[Dummies 01] • Low-Calorie Dieting For Dummies by McQuillan, Susan -- Read -- Imperial Library of Trantor

Index

Title Contents Introduction

About This Book Conventions Used in This Book What You’re Not to Read Foolish Assumptions How This Book Is Organized Icons Used in This Book Where to Go from Here

Part I : Understanding the Basics of Low-Calorie Dieting Chapter 1: Living a Low-Calorie Lifestyle

Deciding How Much Weight to Lose Understanding How to Live a Healthy Low-Calorie Lifestyle Getting Started on Your Low-Calorie Plan Staying on the Low-Calorie Track

Chapter 2: Figuring Out the State of Your Weight

Chapter 3: Working with Guidelines for Healthy Low-Calorie Living

Part II : Getting Started: The Four-Week Plan and Beyond Chapter 4: Kick-Starting Your Low-Calorie Plan

Examining Your Current Diet Habits Giving Yourself a Lifestyle Makeover Checking Your Attitude Using Tracking Tools As You Get Started Practicing Mindful Low-Calorie Living

Chapter 5: Cooking in a Low-Calorie Kitchen

Gearing Up for Low-Calorie Meals Shopping for Low-Calorie Foods Setting Up a Low-Calorie Kitchen

Chapter 6: Planning Low-Calorie Menus: The First Four Weeks

Preparing Yourself for the First Four Weeks Taking the Plunge: Week 1 Whittling Down Your Calorie Intake: Week 2 Making Adjustments: Week 3 Watching Your Weight Drop: Week 4

Chapter 7: Pulling through Your Plan’s First Few Months

Reassessing Your Low-Calorie Plan Motivating Yourself, Bit by Bit Getting into Fun Menu Plans

Chapter 8: Working Out and Working the Weight Off

Recognizing the Advantages of Different Kinds of Exercise Fitting Exercise into Your Life Putting Together a Safe and Effective Exercise Plan Exercising Additional Workout Options Exercising for Body and Mind Knowing How Much Exercise Is Too Much

Part III : Overcoming Obstacles and Moving On Chapter 9: Making Your Way through Trials and Tribulations

Chapter 10: Staying Fit and Stopping Regain in Its Tracks

Chapter 11: Helping Yourself with Outside Resources

Asking Other Folks for Help Sorting through Commercial Weight-Loss Plans Getting the Scoop on Medically Supervised Programs Seeking Out Support Groups Considering Counseling

Part IV : Trying Time-Tested Low-Calorie Recipes Chapter 12: Benefiting from Breakfast

Getting Off to a Good Start Drinking Up in the Morning Peanut Butter–Banana Shake Tropical Fruit Smoothie Beginning Your Day with Berries Berries with Custard Sauce Blueberry Breakfast Bars Bulking Up Your Fiber Intake with Grains Toasted English Muffin with Apple and Cheese Toast Topped with Ham, Tomatoes, Asparagus, and Hard-Cooked Egg Pumpkin Pancakes Good Morning Cake Homemade Granola with Pecans and Dried Cherries Making Eggs-cellent Breakfasts Baby Spinach Scramble with Toast Potato, Bacon, and Cheddar Omelet Huevos Rancheros Spanish Tortilla Ham and Cheese Breakfast Strata Crustless Bacon Quiche

Chapter 13: Preparing Tasty Lunches

Putting Together Midday Meals Mixing Salads Beefy Romaine Salad with Basil Vinaigrette Meaty Potato Salad Chicken Salad with Roasted Peppers and Toasted Pine Nuts Chinese Chicken Noodle Salad Tuna Nicoise Salad Salmon and Asparagus Salad Italian Rice Salad Pasta Salad with Tomato, Mozzarella, and Basil Pear and Blue Cheese Salad with Walnuts Serving Up Sandwiches Pita Pizza with Artichokes and Mozzarella Cheese Herbed Roast Pepper and Goat Cheese on Crusty Rolls Toasted Italian Bread with Herbed Tuna-White Bean Spread Savoring Soups Turkey Noodle Soup Spicy Corn Chowder with Ham White Bean Soup with Kale and Sausage

Chapter 14: Sitting Down to Delicious Dinners

Keeping Supper Simple and Enjoyable Preparing Pleasing Poultry Dishes Skillet Chicken Parmesan Poached Chicken Breasts with Spinach-Basil Sauce Indonesian Chicken and Vegetables with Peanut Dipping Sauce Chicken Breasts with Honey-Mustard Crumb Coating Jamaican Jerk Chicken Kabobs with Rice Hot Turkey Sandwiches Roasted Red Peppers Stuffed with Turkey Sausage and Rice Making the Most of Meat Asian Beef Kabobs Grilled Steak with Blue Cheese–Mashed Potatoes Cranberry Pork Chops Risotto with Ham and Peas Glazed Ham Steaks Fishing for Seafood Dinners Cod Stew Provencal Oven “Fried” Fish Fillets Pasta with Tuna, Olives, and Tomatoes Steamed Ginger Shrimp with Snow Peas Trying a Variety of Vegetarian Dishes Simple and Savory Black Bean Chili with Cheese Tostadas with Avocado, Corn, and Refried Beans Stuffed Portobello Mushrooms Curried Rice Pilaf

Chapter 15: Fitting In Snacks and Desserts

Being Smart about Munching between Meals Sampling 100-Calorie Snacks Watermelon Freezies Just a Little S’More Garlicky Herb Pita Chips Salad Scoops Bean and Cheese Nachos Yogurt-Cheese Dip with Spinach and Dill Dishing Up 100-Calorie Desserts Cannoli Creme Topping Oranges in Spicy Syrup Raspberry Baked Apple Chocolate-Frosted Frozen Banana Cocoa Meringues Chocolate Bread Pudding

Part V : The Part of Tens Chapter 16: Ten Benefits of Following a Low-Calorie Diet

Looking Good, Feeling Great Boosting Your Energy Sleeping Better Saving Your Back Lowering Your Blood Pressure Maintaining a Healthy Heart Preventing Diabetes Fighting Cancer Simplifying Pregnancy Living Longer

Chapter 17: Ten Low-Calorie Success Stories

Finally Fitting into My Genes Eating Small Portions All the Time Consuming Fewer Calories and Adding More Workouts Knowing What Works and Making Time for It Making Four the Magic Number Eating Smart While Eating Out and Cruising to a Lower Weight Having a Baby, Losing the Weight Counting Calories as the Years Go By Buddying Up to Lose Weight Staying Strong with “Want Power”

Part VI : Appendixes Appendix A: Calorie Counts of Select Foods Appendix B: Calorie Counts by Food Groups

Vegetables Fruits Proteins Grains and Starchy Vegetables Dairy Products Fats and High-Fat Foods

Appendix C: Metric Conversion Guide