eating 2.0

Free Preview - Chapter 1 - Basics of Dieting - Taking Calories In

The 1,800 calories that a typical person at rest needs per day is just not that many. For example, if you go to your local McDonald's and order an Extra Value meal, you will get a burger, a large order of french fries and a large Coke. This meal contains:

• 710 calories in the burger*
• 540 calories in the french fries*
• 310 calories in the drink*

( * See McDonald's Nutrition Facts @ McDonalds.com for details. )

A meal at McDonald's can add up to almost a whole day's worth of calories.

In other words, just this one meal provides 1,560 calories you need during a day. If you get a McFlurry with it for dessert, you'll get 630 more calories, so you are already consuming almost 2,200 calories just at this one meal!

Similarly, if you go to Pizza Hut and get a Super Supreme pizza, each slice contains 360 calories.* If you eat three slices and get a large drink to go with it, that's 1,390 calories - just 410 calories shy of a full day's worth of calories. ( * See the Pizza Hut Nutrition Guide for details. )

Similarly, if you eat 12 Creme Cookies - which, if you think about it, really is not that hard to do - you've taken in 660 calories. That's more than one-third of the daily caloric intake.

The point here is not to slam these products or make them look bad but to show that, in most developed countries, it is incredibly easy to find and consume calories. Let's take a look at what someone might consume in a typical day.

*FREE PREVIEW* Chapter 1 - Basics of Dieting

Introduction

Your Body's Efficiency

Taking Calories In

Sample Menu

The Idea Behind Dieting

Why Diets Tend Not to Work

Building a Sustainable Diet

Cutting Calories

Fitting in Exercise

Weight Loss Myths

Chapter 2 - Understanding Calorie

Introduction

What is a Calorie?

What Calories Do

Basal Metabolic Rate

Your Caloric Needs

Calories, Fat and Exercise

Chapter 3 - Food

Introduction

Proteins

Fats

Vitamins

Minerals

Water

Fibers

I'm Starving...

Chapter 4 - Fat & Fat Cells

Introduction

What is Fat?

Saturated vs. Unsaturated

Fat and Health

Essential Fatty Acids

So What Should I Eat?

Fat Cells

Where's the Fat?

How Fat Enters Your Body

How Fat is Stored in Your Body

Hormones That Act Opposite to Insulin

How Your Body Breaks Down Fat

Brown Fat: Making Heat

Losing Weight and Losing Fat

Chapter 5 - The Atkins Diet

Introduction

What is Low-Carbohydrate Dieting?

The Four Phases of Atkins

The Foods You Can Eat

How Atkins Causes Weight Loss

Benefits and Drawbacks

The Experts Weigh In

Glossary of Atkins Terms