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Hello Jeff.......I need some answers to a couple of problems I'm having. The first problem is I'm gaining weight eating a starch based diet. My waist size in the last two weeks has gone from 33 inches to 35 inches. What is going on? Are there just some people this won't work for? I'm staying on the plan ant today I kept track of my calories for the first time. I usually eat around 1200 calories a day but today I ate almost 2000 calories. Am I just eating to much food?

I really want to do this. It makes so much sense to me, but if I keep gaining I will be right back to where I started a year ago. I don't want to be a healthy fat person. I want to be a healthy lean person. Any suggestions?

Thanks
Auntie

You should post more details of what, exactly, you eat. Do you consume:

ANY oil (added to recipes or in processed foods)?
Much, if any, processed foods?
Nuts, olives, avocados, etc?

No to all of the above. I eat two pieces of fruit a day, potatoes, red and yellow veggies, one cup of beans and a couple of slices of all grain bread. That's it.

I'm eating more calories than I use to and I'm gaining. I can't figure it out. Less potatoes I suppose, but that sort of defeats the propose.

I don't know if Jeff reads this forum. Why not ask this question on his forum and include a typical day's menu and exercise activities.

Sorry, I could never figure out that eat all you want of starches and lose weight thing. If you are eating a certain volume of fatty food and switch to the same volume of starchy food you will likely be eating fewer calories because starches are less calorie dense so you get fewer calories for the same volume. But if you are eating 1200 calories of anything and switch to 2000 calories, common sense would tell you that the extra 800 calories without any change in activity will cause you to gain weight. I do not think there is anything magic about starch calories anymore than the Atkins claim of some kind of miraculous metabolism thing with his fatty, meaty diet. Studies have shown that you are eating less and that is why you lose weight.

I am losing weight very slowly despite the complete absence of any meat, dairy, eggs, oil or other fats or any processed or refined food. And I am on more of a MWL than the regular plan.

Didi

I have to agree with didi. I can easily gain weight on this WOE. I can't unconsciously eat all I want even of MWL foods. I have to be aware. I have not lost a pound in two months right now, and that is with total adherence. I personally need more green leafies. I have added more exercise recently, so I'm hoping I will start a downward move again.

I am definately not a 20 potato a day person!

The "eat all you want" mantra needs to be kept in context as Jeff would say. The idea is really simple.

First understand a calorie is a calorie no matter where it comes from. It doesn't matter if its a Calorie from fat or protein or carbohydrate. Its all a measure of energy and all calories are equivalent in measure.

Whether you gain, lose or maintain weight its all about:

Calories in versus Calories out

That's the magic equation and there's no more complexity than that to it.

The second point to understand is that foods have differing calorie density. I.e., on a per weight basis (really mass would a better measure but that's another discussion) foods have differing amounts of calories. For instance potatoes are only about 400 calories in a pound, while oil has about 3500 calories in a pound. So oil is almost 9 times denser than potatoes. Thus the focus on foods that have a lower calorie density.

The third point is satiety...feeling full. Certain foods keep you feeling fuller both quicker and longer. The sooner you feel full the sooner you will stop eating and so eat less. The longer you feel full the more likely you'll either eat less frequently or eat a smaller meal next time. Starches such as potatoes tend to make you feel fuller quicker and for a longer period of time than other foods. Proteins and fat do not keep you as full or for as long and will generally be found in foods with higher calorie density.

The fourth point is about eating to be satisfied. Not eating to be absolutely stuffed till you can't walk anymore and fall asleep. Eat till you are no longer hungry and feel like your sufficiently satisfied you aren't hungry any more. This normal feeling of being satisfied can take some time to reach as you must remember your poor eating habits over years has really screwed up your normal satiety/hunger mechanism. It may take some time, a few weeks to a few months, before you get full control back in your hunger levels. But be assured they will come back to normal levels. You just need to stick with it. If it means you at first eat a bit more than normal, that's OK. Over time your body will adjust and you'll soon be seeing your hunger levels return to normal, healthy levels. And yes some people are volume eaters and some eat smaller portions throughout the day. It doesn't matter what your comfortable with in your eating style, do what you feel is best for you. The McDougall program easily fits both styles/patterns of eating. Ultimately, making the distinction unimportant.

The fifth point to understand is this is a lifestyle change. It is NOT a diet. The program is meant to make you as healthy as you can be for life and that means you must incorporate it as part of your everyday life. Sure you can use it to simply lose weight and gain some health back, but why stay on that roller coaster! Once you start and embrace this lifestyle you will soon wonder why you thought it was so difficult to stick with. Your increased health will be all the reason you need to stay with it for life.

So finally, a combination of these five points together is the proper context to think about when hearing the "eat all you want" mantra. Its about eating till satisfied by eating lower calorie density foods that just happen to be primarily starches and vegetable/fruit based with a little bit of nuts/seeds/higher fat foods once you reach your weight goals.

One last point, those foods that you do eat should be as unprocessed and in their natural state as you can find. Processing almost always increases calorie density and makes food less satiating so you end up eating more calories. If you don't need to lose much weight then this may be ok for you, thus the regular McDougall plan allows some processed foods like flours, pasta and bread. The MWL program is stricter and doesn't allow for processed foods (other than tortillas).

On either the regular or MWL programs you will lose weight, you will just do it quicker on the MWL. But the potential downside to MWL is that it is more difficult to stick with for some and thus may discourage you.

If you have a lot to lose the regular plan will work quite well for you. If you are close to your weight goal the MWL may make it easier to lose those last few pounds. And if your really motivated and want to lose as quick as you can then try the MWL. If you find it too hard, then just simply move to the regular program by adding in a few processed foods that you might like. Either way you will lose weight and become significantly healthier in the process. Myself, I find that if you can stick with MWL for a month or so you will find it becomes relatively easy to stay with. But on either program you will lose weight over time and put yourself in the best health you've never had.

So I've written too much now and bored everyone so here's the final summary points for those that want to cut to the chase:

1. A Calorie is a Calorie.

2. Calorie density is key to reduced calorie consumption. Starches (grains and tubers), beans, fruits and veggies are all low in calorie density.

3. Control your hunger with lower Calorie dense foods that fill you quicker and last for longer periods of time -- i.e., starches

4. Eat until satisfied, not till your stuffed! And it doesn't matter if you eat a few big meals or a bunch of smaller meals throughout the day.

5. This is a lifestyle, not a temporary diet! Embrace it as the best way to fully regain your health for the rest of your life.

Quite the contrary, I found that to be very helpful. I'm struggling a bit with the concepts of calorie restriction and eat as much as you want.


There seems to be some contention about this. I suppose on an energy vs. energy basis it's true, but 100 (empty) calories of refined sugar is not the same thing as 100 calories of kale.

My understanding is, having read of a lot of Dr McDougall's work, is that a calorie is not a calorie. That fat calories are metabolized differently than calories from pure starch/carbohydrate sources. If we are eating a diet of carbohydrate and fat, the body will make efficient use of the carbohydrate (sugars) as immediate energy. The fat, however, is more readily stored in our fat stores if our body's caloric needs are being met. Dr. McDougall and Jeff both have cited numerous clinical studies that show the body is quite reluctant to make fat stores from a pure carbohydrate source and that the energy is used quite efficiently. Eating carbohydrate increases metabolic thermogenesis and this, according to the studies, is more metabolically inefficent (i.e. higher metabolism) than the ingestion of calories from fat sources.

I want to add that a calorie is a calorie FOR EACH PERSON. Just because person A loses weight quickly on 1800 calories doesn't mean person B, even if he starts out at the same weight, will also lose quickly on 1800 calories. There are so many variables involved including a person's gender and Dr. McDougall points out in the MWL book why women tend to hang onto their weight more than men.

Age must also have something to do with it (and maybe the fact that activity slows down as we age.) When I was younger all I did was reduce calories and the weight fell right off. And the calories I ate also included fat calories--as long as the daily total was 1300.

Nothing drives me crazier than when my brother says I must be cheating because I am not losing weight faster.

Didi

Am I correct in noticing that a LOT of people (including myself) report that they are either gaining or not losing weight at the beginning? It seems like every day there's a new post about the same thing, no? I'm just guessing that this happens to many of us. I certainly was surprised and bummed that I lost no weight at first. Now it seems I can't gain even if I try and I eat a lot- a lot!

Maybe try some soups (if you haven't already). They can be filling without alot of calories. Good way to get in your green leafies, too.

Thank you all for your input. It's a strange feeling when you feel lighter but your clothes fit tighter. I have removed bread from my menu to see if it's the problem. I feel good. I was up at 5 a.m. and was out in the yard working at first light. It's almost 8 p.m. and I haven't stopped running around get. I'm going to sleep well tonight.

This is what I ate today...if anyone would like to comment, please do.

Breakfast: hash browns/ banana

Lunch: four tacos (corn tor) with 1 cup of beans , tomatoes, spinach, onions and cucumbers.

Dinner: mashed potatoes with onions, sliced tomatoes and grapefruit.

thanks for all the help.

Aunt B

keep in mind, even though the McD plan does give people a little more leeway with the amt of calories they can get away with, it's still not magical. Some people on here are almost dogmatic about not counting calories and that is not really totally accurate. You dont need to count them for more than a week probably, but its not too bad of an idea at all if you are stuck. If you're not stuck, don't count them at all, but if you are following the plan and it seems not to be working, a week of calorie counting makes sense. (2000 cals for a woman is a bit high. Most woman need to get under 1,600 to lose weight)

I suggest getting McD older book, "maximum weight loss" It puts a lot of emphasis on veggies and not just starch. Some people need that plan to make it work for them.

Also, some people totally need about 30 plus mins of cardio a day to lose weight. It's just how it is for some folks.

Follow the MWL plan and get in your cardio and you should be dropping weight. The plan definitely works, its just some folks need to be a little stricter than others.

Geo,

Your post is outstanding. I only slightly disagree with your "a calorie is a calorie" thing. Even Mcdougall does say you have a bit of an edge eating high carb low fat because "the fat you eat is the fat you wear" and in the "Starch Solution" he brings up the advantage of high carb dietary thermogenisis, so your calorie ideas are not pure Mcdougall because he does not say that. However, he is not saying you can eat crazy amts of calories just cuz you are eating this WOE either.
Anyway, aside from your calorie concepts, I love your post.