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Index
Cover
Title Page
Dedication
Contents
Introduction: The Birth of Fast Carbs
Part I: Trapped in Food Chaos
Chapter 1: An extraordinary opportunity to save lives
Chapter 2: There is a path out of the lifelong trap of food chaos that leads to lasting weight loss and health
Chapter 3: Until we learn the truth about fast carbs, we won’t break the weight loss-and-gain cycle
Chapter 4: The problem posed by highly processed (fast) carbs has been suspected for decades
Chapter 5: Only 12.2 percent of Americans are metabolically healthy
Part II: How Food Stopped Sustaining Us
Chapter 6: Over the past half century, Americans have greatly increased their average daily intake of processed carbohydrates
Chapter 7: A turning point for our diet
Chapter 8: Government guidelines led us to carbs
Chapter 9: “Complex carbohydrates” is a misleading term that fails to distinguish rapidly absorbable carbs from those we absorb slowly
Chapter 10: Today’s ultraprocessed foods allow us to absorb more calories
Chapter 11: The food industry claims there are no negative effects to processing
Chapter 12: From whole grain to the cereal box: What are we really eating?
Chapter 13: Food processing changes the chemical structure of starch
Chapter 14: The altered structure of processed starch makes it a rapidly absorbable fast carb
Chapter 15: Processed fast carbs serve as delivery vehicles for the pleasures of sugar, fat, and salt
Chapter 16: Without processed starch, we would not have a vast array of processed foods
Part III: Weight
Chapter 17: Recommendation: reduce or eliminate fast carbs for good to achieve and maintain a healthy weight
Chapter 18: Highly processed carbs wreak havoc on our bodies
Chapter 19: Where we digest carbs determines how our hunger is satisfied
Chapter 20: Highly processed food triggers speed eating
Chapter 21: Eliminating as many fast carbs as you can is essential to weight maintenance
Chapter 22: Maintaining weight loss requires us to eat less over the long term
Chapter 23: Creating new habits can lessen the appeal of fast carbs
Part IV: Metabolic Chaos
Chapter 24: Recommendation: to avoid metabolic harm, reduce or eliminate fast carbs for good
Chapter 25: Consumption of fast carbs may lead to metabolic syndrome
Chapter 26: Fast carbs interfere with fat metabolism
Chapter 27: A vicious cycle connecting fast carbs, obesity, and diabetes traps many people who struggle with their weight
Chapter 28: We have the ability to reverse metabolic disease
Chapter 29: Improving metabolic health is important for preserving cognitive function, reducing the risk of certain cancers, and improving male libido
Part V: Heart Disease
Chapter 30: Recommendation: reduce your LDL levels to prevent heart disease
Chapter 31: LDL causes heart disease
Chapter 32: Eating less starch reduces salt intake and lowers blood pressure
Chapter 33: Diet or medicine to lower LDL? Probably both
Chapter 34: Recommendation: engage in daily moderate-intensity exercise to stay healthy
Part VI: The Optimal Diet
Chapter 35: Most successful diets have one thing in common: limited fast carbs
Chapter 36: A diet emphasizing plants and slow carbs is optimal for your health
Chapter 37: The pros and cons of low-carb diets
Chapter 38: Don’t consume processed meats
Chapter 39: Your diet doesn’t have to be perfect
Epilogue: In the Public Interest: Changing Our Food Environment
Meal Charts
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Q&A
Acknowledgments
Notes
Index
About the Author
Praise
Also by David A. Kessler, MD
Copyright
About the Publisher
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