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Praise for The Golden Gate Diet 15
CHAPTER 1
How to Lose Weight and What Is New About This Diet		 15
CHAPTER 2
The Weight Problem in America and the Popular Diets That Don’t Work		 23
CHAPTER 3
Solids and Liquids		 35
CHAPTER 4
Why Lose Weight?		 39
CHAPTER 5
Are You Overweight?		 47
CHAPTER 6
The Simple Mathematics of Calorie Reduction		 55
CHAPTER 7
It Is Important Not Only to Lose Weight But to Eat Healthy Foods
Saturated Fat and Cholesterol 59
Trans-fats 63
Red Meat 64
Burnt, Grilled, and Barbecued Food 64
Preserved Meats and Salted Fish 65
Omega-3 Fatty Acids 65
PCBs in Farmed Salmon 69
Fiber 70
Whole Grains 73
Fruits and Vegetables 74
Nuts 75
Salt 75
Vitamins and Minerals 79
Vitamin B12 and Folate 80
Anti-oxidants with Emphasis on Vitamin E, Vitamin C, and Coenzyme Q10 81
Calcium and Vitamin D 83
Iron 86
Yogurt 86
Artificial Sweeteners 87
Alcohol and Wine 89

59
CHAPTER 8
Special Situations: Children, Pregnancy, Diabetes, Smoking		 93
CHAPTER 9
What Foods to Eat, and What Foods Not to Eat
Alcohol 104
Carbonated Beverages 104
Coffee and Cocoa 104
Fruit Drinks 105
Tea 105
Water 105
Cheese 105
Cream 107
Ice Cream, Sherbet, and Frozen Yogurt 107
Milk 107
Yogurt 107
Eggs 107
Butter and Margarine 108
Oils 108
Salad Dressings 108
Fish and Shellfish 108
Fruit and Fruit Juices 110
Bread 113
Cereal 114
Cake 117
Cookies, Crackers, and Muffins 118
Pasta and Noodles 118
Pie 118
Snack Foods 120
Breakfast Foods Made from Grain 120
Rice and Other Grains 122
Beans and Peas 122
Nuts, Seeds, and Peanuts 123
Meat and Meat Products 125
Mixed Dishes and Fast Foods 125
Poultry 128
Soup 129
Sauces and Gravies 131
Candy 131
Other Sweets 131
Puddings 132
Sugar 133
Syrup 133
Vegetables 134
Condiments 137
Olives and Pickles 137
Spices 138
Salt 138

103
CHAPTER 10
Exercise		 141
CHAPTER 11
How Fast to Lose Weight		 145
CHAPTER 12
Once you Lose Weight, Keep it Off		 149
CHAPTER 13
A Psychology of Overeating
Self-efficacy, Control, Stress, and Depression 153
What can be done? 154
Snacking and Meal Timing 155
Sleep-Wake and Hunger-Satiety Rhythms 155
153
CHAPTER 14
Eating Disorders		 159
CHAPTER 15
Behavioral Therapy		 163
CHAPTER 16
Drug Therapy for Obesity
Meridia® and Xenical® 167
Avoid Herbal Weight-Loss Medications 168
167
CHAPTER 17
Weight-Reduction Surgery		 171
CHAPTER 18
Conclusion: Why People Succeed on the Golden Gate Diet		 175
Meal Plans
The 1200 Calories a Day Plan (for Weight Loss) 181
The 2000 Calories a Day Plan (for Weight Maintenance) 203
181
References 225



 
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