Table of Contents
Acknowledgments ..........................................................................................11
Foreword ........................................................................................................13
Preface ............................................................................................................15
Introduction ....................................................................................................19
PART ONE
Chapter 1 / How Our Modern Diet Is Failing ..................................................29
Chapter 2 / The Evolution of Human Diet: How We Got Here ........................43
Chapter 3 / Ten Hormones That Control Health and Weight............................59
PART TWO
Chapter 4 / The Nutrients Your Body Needs: Carbohydrates, Protein, Fat........73
Chapter 5 / The Key Principles of the Perfect 10 Diet ....................................119
Chapter 6 / Getting Started on the Perfect 10 Diet ........................................125
Chapter 7 / Putting the Perfect 10 Diet into Action ........................................139
Chapter 8 / Being a Savvy Consumer ............................................................153
Chapter 9 / The Perfect 10 Diet in Your Daily Life ........................................159
Chapter 10 / Eating Out: The Perfect 10 Diet Way ........................................165
PART THREE
Chapter 11 / Strategy to be a Perfect 10 ........................................................173
Chapter 12 / Exercise and the Perfect 10 Diet ................................................179
Chapter 13 / Becoming a Perfect 10 with a Little Help ..................................187
Chapter 14 / Staying the Course ....................................................................199
Chapter 15 / Overcoming Sluggish Weight Loss ............................................203
Chapter 16 / The Tests That Can Change Your Life ........................................207
Chapter 17 / Does this Sound Like You? ........................................................213
Chapter 18 / Frequently Asked Questions ....................................................219
PART FOUR
Chapter 19 / Recipes of Phase One ................................................................229
Chapter 20 / Recipes of Phases Two and Three ..............................................245
Appendixes
A / Dietary Changes for Various and Common Health Concerns....................275
B / Supplements ............................................................................................278
C / Glycemic Index........................................................................................282
D / Food Sources ..........................................................................................285
E / Food Labels and Ingredients to Avoid ......................................................289
F / Calorie-Burning Tips: Workout—or Housework ......................................290
G / Popular American Diets ..........................................................................291
Bibliography..................................................................................................297
About the Author ..........................................................................................309
Index ............................................................................................................311
