The glycemic load is a ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving. The glycemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the bloodstream. Using the Glycemic Index is a proven method for calculating the way carbohydrates act in your body to help you lose weight, safely, quickly, and effectively.

The second edition of The Glycemic Index Diet For Dummies presents this system in an easy-to-apply manner, giving you the tools and tips you need to shed unwanted pounds and improve your overall health. You'll not only discover how to apply the glycemic index to your existing diet plan, but you'll also get new and updated information on how to develop a healthy lifestyle.

• Recommends foods that boost metabolism, promote weight loss, and provide longer-lasting energy
• Features delicious GI recipes for glycemic-friendly cooking at home
• Includes exercises for maintaining glycemic index weight loss and promoting physical fitness
• Offers guidance on shopping for food as well as eating at restaurants and away from home

Glycemic Index Diet For Dummies, 2nd Edition is for anyone looking for an easy-to-apply guide to making the switch to this healthy lifestyle.

Meri Raffetto, RD, is the founder and developer of Real Living Nutrition Services, providing online weight loss programs to empower people to make small changes to achieve lasting results. Meri specializes in weight management and heart disease prevention and is a member of the American Dietetic Association.

Introduction 1

Part I: Exploring the Glycemic Index as a Weight-Loss Tool 7

Chapter 1: Introducing the Glycemic Index and How to Use It to Lose Weight 9

Chapter 2: All Carbs Aren’t Created Equal 25

Chapter 3:Why and How a Low-Glycemic Diet Works for Weight Loss 37

Chapter 4: Taking Portion Size into Account with the Glycemic Load 51

Chapter 5: Determining How Going Low-Glycemic Can Work for You 61

Part II: Switching to a Low-Glycemic Diet 77

Chapter 6: Preparing Yourself for a Successful Weight-Loss Program 79

Chapter 7: Raising the Bar on Your Metabolism 91

Chapter 8: Presenting Foolproof Healthy-Eating Strategies 103

Chapter 9: Navigating the Grocery Store 117

Part III: Overcoming Challenges and Obstacles 133

Chapter 10: Guidelines for Dining Out 135

Chapter 11: Navigating Special Occasions 151

Chapter 12: Dealing with Weight-Loss Pit falls 163

Chapter 13: Finding a Support System 179

Part IV: Cooking and Eating the Low-Glycemic Way 189

Chapter 14: Getting Back into the Kitchen 191

Chapter 15: Low-Glycemic Cooking Tips : and Techniques 203

Chapter 16: Breakfast Recipes to Star t Your Day Off Right 217

Chapter 17: Luscious Yet Easy Lunches 237

Chapter 18; Delicious Dinner Recipes 257

Chapter 19: Healthy (And Yummy) Snacks and Desser t s 277

Part V: Improving Your Overall Lifestyle 291

Chapter 20: From Goals to Habits: Making True Lifest yle Changes 293

Chapter 21:Incorporating Exercise into Your Life 307

Chapter 22: Not Just for Weight Loss: Battling Disease 323

Part VI: The Part of Tens 339

Chapter 23: Ten My ths about the Glycemic Index 341

Chapter 24: Ten Real-Life Strategies to Lighten Your Daily Glycemic Load 347

Part VII: Appendixes 353

Appendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide 355

Appendix B: Metric Conversion Guide 367

Index 371