The Alternate-Day Diet Revised by Johnson, James B. -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Contents Why This Diet? Back to the Future: Validating the Alternate-Day Diet Part One: HOW I ARRIVED AT THIS PLAN AND WHY I KNOW IT WORKS

Calorie-Dense Versus Nutrient-Dense Calculate Your Own BMI Healthspan Versus Lifespan It Is Better to Be Thin and Eat “Bad” Food Than It Is to Be Overweight and Eat “Good” Food French Women Do Get Fat

2. The Truths About Dieting

3. The Alternate-Day Advantage

Resistance, Resilience, and Recovery Oxidative Stress and Disease How Free Radicals and Inflammation Cause Heart Disease and Stroke Telomeres and Oxidative Damage How Much Longer Would Vallejo’s Subjects Live?

4. The Asthma Study

Is It Ever Too Late?

5. SIRT1, the “Rescue” Gene

What Exactly Is a “Stress Response”? Alcohol: A Little Is Good Does Fat Make You Dumb? Resveratrol Supplements and Drugs

Part Two: THE ALTERNATE-DAY DIET PROGRAM

6. Starting the Alternate-Day Diet

Coffee, Tea, and Caffeine Get More Joy Out of Exercise

7. Nutrition: It’s About Quantity and Quality

Healthy Fats Reduce Your Risk for Dying of a Heart Attack Get More Whole Grains in Your Diet Can Food Be Addictive? Do Fruits and Vegetables Really Protect Against Cancer? What’s So Great About Soy? The Atkins Diet Fallacy Eggs Are Really Okay

8. Step 1: The Induction Phase

How Much Can You Expect to Lose?

9. Step 2:The Alternate-Day Diet for Life

An Alternate-Day Success Story When to Weigh and Not to Weigh Know Yourself and You Will Be Free Don’t Go Overboard Snack Attack An Alternate-Day Cautionary Tale

10. Give Yourself a Break: An Alternative to Dieting Every Other Day 11. Delicious Down-Day Menus and Recipes

The Menus The Recipes

About the Nutritional Analysis breakfasts & snacks

VEGETABLE OMELET BROCCOLI FRITTATA STRAWBERRY-YOGURT SMOOTHIE BLUEBERRY-TOFU SMOOTHIE BANANA-RASPBERRY SMOOTHIE CREAMY OATS AND BERRIES LEMONY HUMMUS PINK SALMON SPREAD HERBED SUN-DRIED TOMATO YOGURT DIP GOAT CHEESE–STUFFED ENDIVEWITH FRESH TOMATOES MELON REFRESCA

soups

CREAMY CAULIFLOWER SOUP WHITE BEAN AND GREENS SOUP CREAMY BROCCOLI-CHEESE SOUP TOMATO AND ROASTED BELLPEPPER SOUP ITALIAN SUMMER SQUASH SOUP CARIBBEAN BLACK BEAN SOUP MIXED SEAFOOD IN TOMATO BROTH ASPARAGUS, CARROT, AND PEAS IN BROTH EGG DROP SOUP ASIAN CHICKEN NOODLE SOUP VIETNAMESE SOUP Konjac and Shirataki Tofu Noodles

salads

JUDY’S DOWN-DAY SALAD WATERMELON AND TOMATO SALAD WITH GOAT CHEESE GARBANZO BEAN–SPINACH SALAD WHITE BEAN–ARTICHOKE HEART SALAD ROMAINE HEARTS WITH BUTTERMILK DRESSING BROCCOLI SUMMER SALAD DICED APPLE AND TUNA SALAD WITH LETTUCE AND CUCUMBER WEDGES EDAMAME AND GREEN BEAN SALAD JICAMA, ORANGE, AND ARUGULA SALAD SPINACH-COUSCOUS SALAD MIXED GREENS TOSSED WITH NOODLES CRAB CAKES ON GREENS WITH GREEN BEANS AND TOMATOES

main dishes

BROILED HALIBUT AND CHERRY TOMATOES FLORENTINE A Word on Fish and Shellfish SOFT FISH TACOS TROUT WITH CAPERS AND LEMON GRILLED FISH WITH PAPAYA–BELL PEPPER SALSA ROASTED SALMON, ASPARAGUS, BELL PEPPER, AND MUSHROOMS VEGETABLE-TOPPED FISH IN THE MICROWAVE, MEXICAN-STYLE SEARED SCALLOPS IN TARRAGON SAUCE CHICKEN WITH ARTICHOKE HEARTS ITALIANO SHREDDED CHICKEN AND VEGETABLES IN LETTUCE LEAF CUPS CHICKEN WITH PINEAPPLE, BELL PEPPERS, AND ONIONS SESAME-CRUSTED BAKED CHICKEN BREASTS ON NAPA CABBAGE ROASTED TURKEY MEATBALLS IN CREAMY YOGURT SAUCE TURKEY CUTLETS WITH THYME-MUSTARD SAUCE TURKEY-STUFFED BELL PEPPERS WITH AN ITALIAN ACCENT TURKEY AND WHITE BEAN CHILI GRILLED PORK TENDERLOIN, ONION, AND BELL PEPPERS VEGETABLE-STUFFED PORTOBELLO MUSHROOMS VEGETABLE STIR-FRY ZUCCHINI RIBBONS WITH NO-COOK TOMATO SAUCE PASTA CARBONARA WITH SHIRATAKI TOFU NOODLES CHINESE VEGETABLES WITH SHIRATAKI TOFU NOODLES DON’S STIR-FRY

12. Frequently Asked Questions

Acknowledgments Sources Index About the Authors