Dedication |
.......iii |
Preface to the First Edition |
.......xi |
Preface to the Second Edition |
.....xiii |
Chapter 1: The Gurus are Wrong |
........1 |
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Essential Practical Considerations - a Disclaimer |
........2 |
Using this Book |
........5 |
Chapter 2: Objectives |
........7 |
Chapter 3: The Art of Nutrition |
......15 |
Chapter 4: A Rational Approach to Weight Loss |
......19 |
Chapter 5: Meat-eating, Vegetarianism, and Veganism |
......23 |
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If you can't be Vegan, be a Mostly |
......23 |
Chapter 6: Nutrition, Toxins, and Weight Loss |
......25 |
Chapter 7: There is No Silver Bullet |
......27 |
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Why Weight loss Pills are Dangerous |
......28 |
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Side Effects are Effects |
......29 |
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What is "Normal?" |
......29 |
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A Note About Natural |
......31 |
Chapter 8: Let's Begin |
......33 |
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Hazing |
......33 |
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Cleansing and Detox |
......33 |
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Temptation versus Willpower: Some Lay Psychology |
......34 |
Chapter 9: The Nutritional Sphere |
......35 |
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Nutritional Supplements |
......37 |
Chapter 10: About Nutritional Leverage |
......39 |
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Nutrition Leverage is Not a Metabolic Plan |
......40 |
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Nutritional Leverage Does Not Require Calorie-Counting |
......40 |
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Nutritional Leverage is Not a Vegan Plan |
......40 |
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Nutritional Leverage Demands No Specialized Foods |
......41 |
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CICO - Calories In, Calories Out |
......41 |
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Nutritional Leverage is Straight Forward |
......41 |
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Nutritional Leverage in a Nutshell |
......43 |
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The Good News |
......43 |
Chapter 11: The Program |
......45 |
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Elimination |
......45 |
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Just for those first two weeks |
......46 |
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Long-Term |
......46 |
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2021 is not 1960 |
......47 |
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Organic versus Conventional |
......50 |
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Sugar is a Drug |
......51 |
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Nutrient Density |
......51 |
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ANDI Scores |
......52 |
Chapter 12: Daily Eating Regimen |
......53 |
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The 6-Meal Blood Sugar Control Myth |
......54 |
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Water |
......54 |
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Start each day with a Grapefruit |
......55 |
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Fiber |
......56 |
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Frozen Fruits and Vegetables |
......57 |
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The Berry Smoothie |
......57 |
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Evening Meals |
......59 |
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Evening Salad Special |
......60 |
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Eat Only Raw? Nope. |
......62 |
|
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Seat-of-the-Pants Organic Vegan Chili |
......63 |
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Seat-of-the-Pants Vegan Soup |
......65 |
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Entrées |
......67 |
|
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Hamburgers with sautéed onions, mushrooms, and green peppers |
......67 |
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The Banana Exception |
......68 |
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The Essence of Nutritional Leverage |
......69 |
Chapter 13: This is a Six Day Plan |
......71 |
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Adding Meat to Your Diet |
......72 |
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Measuring is Unnecessary |
......72 |
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Control Is Easier Than You Imagine |
......73 |
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A Renewed Life |
......73 |
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Help Your Family Build a Column of Health |
......74 |
Chapter 14: Exercise & Sleep |
......75 |
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Strength Training and Veganism |
......76 |
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Two-Sleeps |
......77 |
Chapter 15: Gaming Nutritional Leverage |
......79 |
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How to Weigh Yourself |
......79 |
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Going Forward |
......80 |
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A Life's Plan |
......81 |
Chapter 16: Hunger |
......83 |
Chapter 17: The Psychology of Health |
......85 |
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My Personal Experience |
......86 |
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My Educational Background |
......86 |
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Motivation |
......87 |
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Tipping Point |
......87 |
Chapter 18: A Guiltless Life Plan |
......91 |
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The Final Component |
......92 |
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Monitor for Maintenance |
......92 |
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Back to Stan |
......93 |
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Health insurance is not health assurance. |
......93 |
Chapter 19: Closing Words |
......95 |
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Notables |
......95 |
Contact the Author |
......97 |