Maximum Weight Loss Guidelines

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Maximum Weight Loss Guidelines

Postby Debbie » Tue Dec 20, 2011 9:30 pm

This thread was inspired by a suggestion from Frozenveg. Thank you for the great idea. :cool:

A reminder of the basics from the McDougall Maximum Weight Loss Book. All of these points are discussed in more detail in the book.

Below some links with more information about calorie density and the starvation mode myth and what McDougalling really is.

Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating in MWL book, page 67.
1. Eat until you’re satisfied
2. Graze
3. Allow time for digestion
4. Chew foods thoroughly
5. Restrict variety

Weight-Losing Reasons To Exercise. MWL book, page 100.
1. Exercise burns calories
2. Calories continue to burn after exercise
3. Exercise counteracts plateaus
4. Exercise suppresses appetite
5. Exercise reduces insulin
6. Exercise protects and increases muscle mass

Exercise you can live with. MWL book, page 106-107

Aerobics: The best kind of exercise. Walking, running, cycling, & swimming are not only enjoyable but highly efficient ways to lose weight.

Benefits of weight training:
Build a stronger body
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week.
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
7. Go dancing, a great aerobic (and romantic) exercise
8. Join a walking or hiking club.
9. Check with your local adult-education program for exercise programs.
10. Keep an exercise journal.

Establishing a healthy way of life from page 127 of the MWL book.
Step 1. Be Goal-Oriented
Step 2. Acknowledge Your Willingness to Pay the Price
Step 3. Educate Yourself, Become an Expert
Step 4. Visualize Yourself as Healthy
Step 5. Make a Commitment: It’s Magic
Step 6. Ensure That Your Environment Supports Your Goals
Step 7. Alter Your Coping Mechanisms
Step 8. Join A Support Group
Step 9. Reward Yourself
Step 10. Keep It Simple

About set-points
http://www.drmcdougall.com/misc/2005nl/ ... ushing.htm

Calorie density
http://www.drmcdougall.com/forums/viewt ... 322#p41322

Can You Really Eat As Much As You Want?
viewtopic.php?f=22&t=27333

Starvation mode
http://www.drmcdougall.com/forums/viewt ... 22&t=17541

My favorite all time post about what McDougalling really is:

Its starch based not veggie based
http://drmcdougall.com/forums/viewtopic ... 249#p57249

Mary's Mini McDougall Diet
http://www.drmcdougall.com/misc/2006nl/june/marys.htm
http://www.drmcdougall.com/misc/2006nl/july/marys2.htm
Last edited by Debbie on Tue Aug 14, 2012 11:05 pm, edited 1 time in total.
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Re: Maximum Weight Loss Guidelines

Postby pinkrose » Tue Dec 20, 2011 11:46 pm

Welcome back, Debbie! Thanks for posting this! :-D
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Re: Maximum Weight Loss Guidelines

Postby Katydid » Wed Dec 21, 2011 6:04 am

WooHoo Debbie's back! You have been missed. :D
Kate
This diet can save your life - it saved mine! Read my story at:
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Re: Maximum Weight Loss Guidelines

Postby Adrienne » Wed Dec 21, 2011 11:47 am

Welcome back Debbie!!! So great to have you back on the forum.
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Re: Maximum Weight Loss Guidelines

Postby Melinda » Wed Dec 21, 2011 12:17 pm

Glad to see you back Debbie! :-D :-D :-D
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Re: Maximum Weight Loss Guidelines

Postby RAS » Wed Dec 21, 2011 12:47 pm

Yea! Debbie is back :nod: Welcome! RAS
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Re: Maximum Weight Loss Guidelines

Postby Potatohead » Thu Dec 22, 2011 8:23 am

Welcome back :-D
"IT'S THE FOOD"....John McDougall MD
~Potato Freak~
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Re: Maximum Weight Loss Guidelines

Postby Debbie » Thu Dec 22, 2011 12:12 pm

Thanks everyone!! It's nice to be back.
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Re: Maximum Weight Loss Guidelines

Postby kirstykay » Thu Dec 22, 2011 10:05 pm

Great to see you back here, Debbie! Merry Christmas!!! :)
Don't wish...CREATE! Don't hope...ACT!
Don't dream...PERFORM! Don't think...DO!


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Re: Maximum Weight Loss Guidelines

Postby UshaSunrise » Thu Jan 12, 2012 1:17 am

May I ask what's meant by "flour products"?

If I make whole grain flour pancakes with a bit of maple syrup, is that a problem?
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Re: Maximum Weight Loss Guidelines

Postby pinkrose » Thu Jan 12, 2012 2:01 am

UshaSunrise wrote:May I ask what's meant by "flour products"?

If I make whole grain flour pancakes with a bit of maple syrup, is that a problem?


A flour product contains flour! :eek:

Also, do you make your pancakes without any added fats (oils)? :?:

Flour is much more concentrated than unrefined grains (brown rice oats etc.) and other starches (potatoes, sweet potatoes etc.). If you omit it, you will probably fare better in regard to weight management. :-D
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Re: Maximum Weight Loss Guidelines

Postby UshaSunrise » Thu Jan 12, 2012 2:59 am

I realize my comment is a silly one, clearly whole grain pancake flour is also flour... Better go for those tortillas then :oops:
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Re: Maximum Weight Loss Guidelines

Postby Debbie » Fri Jan 13, 2012 2:08 pm

UshaSunrise wrote:May I ask what's meant by "flour products"?

If I make whole grain flour pancakes with a bit of maple syrup, is that a problem?

Basically a flour is a grain that is no longer intact, or ground into a powder or what we call flour. You can make flour from any grain. All purpose flour and 100% whole grain flour are flours. The latter is prefered to the former.

However, by the "rules" of MWL all flours are not allowed, with the exception of masa or ground corn made into corn tortillas.

Please remember, MWL is not all or nothing. If you want a pancake breakfast for say a Saturday morning, then have it. :cool:
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Re: Maximum Weight Loss Guidelines

Postby kate11605 » Mon Mar 05, 2012 2:10 pm

Okay, so I'm thinking old fashioned oats for breakfast, or even fat free hash browns. Since the guidelines indicate Eat Uncooked Foods, what to eat for breakfast? Why can I have whole grains and potatoes, but can't cook them? Thanks. :)
Kate
Ezekiel 4:9., "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it..."
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Re: Maximum Weight Loss Guidelines

Postby VeggieSue » Mon Mar 05, 2012 2:55 pm

Eat some uncooked veggies and fruits, not ALL foods! A salad before your lunch and dinner would be enough uncooked food for the day. The rest of the diet is cooked foods, mostly starches, like grains, potatoes, squashes, plus your green & yellow veggies.
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