The Thinsulin Program, page 24
Angelou, Maya, 10
Anorex-SR®, 212
Appecon®, 212
appetite, 16–17
controlling, 209–210
hunger and, 210
medications for suppression, 212–214
reducing, 141
sleep and, 201
See also satiety
apples, 79, 90, 115, 138, 204
Arena Pharmaceuticals, 215
Aronne, Louis, 4, 141
artificial sweeteners, 77, 185
acesulfame potassium, 60
aspartame, 60
benefits, 62
carbohydrates and, 60–64
neotame, 61
saccharin, 61
stevia, 61
sucralose, 60–61
sugar cravings and, 62–64
See also specific sweeteners
arugula, 191, 193
ASBP. See American Society of Bariatric Physicians
asparagus, 82, 191
aspartame, 60
aspartic acid, 60
Atkins, Robert C., 191
Atkins diet, xvii, 9, 125
phases of, 191
Thinsulin Program compared to, 190–191
ATP. See adenosine triphosphate
Avena, Nicole M., 57
avocados, 79, 95, 191
bananas, 45, 78, 79, 91, 111, 138
bariatric surgery, 224–227
barley, 80, 136, 204
basal metabolic rate, 130
BPD-DS. See duodenal switch
beans, 85–87, 195, 196
Beck, Aaron T., 108
beef, 84–85, 94, 115, 194–195, 202
beer bellies, 81, 189
beets, 81, 83, 115, 137, 159, 204
behavioral modification, 168
behavioral therapy, 168–169
goal setting and, 169–172
self-monitoring and, 172–173, 175
See also Cognitive Behavioral Therapy
Belviq®, 208, 215–216
berries, 79, 90, 115, 138, 204
beta bonds, 44
bicycling, 149
biliopancreatic diversion (BPD), 226–227
bingeing, 121, 178, 184
biopsychosocial approach, 104, 106, 169, 183
bipolar disorder, xiv, xv
blackberries, 79, 115
blood glucose
insulin regulation, 26–28, 27 (fig.), 32
levels for cell life, 25–26
normal levels, 34
stress and, 28
blueberries, 79, 115
BMI. See Body Mass Index
body contouring, 230–231
Body Mass Index (BMI), 3, 6, 35, 173, 184
decreasing, 9, 213
obese, 198
bok choy, 82
Bontril PDM®, 212
Bontril SR®, 212
BPD. See biliopancreatic diversion
brachioplasty, 230–231
brain
basal ganglia, 167
dopamine receptors, 167, 178
glucose and, 57–58
glycogen and, 31–32, 31 (fig.)
hypothalamus, 210, 216, 218
insulin and, 28–30
intense desire and, 180
nucleus accumbens, 58
opioid receptors, 178
oxygen and, 55
prefrontal cortex, 179, 180
reward system, 62–63, 167, 178
signaling, 219–220
tricking, 77
unconscious neurobehavioral processes, 177, 179, 181
breakfast
in Active Phase meal plans, 90–92
hunger and, 91
proteins for, 91–92
reducing hunger, 91
what to eat, 202–203
breast augmentation surgery, 229
British Journal of Medicine, 195
broccoli, 137, 191, 194
buffet dinners, 96, 124
bupropion, 218–219
Burger King®, 106
calories
body using, 200
control of, xvii
defined, 37
empty, 57–58, 77
insulin and, 188
Passive Phase exercise and, 147–148
posted for fast foods, 106
reducing, 125
sugar in SAD, 37–38
weight-loss emphasis, xvii–xviii
cancer, 185, 217
cantaloupes, 78
carbohydrates, 27 (fig.)
Active Phase exercise and, 100
artificial sweeteners and, 60–64
control of, 131, 139
as enjoyment food, 134
fiber and, 53–55
fructose and HFCS, 55–60
GI and, 46–53
insulin and, 25
overview and definitions, 43–44
SAD and, 40–42
starch and glycogen, 44–46
traditional eating, 68
See also Passive Phase, carbohydrates and
carrots, 81, 83, 96–97, 115, 137–138, 159
cauliflower, 70, 82, 194
CBT. See Cognitive Behavioral Therapy
CDC. See Centers for Disease Control and Prevention
celery, 82, 93, 96, 159, 194, 202
Cell journal, 211
cellulose, 44, 53, 191
See also fiber
Centers for Disease Control and Prevention (CDC), 37, 224
changing thinking
CBT for, 108–112, 114
concepts for, 107
from “I enjoy eating” to “I eat for enjoyment,” 151
overview, 105–108
for weight loss
during weight-loss journey, 21–22
See also all-or-nothing thinking
Chantix®, 208
cheating
Active Phase milestones and, 117–118
insulin and, 33–34, 170
myths about weight-loss journey, 18–19
preventing, 180
cherries, 79, 115
chicken, 36–37, 84, 88, 90, 115
broiled, 173
broth, 202
for energy, 149
grilling, 141–142, 194–195
classical conditioning, 168
club soda, 77, 192
Cognitive Behavioral Therapy (CBT)
all-or-nothing thinking and, 68
for changing habits, 73, 106
for changing thinking, 108–113, 114
development of, 108
identifying faulty thoughts, 110–111
principles, 73, 106
psychology of, 169, 187
Collier, S. R., 149
comfort foods, 21, 28, 68, 180
compliance, 157–158
Contrave™, 208, 217–219
control, 186
appetite, 209–210
of calories, xvii
of carbohydrates, 131, 139
enjoyment and, 21–22
of food cravings, 10, 77, 108
lack of, 110
of life, 176
out-of-control, 121
self-control, 110, 134, 177
weight, 67, 74, 97, 163, 172, 205
See also inhibitory control
corn, 56, 81, 96–97, 115, 137, 204
cortisol, 130–131
cranberries, 115, 160, 190
cucumbers, 77, 82, 93
dairy products
cheese, 68, 85, 90–91, 202
yogurt, 85, 90, 202
dancing, 148
Davis, William, 80–81
depression, xiv, 3
active, 228
negative beliefs and, 108–109
obesity and, 220
desserts, 68, 77–78, 123–124
destructive thought patterns, 109
dexfenfluramine, 214
diabetes, xv, 14, 25, 170
gestational, 205
Thinsulin Program and, 203–204
Types 1 and 2, 28, 57, 59, 203–204, 215–217, 224
Diabetes Care, 141
diethylpropion, 213
diets
diet sodas, 62–63
fad, 74
Jenny Craig, 125
low-fat, 39–40
Mediterranean, 125
myths about weight-loss journey, 15–16
WIN-Nguyen, xvii–xviii
See also Atkins diet; Paleo diet; standard American diet; Weight Watchers®
dinners
in Active Phase meal plans, 93–95
buffet, 96, 124
meats for, 93, 95
sauces and condiments, 94
disaccharides, 44, 55
domino effect, 159
dopamine receptors, 167, 178
duck, 84
Duhigg, Charles, 167
dumping syndrome, 226
duodenal switch (BPD-DS), 227
eating for enjoyment, 20–22, 151
eating out, 140–141, 160
buffet dinners, 96, 124
Eckel, Robert, 229
egg whites, 84–85, 88, 90, 115, 149, 196, 202
Eisai Inc., 215
electrolytes, 126
empathy, 162, 164
empty calories, 57–58, 77
enjoyment food
carbohydrates as, 134
changing thinking from “I enjoy eating” to “I eat for enjoyment,” 151
insulin increased with, 22, 138
overeating, 152
in Passive Phase, 123–124, 152
in Passive Phase carbohydrates, 134–136, 139–145
in Passive Phase exercise, 148
selecting, 132
EnteroMedics, 219
epilepsy, 217
Equal®, 60
exercise
aerobics, 101–102
bicycling, 149
dancing, 148
kickboxing, 100, 148
running, 149
swimming, 149
walking, 101, 116
yoga, 101, 148
Zumba, 101–102
See also Active Phase, exercise; Passive Phase, exercise
Facebook, Thinsulin Program page, 160
fad diets, 74
fast foods, 36–37, 70
calorie posting, 106
fasting, 197, 210
blood sugar levels, 216
fasting insulin, 32, 34
fat, 58
burning, 153, 187
fat cells, 31 (fig.)
fatty acids, 33 (fig.)
low-fat diets, 39–40
metabolism, 122
saturated fats, 39
short-chain fatty acids, 54
storing in body, 127
FDA. See Food and Drug Administration
Federal Trade Commission (FTC), 213
feedback, 175–176
fenfluramine, 214–215
fen-phen, 196, 214
fiber, 44
for Active and Passive Phases of Thinsulin Program, 54
carbohydrates and, 53–55
GI and, 54–55
GL and, 54
insoluble, 54–55
soluble, 53–54
fight-or-flight response, 28
fish, 84, 94, 115, 173, 194
Food and Drug Administration (FDA), 61–62, 208, 213–217, 219
food cravings, xvi–xvii, 127
control of, 10, 77, 108
food rewards and, 178–179
hard-wired, 178
inhibitory control and, 178–179
medications for, 182
night eating and, 200
overview, 177–178
playing defense, 181
sugar, 70, 168, 185–186
sweets, 63, 139
time discounting and, 180–182
tracking, 173
unconscious neurobehavioral processes, 177
food diaries, 172–173
food groups
breaking into five, 159
excluding, 14
of food pyramid, 40
See also Active Phase, food groups; fruits; grains; proteins; sweets; vegetables
food logs, 116, 160, 172–173
food pictures, 117, 160
food plans, 169
food pyramid, 73, 105
food groups of, 40
food rewards
food cravings and, 178–179
science of, 178
solution, 178–179
fructose, 38, 43–44
alcohol and, 59
GI and, 55
glycogen and, 58
HFCS and, 55–60
liver disease and, 59
fruits, 115, 191
in Active Phase food groups, 78–80
apples, oranges, grapes, berries as mantra, 79
high-and low-GI, 78–79
low-GI fruit for morning snack, 92
in Passive Phase carbohydrates, 138
portions, 79
as snacks, 78–79
See also specific fruits
FTC. See Federal Trade Commission
Fusarium venenatum, 195
galactose, 43–44
gastric bypass, 227–228
gastric sleeve, 225–226
genetics, 169
gestational diabetes, 205
ghrelin, 58, 210
GI. See Glycemic Index
GL. See Glycemic Load
glaucoma, 217
GLP-1. See glucagon-like peptide-1
glucagon, 26, 210–211
glucagon-like peptide-1 (GLP-1), 210–211
glucose
brain and, 57–58
energy source, 57
foods converting to, 46
insulin and, 46
metabolizing, 43
need for, 26
starch and, 44
See also blood glucose
Glycemic Index (GI), 30
for 100+ foods, 47–52 (table)
during Active and Passive Phases, 53
carbohydrates and, 46–53
fiber and, 54–55
fructose and, 55
fruits in, 78–79
low in Passive Phase, 130–131
overview, 46–47
starch on, 45
Glycemic Load (GL)
for 100+ foods, 47–52 (table)
during Active and Passive Phases, 53
calculating, 47
fiber and, 54
of grains, 80
glycogen, 26
brain and, 31–32, 31 (fig.)
fructose and, 58
starch and, 44–46
goals
setting, 169–172
shifts, 123
starving and, 68
weight loss, 68–70
Goldman, Rachel, 228–229
grains, 115
alcohol and, 190
avoiding in Active Phase food groups, 80–81
barley, 80, 136, 204
GL of, 80
oats, 80, 136, 204
obesity and, 81
Passive Phase carbohydrates, 136–137
quinoa, 81, 136, 204
rice, 80, 136
wheat, 81–82, 136, 204
grapes, 79, 81, 90, 115, 138, 189
green tea, 213
habits
altering
breaking bad, 5, 167–176
CBT for changing, 73, 106
eating, 8, 9, 12, 108
feedback and reinforcement, 175–176
goal setting and, 169–172
habit loop for, 167–168
new for Passive Phase, 19, 131
overeating, 167
overview, 167–169
self-monitoring and, 172–173, 175
triggers, 168, 172
hazelnuts, 86
health literacy, 158
heart, 57
heart healthy, 99
heart rate, 119, 226
heart disease, 25, 45, 59, 94, 204, 226
hemoglobin A1C, 216
Herbalife shakes, 125
herbs, 193
HFCS. See high-fructose corn syrup
high cholesterol, xv, 59, 215–217, 226
high-fructose corn syrup (HFCS), 36–37
derivation from corn, 56
fructose and, 55–60
hunger and, 58
obesity and, 56–57
in tonic water, 192
Hoebel, Bartley G., 57, 178
homeostasis, 20, 123, 126, 127
hunger, 5
appetite and, 210
breakfast and, 91
fighting, 15
fulfilling, 110
increasing, 126
monitoring, 173, 175
satisfying, 201
snacks and, 84
targeting with pharmacotherapy, 209
hyperinsulinemia, 30, 215–216
hypertension, 25, 170, 217
alcohol and, 59
hyperthyroidism, 212, 217
hypoglycemia, 26, 203–204
hypothalamus, 210, 216, 218
hypothermia, 212
inhibitory control
food cravings and, 179–180
science of, 179
solution, 179–180
starving and, 179–180
stress and, 179
insoluble fiber, 54–55
insulin, 27 (fig.), 31 (fig.), 33 (fig.)
in Active Phase, 132, 170
alcohol and, 189–190
biology of, 106, 114, 187
blood glucose regulation, 26–28, 27 (fig.), 32
brain and, 28–30
calories and, 188
carbohydrates and, 25
cheating and, 33–34, 170
deficiencies and disease, 28–30
enjoyment food increasing, 22, 138
fasting, 32, 34
food in terms of, 111
glucose and, 46
hyperinsulinemia, 30, 215–216
as magic hormone, 6
nutrition knowledge compared to, 185
overview, 25–26
in Passive Phase, 131–133, 171
regulating blood glucose, 26–28, 27 (fig.), 32
resistance, 29–30
science of, 112, 122
spiking, 78, 88, 112, 132, 176, 181
thinking in terms of, 95
weight management and, 30–32, 31 (fig.), 33 (fig.)
weight-loss and, xiii, xviii, 183
Ionamin®, 212
Jenny Craig®, 125
Johns Hopkins University, 61
Journal of Alzheimer’s Disease, 29–30
Journal of Marketing Research, 180
Journal of Nutrition, 86
Journal of the American Dietetic Association, 177
Journal of the American Medical Association, 130
junk food, 20, 38, 87, 110, 196
avoiding, 77, 177
prescription medications and, 208–209
kale, 54, 82, 159, 191, 193–194
Kardas, P., 107
Kentucky Fried Chicken®, 106
kickboxing, 100, 148
kidneys, 57
lactose, 44
lacto-vegetarians, 195
LAL. See laser-assisted liposuction
LAP-BAND® System, 225–226
laser-assisted liposuction (LAL), 229
lemons, 193–194
leptin, 58, 210
lettuce, 82, 93, 143, 160, 193
lipase, 212
liposuction, 229–230
liver, 31 (fig.), 190
