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| Acknowledgments | |
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| Introduction | |
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| Insulin Resistance: A Hormonal Imbalance, Not a Character Defect | |
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| Understanding Why You Gained Weight | |
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| It's Not a Matter of Willpower | |
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| Sleuthing the Hormonal Culprit: Syndrome X | |
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| Solving the Mystery: Insulin Resistance | |
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| How You Can Reverse Insulin Resistance | |
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| Starch Toxicity: How Our Staples Turned Out to Be Toxins | |
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| Bread, Potatoes, and Rice: How "Natural" Are They? | |
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| Starch Poisoning: The Price of Civilization | |
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| The Obesity Epidemic: How America Got Fat | |
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| Too Much Starch, Not Enough Exercise, or Both? | |
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| Understanding What Makes Bad Carbs Bad | |
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| The Weight-Loss Power of Low-Carb Eating | |
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| Why Some Carbs Are Different from Others | |
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| Moving Beyond Atkins | |
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| The Glycemic-Load Diet and Slow-Twitch Muscle Activation Plan | |
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| Lightening Your Glycemic Load: The Key to Easy Weight Loss | |
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| Understanding Glycemic Indexes | |
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| Why Glycemic Indexes Are Misleading | |
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| Getting It Right: Glycemic Loads | |
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| Reducing Your Glycemic Load: A Simple Plan for Effective Weight Loss | |
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| Job One: Purge Starch from Your Diet | |
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| How I Became a Human Glycemic-Load Meter | |
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| Strategies for Eliminating "Starchy Fillers" | |
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| Cushioning the Glucose Shocks from Starch in Main Dishes | |
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| Eliminate Sugar-Sweetened Beverages | |
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| A Glucose Shock in a Glass | |
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| Alcohol: Beware of Its Appetite-Stimulating Effects | |
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| Milk: Acceptable for Glycemic-Load Watchers | |
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| Coffee and Tea: Good Beverages in Moderation | |
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| Water Is Great, but Do We Really Need Eight Glasses a Day? | |
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| Make Friends with Your Sweet Tooth | |
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| Exonerating Sugar | |
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| How Sugar Can Help You Lose Weight | |
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| Keeping Sugar in Its Place | |
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| Activate Your Slow-Twitch Muscles | |
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| You Can Gain Without the Pain | |
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| Muscles That Don't Fatigue | |
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| Turning on Your Metabolic "Switch" | |
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| The Forty-Eight-Hour Rule | |
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| Avoid Diet-Induced Metabolic Shutdown | |
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| Crash Dieting: A Metabolic Train Wreck | |
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| A Role for Resistance Exercise | |
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| Heading Off Metabolic Shutdown Before It Hits | |
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| Strategies to Balance Your Metabolism and Stay on Track | |
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| Crafting a Fat-Balancing Strategy | |
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| The Differences Between "Bad" and "Good" Fats | |
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| Improving the Quantity and Quality of Fats in Your Diet | |
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| Managing Cholesterol with a Low-Glycemic-Load Diet | |
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| Rethinking Cholesterol | |
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| Determining if You Have a Cholesterol Problem | |
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| Crafting a Cholesterol Strategy | |
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| Rebalancing Your Metabolism | |
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| Avoiding Distractions | |
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| Focusing on What Caused You to Gain Weight | |
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| Taking Inventory | |
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| Relieving Insulin Resistance: The Rewards | |
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| Freedom from Dieting | |
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| Low-Glycemic-Load Meals and Recipes | |
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| A More Exciting Way to Eat | |
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| Breakfast Dishes | |
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| Salads | |
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| Soups and Chowders | |
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| Red Meat Dishes | |
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| Chicken Dishes | |
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| Seafood Dishes | |
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| Vegetable Side Dishes | |
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| Desserts and Sweets | |
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| Concluding Remarks | |
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| Glycemic Loads of Common Foods | |
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| Converting to Metrics | |
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| References | |
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| Websites | |
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| Index | |