The Instinct Diet

Part 1: The Big Picture
Chapter 1: Our five basic food instincts: The key to permanent weight control
Chapter 2: Hunger: The need to feel full
Chapter 3: Availability: Just because it’s there
Chapter 4: Calorie Density: Too good to resist
Chapter 5: Familiarity: Cravings and triggers
Chapter 6: Variety: Too many choices
Chapter 7: The Five Food Instincts: A crib sheet

Part II: The Program
Chapter 8: Ready, Set, Go: Stepping toward Success—For now and forever
Chapter 9:  Stage I: The two-week "Getting Started" diet
Chapter 10:  Stage II: The six-week "Keeping it Going" diet
Chapter 11:  Stage III: Your personal maintenance plan
A Final Word

Part III: The Recipes
Breakfasts
Soups
Sandwiches and wraps
Salads
Main dishes
Cooked vegetables
Desserts
Drinks
A celebration dinner for eight

Appendices:
Appendix A: Body Mass Index (BMI) Table
Appendix B: Typical daily calorie requirements before and after weight loss
Appendix C: Nutrient content of common foods
Appendix D: Portion sizes of 100-calorie free choices
Appendix E: Savvy shopper supermarket directory
Appendix F: Weight-healthy meal suggestions for Stage III
Appendix G: Emergency meals
Appendix H: Restaurant survival guide
Appendix I: Sample food diary

Selected Scientific ReferencesGeneral IndexRecipe IndexAcknowledgements