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
9 Part 5: Recognizing Factors Other Than Food Chapter 21: Taking Supplements When Food May Not Be Enough Looking First at Food Investigating Supplements Establishing Your Needs Navigating the Sea of Supplements Chapter 22: Setting a Fitness Goal Establishing Realistic Expectations Setting Benchmarks beyond the Scale Getting Up and Moving Fitness for Life: It’s Never Too Late
10 Part 6: The Part of Tens Chapter 23: Ten Benefits of Low-Carb Dieting Improved Glucose Control Better Appetite Control Improved Concentration Weight Maintenance Improved Blood Pressure Improved Cholesterol Improved Sleep More Energy Better Mood More Self-Confidence Chapter 24: Ten Questions about Low-Carb Dieting Do I Count the Carbohydrate in Fruits and Vegetables? Can I Use Dried Beans and Peas as Meat Substitutes? How Do I Follow a Lower-Carbohydrate Diet If I’m a Vegetarian? What If I Just Eat Green Light Foods? Do I Need to Take a Supplement? How Much Weight Can I Expect to Lose? Is a Low-Carb Diet Safe for Kids? What Can I Keep in the House for When I’m in a Hurry? How Do I Control Cravings? What Do I Do When I Just Can’t Keep to the Five Carbohydrate Choices per Day? Chapter 25: Ten (Plus Two) Best Sources of Dietary Antioxidants Berries Broccoli Garlic Green Tea Tomatoes Corn Bell Peppers Spinach Cherries Peaches Dark Chocolate Red Grapes
11 Part 7: Appendixes Appendix A: The Glycemic Index and Glycemic Load of Foods What Is the Glycemic Index? What Is the Glycemic Load? What Alters the Glycemic Value of a Food? Why Are Glycemic Values Important? Where Can I Get More Information? Appendix B: Sample Grocery List Green Light Fruits Green Light Vegetables Green Light Proteins Dairy Foods Yellow Light Carbs Other Elements of a Low-Carb Lifestyle Appendix C: Dietary Reference Intakes Vitamins and Minerals Carbohydrate, Protein, and Fat Sugar Dietary