set in, and the low-carb craze
began to die down.
In recent years, billions of dollars have been spent research-
ing human body chemistry. Medical science knows much more
about carbohydrate metabolism now than it did when the low-
carb movement began:
• Food scientists have developed a way of measuring the
metabolic effects of different carbohydrates, called the
glycemic index. This concept, only in its infancy when
the low-carb movement began, has evolved into a power-
ful model, the glycemic load. This new way of looking at
carbohydrates radically changes the low-carb approach
to losing weight. It is the key to a natural weight-loss-
promoting eating style that is satisfying and easy enough
to follow for life.
• Scientists now know that most overweight people have a
genetically influenced metabolic disorder called insulin
resistance that makes them susceptible to weight gain
from eating carbohydrates with high glycemic loads.
Researchers have pinpointed the foods and behavior pat-
terns that bring out this condition and can now target
treatment toward relieving it.
• Recently, physiologists have discovered the metabolic
quirk that causes insulin resistance. It’s a disorder of the
body’s slow-twitch muscle fibers. What’s exciting is that
exercising these muscle fibers creates much less fatigue
than exercising others.
These and other new concepts can help you harness the
weight-loss power of carbohydrate modification and slow-twitch
muscle activation with a lifestyle that’s much easier to follow
than previous weight-loss regimens. It really is possible to lose
weight without “dieting,” in the usual sense of the word, or
engaging in strenuous exercise.
Over the years that I’ve worked with people trying to lose
weight, I have developed a sense of what people are capable of.
xii
Introduction