The GL Diet For Dummies (For Dummies S.)

if You’re Sick Of No-carb Diets, Or Just Looking For A Healthy Eating Plan, Then The Gl Diet Is For You. No More Calculations, No Calorie-counting And No More Cravings For Carbs – As Long As You Stick To Foods That Are Low In Gl, You Can Stay Healthy And Lose Weight Without Having To Go Without. The Gl Diet For Dummies Explains The Science Behind The Plan, Helps You To Incorporate Gl Into Your Everyday Life And Gives Readers 80 Recipes To Try. The GL Diet For Dummies 5 About the Authors 7 Authors’ Acknowledgements 9 Contents at a Glance 11 Table of Contents 13 Introduction 19 About This Book 19 Conventions Used in This Book 20 What You’re Not to Read 20 Foolish Assumptions 21 How This Book Is Organised 21 Icons Used in This Book 23 Where to Go from Here 23 Part I: Getting Started 25 Chapter 1: Introducing GL: Healthy Eating in the Real World 27 Easy to Choose, Easy to Use 28 Putting GL into Practice 29 Living and Loving Low-GL 32 Completing the Healthy Lifestyle Picture 33 Listening to the Pros 33 Chapter 2: Checking Out the Science behind GL 35 Making the Connection between Carbs and Weight Gain 35 The Low-down on Low-Carb Diets 37 Turning to the Glycaemic Index 39 Welcome to the Glycaemic Load Story: Real Portions, Real Food 41 Chapter 3: Starting Your Low-GL Plan 43 Changing Your Diet the Simple and Successful Way 43 Overcoming Barriers to Change 46 A Day in the Life of Low-GL: Sample Meal Plans 49 Finding Balance: How the GL Diet Fits into Healthy Eating 51 Part II: Shopping and Eating Out 59 Chapter 4: Cruising with Confidence: Low-GL Shopping and Eating on the Run 61 Going Low-GL in the Supermarket 61 Building a Store Cupboard of Low-GL Ingredients 69 Making Sense of Food Labels 70 Choosing GL-Friendly Fast Food 76 Chapter 5: Table for Two? Eating Out GL-Style 79 Sharing Top Tips for a GL-Friendly Meal Out 80 Enjoying a Tipple 83 Dining Out on Food from Around the World 84 Part III: Morning to Night Recipes 91 Chapter 6: Starting Your Day with a Low-GL Breakfast 93 Tucking into a Traditional Breakfast 94 Fancying a Fruity Breakfast 99 Chapter 7: Doing Lunch: Low-GL Lunches at Home and on the Go 105 Lunches in a Box 106 Lunches for Home 116 Chapter 8: Delectable Dinners: Low-GL Suppers and Ideas for Entertaining 127 Cooking Speedy Suppers to Satisfy 128 Entertaining Low-GL Style 142 Chapter 9: Just Desserts: Virtuous Low-GL Puddings 163 Creating No-Cook Desserts in a Flash 164 Warming Puddings to Melt in Your Mouth 169 Chapter 10: Smart Snacks: Low-GL Quick Bites and Healthy Nibbles 173 Cold Bites to Rustle Up in a Hurry 174 Tucking in to Hot Snacks 178 Part IV: Optimising GL 183 Chapter 11: Replacing Common Ingredients with GL-friendly Alternatives 185 Breaking Your Potato Habit 186 If I’d Known You Were Coming, I’d Have Baked a Cake! 187 Flour Power: Choosing Low-GL Alternatives 189 Controlling Portion Sizes 191 Chapter 12: Placing GL in the Healthy Living Jigsaw 193 Battling the Bulge: Losing Excess Weight 193 Tipping the Energy Balance in Your Favour 198 On Your Bike, Mate: Getting Active 200 Enjoying Your Food: More Pleasure and Less Guilt 204 Chapter 13: Medical Benefits of the GL Diet 207 Looking at GL and Diabetes 207 Low GL and High Blood Pressure 209 Reducing the Risk of Heart Disease with Low-GL 210 The Metabolic Syndrome – The Secret Killer 212 Sometimes It’s Hard to Be a Woman: Female Health and the GL Diet 213 Hey, Wake Up at the Back! 216 Part V: The Part of Tens 217 Chapter 14: Ten Reasons for Eating the Low-GL Way 219 Stabilise Your Blood Sugars 219 Get a Handle on Your Food Cravings 220 Control Your Weight 220 Level Your Moods 221 Balance Your Hormones 221 No Food Is Banned 222 Low-GL Is the Full Story 222 Anyone Can Do It 222 Clear Labelling 223 Improve Your Health 223 Chapter 15: Ten Best GL Web Sites 225 American Journal of Clinical Nutrition 225 The British Meat Education Service 226 British Nutrition Foundation 226 Diabetes UK 227 Diet Freedom 227 Food Standards Agency 228 GI News 228 The Glycemic Index OnLine 228 Just Eat More (fruit & veg) 229 The Sea Fish Industry Authority (Seafish) 229 Chapter 16: Ten GL-Savvy Food Swaps 231 Getting Your Oats 231 Sussing Out Sugar 232 Pondering Potatoes 232 Checking Your Chocolate 233 Getting Nutty for Savoury Snacks 234 Going Crackers for Oatcakes 234 Toning Down the Tipple 235 Passing the Pasta 235 Replacing Rice 236 Picking through the Bread Basket 236 Appendix: A– Z List of Low-GL Foods 237 Index 239 'The GL Diet for Dummies' explains the science behind the plan, helps you to incorporate GL into your everyday life and gives readers 70 recipes to try