the Glycemic Load Diet A POWERFUL NEW PROGRAM FOR LOSING WEIGHT AND REVERSING INSULIN RESISTANCE ROB THOMPSON, M.D Copyright © 2006 by Robert Thompson All rights reserved Manufactured in the United States of America Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher 0-07-148702-6 The material in this eBook also appears in the print version of this title: 0-07-146269-4 All trademarks are trademarks of their respective owners Rather than put a trademark symbol after every occurrence of a trademarked name, we use names in an editorial fashion only, and to the benefit of the trademark owner, with no intention of infringement of the trademark Where such designations appear in this book, they have been printed with initial caps McGraw-Hill eBooks are available at special quantity discounts to use as premiums and sales promotions, or for use incorporate training programs For more information, please contact George Hoare, Special Sales, at george_hoare@mcgraw-hill.com or (212) 904-4069 TERMS OF USE This is a copyrighted work and The McGraw-Hill Companies, Inc (“McGraw-Hill”) and its licensors reserve all rights in and to the work Use of this work is subject to these terms Except as permitted under the Copyright Act of 1976 and the right to store and retrieve one copy of the work, you may not decompile, disassemble, reverse engineer, reproduce, modify, create derivative works based upon, transmit, distribute, disseminate, sell, publish or sublicense the work or any part of it without McGraw-Hill’s prior consent You may use the work for your own noncommercial and personal use; any other use of the work is strictly prohibited Your right to use the work may be terminated if you fail to comply with these terms THE WORK IS PROVIDED “AS IS.” McGRAW-HILL AND ITS LICENSORS MAKE NO GUARANTEES OR WARRANTIES AS TO THE ACCURACY, ADEQUACY OR COMPLETENESS OF OR RESULTS TO BE OBTAINED FROM USING THE WORK, INCLUDING ANY INFORMATION THAT CAN BE ACCESSED THROUGH THE WORK VIA HYPERLINK OR OTHERWISE, AND EXPRESSLY DISCLAIM ANY WARRANTY, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE McGraw-Hill and its licensors not warrant or guarantee that the functions contained in the work will meet your requirements or that its operation will be uninterrupted or error free Neither McGraw-Hill nor its licensors shall be liable to you or anyone else for any inaccuracy, error or omission, regardless of cause, in the work or for any damages resulting therefrom McGraw-Hill has no responsibility for the content of any information accessed through the work Under no circumstances shall McGraw-Hill and/or its licensors be liable for any indirect, incidental, special, punitive, consequential or similar damages that result from the use of or inability to use the work, even if any of them has been advised of the possibility of such damages This limitation of liability shall apply to any claim or cause whatsoever whether such claim or cause arises in contract, tort or otherwise DOI: 10.1036/0071462694 Professional Want to learn more? We hope you enjoy this McGraw-Hill eBook! If you’d like more information about this book, its author, or related books and websites, please click here To Kathy, Maggie, John, and “Nan” This page intentionally left blank For more information about this title, click here Contents Acknowledgments ix Introduction xi Part Insulin Resistance: A Hormonal Imbalance, Not a Character Defect Understanding Why You Gained Weight It’s Not a Matter of Willpower Sleuthing the Hormonal Culprit: Syndrome X Solving the Mystery: Insulin Resistance How You Can Reverse Insulin Resistance 13 Starch Toxicity: How Our Staples Turned Out to Be Toxins 17 Bread, Potatoes, and Rice: How “Natural” Are They? Starch Poisoning: The Price of Civilization The Obesity Epidemic: How America Got Fat Too Much Starch, Not Enough Exercise, or Both? v 18 19 22 26 vi Contents Understanding What Makes Bad Carbs Bad 29 The Weight-Loss Power of Low-Carb Eating Why Some Carbs Are Different from Others Moving Beyond Atkins 30 33 36 Part The Glycemic-Load Diet and Slow-Twitch Muscle Activation Plan Lightening Your Glycemic Load: The Key to Easy Weight Loss Understanding Glycemic Indexes Why Glycemic Indexes Are Misleading Getting It Right: Glycemic Loads Reducing Your Glycemic Load: A Simple Plan for Effective Weight Loss Job One: Purge Starch from Your Diet How I Became a Human Glycemic-Load Meter Strategies for Eliminating “Starchy Fillers” Cushioning the Glucose Shocks from Starch in Main Dishes Eliminate Sugar-Sweetened Beverages A Glucose Shock in a Glass Alcohol: Beware of Its Appetite-Stimulating Effects Milk: Acceptable for Glycemic-Load Watchers Coffee and Tea: Good Beverages in Moderation Water Is Great, but Do We Really Need Eight Glasses a Day? Make Friends with Your Sweet Tooth Exonerating Sugar How Sugar Can Help You Lose Weight Keeping Sugar in Its Place 41 41 42 44 45 49 50 50 54 63 64 66 66 67 67 69 69 71 73 Contents Activate Your Slow-Twitch Muscles You Can Gain Without the Pain Muscles That Don’t Fatigue Turning on Your Metabolic “Switch” The Forty-Eight-Hour Rule Avoid Diet-Induced Metabolic Shutdown Crash Dieting: A Metabolic Train Wreck A Role for Resistance Exercise Heading Off Metabolic Shutdown Before It Hits vii 75 76 77 80 81 85 85 87 89 Part Strategies to Balance Your Metabolism and Stay on Track 10 Crafting a Fat-Balancing Strategy The Differences Between “Bad” and “Good” Fats Improving the Quantity and Quality of Fats in Your Diet 11 Managing Cholesterol with a Low-Glycemic-Load Diet Rethinking Cholesterol Determining if You Have a Cholesterol Problem Crafting a Cholesterol Strategy 12 Rebalancing Your Metabolism Avoiding Distractions Focusing on What Caused You to Gain Weight Taking Inventory Relieving Insulin Resistance: The Rewards Freedom from Dieting 93 94 97 99 100 103 104 107 107 108 110 114 116 viii Contents 13 Low-Glycemic-Load Meals and Recipes A More Exciting Way to Eat Breakfast Dishes Salads Soups and Chowders Red Meat Dishes Chicken Dishes Seafood Dishes Vegetable Side Dishes Desserts and Sweets 117 117 119 130 146 153 166 171 180 190 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 217 212 Appendix C Fontaine, K R., et al 2003 Years of life lost due to obesity Journal of the American Medical Association 289 (2): 187–93 Foster, G D., et al 2003 A randomized trial of a lowcarbohydrate diet for obesity New England Journal of Medicine 348 (21): 2082–90 Foster-Powell, K., S H A Holt, and J D Brand-Miller 2002 International table of glycemic index and glycemic load values American Journal of Clinical Nutrition 76:5–6 Hays, J H., et al 2003 Effects of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease Mayo Clinic Proceedings 78:1331–36 Irwin, M L., et al 2003 Effect of exercise on total and intraabdominal body fat in postmenopausal women: A randomized controlled trial Journal of the American Medical Association 289 (3): 323–30 Jarvi, A E., et al 1999 Improved glycemic control and lipid profile and normalized fibrinolytic activity on a lowglycemic index diet in type diabetic patients Diabetes Care 22 (1): 10–18 Lavin, J H., et al 2002 An investigation of the role of orosensory stimulation in sugar satiety International Journal of Obesity Related Metabolic Disorders 26 (3): 384–88 Manson, J E., et al 2002 Walking compared with vigorous exercise for the prevention of cardiovascular events in women New England Journal of Medicine 347 (10): 716–25 Mattes, R D., and D Rothacker 2001 Beverage viscosity is inversely related to postprandial hunger in humans Physiological Behavior 74 (4–5): 551–57 Miyatake, N., et al 2002 Daily walking reduces visceral adipose tissue areas and improves insulin resistance in Japanese obese subjects Diabetes Research in Clinical Practice 58 (2): 101–7 National Center for Health Statistics 2001 Third National Health and Nutrition Examination Survey www.cdc.gov/ nchs/nhanes.htm (search “body weight”) References 213 O’Keefe, J H., and L Cordain 2004 Cardiovascular disease resulting from a diet and lifestyle at odds with our paleolithic genome: How to become a 21st-century huntergatherer Mayo Clinic Proceedings 79:101–8 Packianathan, I C., et al 2002 The eating disorder inventory in a UK National Health Service obesity clinic and its response to modest weight loss Eating Behavior (3): 275–84 Pasman, W J., et al 2003 Effect of two breakfasts, different in carbohydrate composition, on hunger and satiety and mood in healthy men International Journal of Obesity Related Metabolic Disorders 27 (6): 663–68 Pelkman, C L., et al 2004 Effects of moderate-fat (from monounsaturated fat) and low-fat weight-loss diets on the serum lipid profile in overweight and obese men and women American Journal of Clinical Nutrition 79:204–12 Pereira, M A 2002 Dairy consumption, obesity, and the insulin resistance syndrome in young adults: The CARDIA study Journal of the American Medical Association 287 (16): 2081–89 Pereira, M A., et al 2004 Effects of a low-glycemic load diet on resting energy expenditure and heart disease risk factors during weight loss Journal of the American Medical Association 292 (20): 2482–90 Petersen, K F., et al 2004 Impaired mitochondrial activity in the insulin-resistant offspring of patients with type diabetes New England Journal of Medicine 350:664–71 Ryden, A., et al 2003 Severe obesity and personality: A comparative controlled study of personality traits International Journal of Obesity Related Metabolic Disorders 27 (12): 1534–40 Samaha, F F., et al 2003 A low-carbohydrate as compared with a low-fat diet for severe obesity New England Journal of Medicine 348 (21): 2082–90 Schulze, M B 2004 Sugar-sweetened beverages, weight gain, and incidence of type diabetes in young and middle-aged 214 Appendix C women Journal of the American Medical Association 292 (8): 927–35 Slentz, C A., et al 2004 Effects of the amount of exercise on body weight, body composition, and measures of central obesity Archives of Internal Medicine 164:31–39 Sparti, A., et al 2000 Effects of a diet high or low in unavailable and slowly digested carbohydrates on the pattern of 24 hour substrate oxidation and feelings of hunger in humans American Journal of Clinical Nutrition 72 (6): 1461–68 Sturm, R 2003 Increases in clinically severe obesity in the United States 1986–2000 Archives of Internal Medicine 163:2146–48 Taylor, R 2004 Causation of type diabetes: The Gordian knot unravels New England Journal of Medicine 350:639–41 Tuomilehto, J., et al 2004 Coffee consumption and risk of type diabetes mellitus among middle-aged Finnish men and women Journal of the American Medical Association 291 (10): 1213–19 United States Department of Agriculture, Agricultural Research Service 2004 National Nutrient Database for Standard Reference, Release 17 Nutrient Data Laboratory Home Page, www.nal.usda.gov/fnic/foodcomp Van Wymelbeke, V., et al 2004 Influence of repeated consumption of beverages containing sucrose or intense sweeteners on food intake European Journal of Clinical Nutrition 58 (1): 154–61 Warren, J M., et al 2003 Low glycemic index breakfasts and reduced food intake in preadolescent children Pediatrics 112 (5): e414 Watkins, L L., et al 2003 Effects of exercise and weight loss on cardiac risk factors associated with Syndrome X Archives of Internal Medicine 163:1889–95 Westerterp, K R., and A D Kester 2003 Physical activity in confined conditions as an indicator of free-living physical activity Obesity Research 11 (7): 865–68 Appendix D Websites • www.lowglycemicload.com This is a supplement to the book You will find additional information on such topics as medications, updated glucose-load tables, the latest research, and more recipes You can also submit questions and comments about your experience with low-glycemic eating • www.americanheart.org/profilers An interactive tool provided by the American Heart Association for helping people make informed decisions about high blood cholesterol, high blood pressure, and several heart conditions • www.holdthetoast.com An excellent source for lowglycemic meals and snacks by Dana Carpender, author of 500 Low Carb Recipes: 500 Recipes from Snacks to Desserts the Whole Family Will Love • www.atkins.com This website contains hundreds of recipes for low-carbohydrate dishes • www.sugarbusters.com Delicious low-glycemic-load dishes from New Orleans 215 Copyright © 2006 by Robert Thompson Click here for terms of use This page intentionally left blank Index Atkins, Robert C., 29–31 Atkins diet, xi, 29–30, 86 effectiveness of, 31 power of, 32 problems with sustaining, 32–33 Page numbers in bold refer to recipes Acids amino, 33 fatty, 33 Activity See Exercise; Walking Addictions cola, 64–65 starch, 72 Adrenaline, 117 Alcohol appetite-stimulating effects of, 66 blood glucose levels and, 66 All-Bran, 120 Breakfast Cereal Sundae, 129 High-Fiber Bran Muffins, 125–26 Amaylase, 72 Amino acids, 33 Amylin, 10 Artichokes, 180 Asian Asparagus Vinaigrette, 183 Asparagus Asian Asparagus Vinaigrette, 183 parmesan, 180 Bacon, Southern Leafy Greens and, 181–82 Bad cholesterol (LDL), 102 See also Cholesterol Bad fats, vs good fats, 94 See also Fats Baked goods, 73 Barbecue, 153–54 Beef barbecue, 153–54 boeuf bourguignonne, 153 Buffalo Burgers Stuffed with Cheddar Cheese, 160–61 chili, 153 Cocido, 169–70 curries, 154 Hearty Beef and Mushroom Salad, 132–33 kabobs, 153 London broil, 153 meat loaf, 153 217 Copyright © 2006 by Robert Thompson Click here for terms of use 218 Index Mexican Pot Roast with Chili Powder Rub, 156–57 Sunday Slow-Cooked Roast Beef, 162–63 Beet and Pear Salad with Warm Breaded Goat Cheese, 141–42 Blood cholesterol See also Cholesterol determining if one has high, 114 vs dietary cholesterol, 100–101 Blood glucose levels alcohol and, 66 glycemic loads and, 50 measuring, 50 BMI (body mass index), 110–11 Body chemistry, taking inventory of one’s, 110–14 Body mass index (BMI), 110–11 Body weight See Weight Boeuf bourguignonne, 153 Borscht, 146 Bouillabaisse, 146 Braised Leeks, 184–85 Bran cereal, 60–61, 120 Breakfast Cereal Sundae 129 High-Fiber Bran Muffins, 125–26 Bread, 18, 19–20 fiber factor of, 53–54 reducing intake of, 50–54 whole-grain myth of, 52–53 Breakfast, glycemic-load suggestions for, 119–20 Breakfast Burrito, Homemade, 121–22 Breakfast Cereal Sundae, 129 Breakfast cereals, 58–61 insoluble fiber contents of, 60–61 Broccoli, and almonds, 180 Buffalo Burgers Stuffed with Cheddar Cheese, 160–61 Burrito, Homemade Breakfast, 121–22 Butternut Squash, Duke’s LowCarb, and Shrimp Chowder, 151–52 Caesar salad, 131 Cakes, 73 Calcium deficiency, 21 Candy, 69, 73, 74, 190 See also Desserts glycemic loads in, 70 Caprese salad, 130 Carbohydrate metabolism, xii Carbohydrates, 33 See also Refined carbohydrates Casey, Kathy, 119 Cauliflower au gratin, 180 Cereals, breakfast, 58–61 insoluble fiber contents of, 60–61 Cheese -Stuffed Peppers Two Ways, 186–87 Beet and Pear Salad with Warm Breaded Goat Cheese, 141–42 Buffalo Burgers Stuffed with Cheddar, 160–61 parmesan asparagus, 180 Parmesan Crisps, 143 Raspberry-Studded Mini Cheesecakes with Pignoli Crust, 194–95 ricotta tomatoes, 180 Shrimp with Feta and Tomatoes, 175 tomato and mozzarella salad, 130 Chicken Cocido, 169–70 coq au vin, 166 Divan, 168 fricassee, 166 Green Peppercorn Chicken Salad, 137–38 Molly’s Chicken Tonnato Salad, 144–45 Index 219 parmigiana, 166 Roasted Chicken with Vegetable Gratin, 166–67 Chili, 153 Chilies See also Peppers Chipotle Deviled Eggs, 127–28 Mexican Pot Roast with Chili Powder Rub, 156–57 Chipotle Deviled Eggs, 127–28 Chocolate, 70, 73, 190 Daisy’s Chocolate-Covered Almonds, 193 Cholesterol, 99 bad, 102 blood, 114 changes in balance of fats and, 93 crafting strategy for, 104–5 dietary vs blood, 100–101 fats and, 94 good, 8, 11, 103 link between reducing dietary and blood, 30 link with heart disease and, 29–30 lowering, by diet, 105 medications for lowering, 105–6 metabolism and, 101 questions for, 103–4 triglycerides, 8, 108 Chop salad, 130 Chowder See also Soups Duke’s Low-Carb Butternut Squash and Shrimp Chowder, 151–52 Duke’s Water Chestnut Clam, 149–50 Cobb salad, 130 Cocido, 169–70 Coffee, 67 Cola addictions, 64–65 Colorful Herb Frittata, 123–24 Cookbooks, tips for, 118 Cookies, 73 Coq au vin, 166 Corn, 20 Cottage cheese, 120 Crash dieting, 83–87 Cumin-Grilled Zucchini with Tomato-Corn Salsa, 188–89 Curries, beef, 154 Dairy treats, 74 Daisy’s Chocolate-Covered Almonds, 193 Desserts, 72–73, 190–91 See also Candy Daisy’s Chocolate-Covered Almonds, 193 Lemon-Scented Macaroons, 191–92 Raspberry-Studded Mini Cheesecakes with Pignoli Crust, 194–95 Warm Carmelized Pears with Roasted Pecans and Ice Cream, 196–97 Diabetes, 19 Type 2, 10, 67 Dietary cholesterol, vs blood cholesterol, 100–101 See also Cholesterol Dieting, crash, 83–87 Diets avoiding distractions and, 107–8 improving quantity and quality of fats in, 97–98 induction phases to, 86 for lowering cholesterol, 105 South Beach, xi, 32, 86 Dr Atkins’ Diet Revolution (Atkins), 29 Dr Atkins’ New Diet Revolution (Atkins), 31 Duke’s Low-Carb Butternut Squash and Shrimp Chowder, 151–52 Duke’s Water Chestnut Clam Chowder, 149–50 Eggs, 120 Chipotle Deviled Eggs, 127–28 Colorful Herb Frittata, 123–24 220 Index Fast-twitch fibers, 77–78 Fats, 93 bad vs good, 94 components of, 33 conditions causing excess accumulation of, 6–7 consumption, myth about, and U.S obesity epidemic, 26 improving quantity and quality of, in diets, 97–98 monounsaturated, 94–95, 98 polyunsaturated, 94–95, 96 saturated vs unsaturated fat, 94 trans, 96–97 Fatty acids, 33 Fiber, 59 bread and, 53–54 insoluble, 59–61 soluble, 59 Fidget factor, 82 Fish See Seafood Forty-eight-hour rule, for exercise, 81–82 Frittata, Colorful Herb, 123–24 Fructose, 64 Fruit juices, 65–66 glycemic loads of, 65–66 Fruits, 120 Glucose shocks cushioning, from starch in main dishes, 54–62 refined carbohydrates and, 33–34 soft drinks and, 64–65 starting one’s day with, and weight gain, 61–62 strategies for eliminating, 50–54 weight gain and, 34–35 Glycemic indexes, xii, 41–42 misconceptions about, 42–44 of sugar, 70 Glycemic loads, xii, 44–45 blood glucose levels and, 50 of breakfast cereals, 58–59 in candy, 70 of common foods, 46–47 See also Appendix A of fruit juices, 65–66 of milk, 66–67 reducing, for weight loss, 45–48 of soft drinks, 64–65 of sugar, 69–71 Good cholesterol (HDL), 8, 11, 103 See also Cholesterol Good fats, vs bad fats, 94 See also Fats Greek salad, 130 Green beans feta, 180 Salad Niỗoise, 13435 Savory Greek Lamb Shanks and, 15455 Green Peppercorn Chicken Salad, 137–38 Grilled Halibut with Lemon-Herb Splash, 178–79 Garden vegetable soup, 146 Gazpacho, 146 Ghrelin, Glucose, 33 Glucose levels, blood alcohol and, 66 glycemic loads and, 50 measuring, 50 Halibut, Grilled, with Lemon-Herb Splash, 178–79 HDL (high-density lipoprotein), 8, 11, 103 See also Cholesterol Heart disease, link with cholesterol and, 29–30 Hearty Steak and Mushroom Salad, 132–33 Exercise See also Walking forty-eight-hour rule for, 81–82 insulin resitance and, 8–9 lack of, obesity epidemic and, 26–28 no-pain, no-gain philosophy of, weight loss and, 76 resistance, 87–88 slow-twitch fibers and, 80–81 Index 221 High-density lipoprotein (HDL), 8, 11, 103 See also Cholesterol High-Fiber Bran Muffins, 125–26 Homemade Breakfast Burrito, 121–22 Honey, 71 Hormones, regulating body weight and, 5–6 Hot and sour soup, 146 Hydrogenation, partial, 96 Hypoglycemia (low blood sugar), 10–11 Hypothyroidism, Ice cream, 190–91 Warm Caramelized Pears with Roasted Pecans and, 196–97 Induction phases, to diets, 86 Insulin resistance, xii, 6, 8–9 characteristics for having, 12 diagnosing, 11–12 genetic defect underlying, 76–77 health and, 10–13 overweight and, 12 physical activity and, reversing, 13–15 rewards of relieving, 114–16 taking inventory of one’s, 111–13 weight loss and, 36 Iron deficiency, 21 Irritable bowel syndrome, 60 Irritable colon syndrome, 60 Islet cell bernout, 10 Kabobs, beef, 153 Kale, Southern Leafy Greens with, and Bacon, 181–82 Ketones, 87 Ketosis, 86–87 Kwashiorkor, 21 Lamb Shanks, Savory Greek, and Green Beans, 154–55 LDL (low-density lipoprotein), 102 See also Cholesterol Leeks, Braised, 184–85 Lemon-Scented Macaroons, 191–92 Leptin, London broil, 153 Low blood sugar (hypoglycemia), 10–11 Low-carb diets, 35 weight-loss power of, 30–33 Low-density lipoprotein (LDL), 102 See also Cholesterol Macaroons, Lemon-Scented, 191–92 Macrophages, 101–2 Meat loaf, 153 Metabolic shutdown, avoiding, 89 Metabolic syndrome See Syndrome X Metabolism carbohydrate, xii cholesterol and, 101 knowledge about, 36–37 Mexican Pot Roast with Chili Powder Rub, 156–57 Milk, 66–67 Mitochondria, 76–77, 78 Molly’s Chicken Tonnato Salad, 144–45 Molly’s Piquant Onion Relish, 136 Monounsaturated fats See also Fats increasing, in diets, 98 vs polyunsaturated fats, 94–95 Moscrip, Duke, 119, 149–52, Muffins, High-Fiber Bran, 125–26 Mushrooms Hearty Steak and Mushroom Salad, 132–33 medley of, 180 portobello, 180 Salmon with, and Créme Frche, 173–74 No-pain, no-gain philosophy of exercise, exercise and, 76 Nutrition, knowledge about, 36–37 222 Index Nuts, 190 Broccoli and almonds, 180 Daisy’s Chocolate-Covered Almonds, 193 Raspberry-Studded Mini Cheesecakes with Pignoli Crust, 194–95 Warm Caramelized Pears with Roasted Pecans and Ice Cream, 196–97 Oat bran, 60 Obesity epidemic See also Overweight; Weight gain exercise, lack of, and, 26–28 fat consumption and, 26 history of, in United States, 22–26 sugar consumption and, 25–26 wheat consumption and, 24–25 Omega-3 fatty acids, 95–96 assuring adequate amounts of, in diets, 98 Omelets, 120 Orange juice, 66 Overweight, 3–4 See also Obesity epidemic body mass index for, 110–11 insulin resistance and, 12 willpower and, 4–7 Parmesan Crisps, 143 Partial hydrogenation, 96 Pasta, 57 PCOS (polycystic ovary syndrome), 115–16 Pears Beet and Pear Salad with Warm Breaded Goat Cheese, 141–42 Warm Caramelized Pears with Roasted Pecans and Ice Cream, 196–97 Peppers See also Chilies Cheese-Stuffed Peppers Two Ways, 186–87 Sweet Red Pepper Soup Topped with Sour Cream, 147–48 Peptide YY, Physical activity See Exercise; Walking Pies, 73 Polycystic ovary syndrome (PCOS), 115–16 Polyunsaturated fats See also Fats partial hydration of, 96 vs monounsaturated fats, 94–95 Pork Roasted Pork Loin with Fennel Spice Rub, 164–65 Tenderloin of, with Citrus Salsa, 158–59 Warm Sweet and Sour Pork Salad, 139–40 Portobello mushrooms, 180 Pot Roast, Mexican, with Chili Powder Rub, 156–57 Potatoes, 18, 19–20 reducing intake of, 54 Poultry See Chicken Protein, 33 Proteinases, 101–2 Rapid weight loss, myth of, 88 Raspberry-Studded Mini Cheesecakes with Pignoli Crust, 194–95 Recipes, tips for, 118–19 Refined carbohydrates, 20, 93 See also Carbohydrates body’s processing of, 20–21 cultivation of, 20 excessive consumption of, 21–22 glucose shocks and, 33–34 Relish, Molly’s Piquant Onion, 136 Resistance exercise, 87–88 Rice, 18, 19–20 reducing intake of, 54 Rickets, 21 Ricotta tomatoes, 180 Roasted Chicken with Vegetable Gratin, 166–67 Roasted Pork Loin with Fennel Spice Rub, 164–65 Index 223 Salads Beet and Pear Salad with Warm Breaded Goat Cheese, 141–42 chop, 130 Cobb, 130 Greek, 130 Green Peppercorn Chicken, 137–38 Hearty Steak and Mushroom, 132–33 Mollys Chicken Tonnato Salad, 14445 Niỗoise, 13435 taco, 130 tomato and mozzarella, 130 Warm Sweet and Sour Pork, 139–40 Salmon with Mushrooms and Créme Frche, 173–74 Salsas Cumin-Grilled Zucchini with Tomato-Corn Salsa, 188–89 Tenderloin of Pork with Citrus, 158–59 Sandwiches removing bread from, 56 substituting tortillas in, 56–57 Saturated fat, 94 reducing, in diets, 97–98 Sausage Cocido, 169–70 Homemade Breakfast Burrito, 121–22 Savory Greek Lamb Shanks and Green Beans, 154–55 Seafood fish tacos, 171 Grilled Halibut with LemonHerb Splash, 178–79 gumbo, 171 Salad Niỗoise, 13435 Salmon with Mushrooms and Crộme Frche, 173–74 Shrimp with Garlic, Chile, and Herbs, 171–72 sole meuniére, 171 Weeknight Fish Stew, 176–77 Self-deprivation, losing weight and, Serving size, glycemic indexes and, 43 Shocks, glucose See Glucose shocks Shrimp See also Seafood Duke’s Low-Carb Butternut Squash and Shrimp Chowder, 151–52 with Feta and Tomatoes, 175 with Garlic, Chile, and Herbs, 171–72 Siple, Molly, 119 Slow-twitch fibers, 6, 77–78 activating, 78–79 alternative ways to activate, 80–81 disorder of, xii Snacks, sugarless, 74 Soft drinks glucose loads of, 64 as source of glucose shocks, 64–65 Sole meuniére, 171 Soups borscht, 146 bouillabaisse, 146 Duke’s Low-Carb Butternut Squash and Shrimp Chowder, 151–52 Duke’s Water Chestnut Clam Chowder, 149–50 garden vegetable, 146 gazpacho, 146 hot and sour, 146 Sweet Red Pepper Soup Topped with Sour Cream, 147–48 South Beach diet, xi, 32, 86 Southern Leafy Greens and Bacon, 181–82 Starch, 7, 17–18, 109 addiction, 72 cushioning glucose shocks from, 54–62 economics of consuming, 22 224 Index excessive consumption of, 21 satisfying urges for, 72–73 as toxin See Starch toxicity Starch toxicity, 18–19 Starchy fillers, strategies for eliminating, 50–54 Statin medications, 105–6 Steak, Hearty, and Mushroom Salad, 132–33 Sugar, 109 consumption of, and U.S obesity epidemic, 25–26 glycemic load of, 69–71 in liquids See Soft drinks phobia, 71 tips for consuming, 73–74 weight loss and, 71–73 Summer squash, scalloped, 180 Sunday Slow-Cooked Roast Beef, 162–63 Super X’ers, 12–13 See also Syndrome X Sweet and Sour Pork Salad, Warm, 139–40 Sweet Red Pepper Soup Topped with Sour Cream, 147–48 Sweets See Candy; Desserts Syndrome X, 7–8 See also Super X’ers Taco salad, 130 Tea, 67 Tenderloin of Pork with Citrus Salsa, 158–59 Thrifty-gene hypothesis, 9–10 Thyroxin, Tomatoes Cumin-Grilled Zucchini with Tomato-Corn Salsa, 188–89 and mozzarella salad, 130 ricotta, 180 Shrimp with Feta and, 175 Tortillas, 56–57 Trans fat, 96–97 Triglycerides, 8, 103 Tuna Mollys Chicken Tonnato Salad, 14445 Salad Niỗoise, 13435 Type diabetes, 10 coffee drinkers and, 67 United States, history of obesity epidemic in, 22–26 Unsaturated fat, 94 Vegetables Braised Leeks, 184–85 Roasted Chicken with Vegetable Gratin, 166–67 side dishes, 180 Southern Leafy Greens and Bacon, 181–82 Visceral adiposity, Walking, 78–80, 108–9 See also Exercise planning program for, 82 rewards of, 83 weight loss and, 75 Warm Caramelized Pears with Roasted Pecans and Ice Cream, 196–97 Warm Sweet and Sour Pork Salad, 139–40 Water, drinking sufficient quantities of, 67–68 Weeknight Fish Stew, 176–77 Weight hormones and regulating, 5–6 self-deprivation and losing, Weight gain focusing on causes of, 108–9 glucose shocks and, 34–35 starting one’s day with glucose shocks and, 61–62 Weight lifting, 87–88 Weight loss insulin resistance and, 36 myth of rapid, 88 Index 225 no-pain, no-gain philosophy of exercise and, 76 power of low-carb diets and, 30–33 reducing glycemic loads for, 45–48 sugar and, 71–73 walking and, 75 Wheat, 20 consumption of, and U.S obesity epidemic, 24–25 Wheat bran, 59–61 Whole-grain myth, of bread, 52–53 Willpower, overweight and, 4–7 Yogurt, 120 Breakfast Cereal Sundae, 129 Zucchini, Cumin-Grilled, with Tomato-Corn Salsa, 188–89 About the Author Rob Thompson, M.D., is a board-certified cardiologist who has been in private practice in internal medicine and preventive cardiology for more than twenty-eight years He is also on the active staff at Swedish Medical Center in Seattle, a major regional cardiology referral center Dr Thompson is a graduate of the University of Washington School of Medicine, and he completed a residency program in internal medicine and a fellowship in cardiology at the University of Illinois at Chicago While in academics, Dr Thompson conducted clinical research and published several articles on cardiovascular topics in peer-reviewed journals, including the Journal of the American Medical Association, Annals of Internal Medicine, and Circulation He is the author of The New Low Carb Way of Life (M Evans, 2004), and he has continued to write and publish articles on medical topics in newspapers and magazines, including the Northwest Physician and the Washington State Medical Association Reports Copyright © 2006 by Robert Thompson Click here for terms of use ... cholesterol, and carbohydrates, you really aren’t what you eat Your body can quickly transform carbohydrates to fat and fat to carbohydrates People can get just as fat eating carbs as they can eating fat... contain it are so familiar to us We’ve been eating bread, potatoes, and rice all our lives, as have our parents and grandparents Indeed, many people can get away with eating large amounts of starch... 89 Part Strategies to Balance Your Metabolism and Stay on Track 10 Crafting a Fat-Balancing Strategy The Differences Between “Bad” and “Good” Fats Improving the Quantity and Quality of Fats in