| Foreword |
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1 | (4) |
| Preface |
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5 | (2) |
| Introduction: Simple Surprising Science |
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7 | (14) |
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Part 1 Myth: Calories In---Calories Out |
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21 | (46) |
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Chapter 1 The Fat Metabolism System |
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23 | (6) |
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Chapter 2 Your Set-Point Weight |
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29 | (6) |
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Chapter 3 How to Lower Your Set-Point Weight |
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35 | (6) |
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Chapter 4 Eating Less Does Not Cause Long-Term Fat Loss |
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41 | (12) |
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The Philosophy of Long-Term Body Fat Loss |
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51 | (2) |
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Chapter 5 Exercising More Does Not Cause Long-Term Fat Loss |
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53 | (4) |
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Chapter 6 Exercising Less Does Not Cause Long-Term Fat Gain |
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57 | (4) |
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Chapter 7 Eating More Does Not Cause Long-Term Fat Gain |
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61 | (6) |
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Doesn't the "Law of Thermodynamics" Prove Eating Less Burns Body Fat? |
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66 | (1) |
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Part 2 Myth: A Calorie Is a Calorie |
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67 | (36) |
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Chapter 8 The Four Calorie Quality Factors |
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69 | (4) |
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Chapter 9 Calorie Quality Factor 1-Satiety |
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73 | (6) |
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Chapter 10 Calorie Quality Factor 2-Aggression |
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79 | (4) |
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Chapter 11 Calorie Quality Factor 3-Nutrition |
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83 | (8) |
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Chapter 12 Calorie Quality Factor 4-Efficiency |
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91 | (8) |
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95 | (4) |
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Chapter 13 A More SANE Approach to Calories |
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99 | (4) |
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Part 3 Myth: Calories Are All That Matter |
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103 | (14) |
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Chapter 14 Understanding Hormones, Especially Insulin |
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105 | (12) |
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115 | (2) |
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Part 4 Source: Government Guidelines and Graphics |
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117 | (28) |
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Chapter 15 Where the Calorie-Quantity Confusion Came From |
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119 | (4) |
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Chapter 16 Politicians Playing Physicians |
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123 | (8) |
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Chapter 17 Focused on the Wrong Target |
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131 | (6) |
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Chapter 18 Eating Fat Will Not Hurt Your Cholesterol |
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137 | (8) |
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Today's Typical Diet: Almost Completely inSANE |
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143 | (2) |
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Part 5 Source: Big People, Big Profits |
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145 | (20) |
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Chapter 19 How Health Is Bad for Business |
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147 | (4) |
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Chapter 20 Sweeteners: More Profitable, Common, and Dangerous than Ever |
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151 | (10) |
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It's All About Results---A Pragmatism Primer |
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158 | (3) |
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Chapter 21 How Humanity Can Get Its SANEity Back |
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161 | (4) |
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Part 6 Solution: Eat More-Smarter™ |
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165 | (38) |
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Chapter 22 How to Eat More-Smarter |
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167 | (6) |
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Chapter 23 A Natural Balanced Amount of Carbohydrates |
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173 | (4) |
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Chapter 24 A Natural Balanced Amount of Protein |
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177 | (6) |
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Chapter 25 A Natural Balanced Amount of Fat |
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183 | (2) |
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Chapter 26 Five Steps to Eating More-Smarter |
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185 | (18) |
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What About Cultures Whose Diets Revolve Around Rice? |
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202 | (1) |
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Part 7 Solution: Exercise Less-Smarter™ |
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203 | (54) |
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Chapter 27 How to Exercise Less---Smarter |
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205 | (4) |
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Chapter 28 Deep-Exercise More Muscle Fibers to Burn More Body Fat |
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209 | (6) |
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Chapter 29 Hormonal-Exercise to Trigger Clog-Clearing Hormones |
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215 | (2) |
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Chapter 30 Infrequent-Exercise Less Often, but with Higher Quality |
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217 | (2) |
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Chapter 31 Eccentric-Exercise to Lower Your Set-Point By Lowering Weights |
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219 | (4) |
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Chapter 32 Brief-Exercise for Less Time, but with More Resistance |
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223 | (6) |
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Traditional Cardiovascular Exercise Is a Terrible Way to Burn Body Fat |
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227 | (2) |
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Chapter 33 The High Quality Exercise Program: More for Less |
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229 | (6) |
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Chapter 34 How to Do the Four Clog-Clearing Exercises at Home |
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235 | (8) |
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Chapter 35 How to Do the Four Clog-Clearing Exercises at a Gym |
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243 | (6) |
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Chapter 36 Ten Minutes of High-Quality Brief Cardiovascular Exercise |
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249 | (8) |
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Conclusion: Fighting Body Fat With Biological Facts |
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251 | (4) |
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Afterword: Spread the Word |
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255 | (2) |
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257 | (20) |
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Appendix 1 Food Groups' SANEity Scores |
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259 | (2) |
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Appendix 2 Products That Make Long-Term Fat Loss Easier |
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261 | (4) |
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Appendix 3 A Higher-Quality Diet with the Least Effort Possible |
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265 | (2) |
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Appendix 4 How to Eat Before and After Workouts |
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267 | (2) |
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Appendix 5 A Summary of the Five Benefits of Eating More-Smarter |
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269 | (8) |
| Glossary |
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277 | (12) |
| Online Resources, Extras, and Bonuses |
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289 | (2) |
| Index |
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291 | (2) |
| Bibliography |
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293 | |