The 3 Apple a Day GI Diet: The Amazing Superfood for Fast-track Weight Loss. Tammi Flynn

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       DEDICATION

      This book is dedicated to my sisters, Tia and Teri, as

      well as to those of you who are seeking balance and control over food and exercise issues. Finding the path of health that allows you to enjoy the process of eating healthily and exercising will provide you with a sense of well-being and peace—in mind, body, and spirit.

      All the best,

      Tammi

EPIGRAPH

      Just knowing what to do is not enough. You need confidence, motivation, and a plan to make permanent changes.

      —Anonymous

      CONTENTS

       Cover

       Title Page

Dedication

Epigraph

Getting Started

Introduction

PART I The 3-Apple-a-Day GI Diet

Chapter 1 The Creation of the 3-Apple-a-Day GI Diet

Chapter 2 Overweight versus Overfat

Chapter 3 Genetics and Obesity

PART II Mental Preparation

Chapter 4 You Have the Power!

Chapter 5 The Importance of Setting Goals

PART III Good Nutrition

Chapter 6 The Truth about Nutrition, Diet, and Fat Loss

Chapter 7 Carbohydrates—Good Food for Your Brain

      Chapter 8 Protein—The Body’s Building Blocks

      Chapter 9 Fats—Healthy versus Unhealthy

      Chapter 10 Cholesterol and Triglycerides

      Chapter 11 Energy, Water, and Alcohol

      Chapter 12 The Metabolic Cost of Food and Meal Frequency

      Chapter 13 Dining Out, Portion Control, Convenience, and Supplements

       PART IV Exercise: A Key to Staying Young

      Chapter 14 Physical Activity versus Exercise for Permanent Fat Loss

      Chapter 15 A 12-Week Beginner’s Exercise Program

       PART V Success Stories

       PART VI Putting It All Together

       Quick Start

       The Pre-Plan Buildup

       PART VII Meal Plans and Recipes

       Eating and Cooking with the 3-Apple-a-Day GI Diet

       Meal Plans

       Recipes

       Apple Varieties

       Appendix

       Your Before-and-After СКАЧАТЬ