Moderators: JeffN, f1jim, carolve, Heather McDougall
The McDougall Program For Maximum Weight Loss says: wrote:
For most people, simple sugars, salt and spices used sparingly at the table, rather than in cooking pg. 11.
A Brief Summary of the McDougall PlanJeffN wrote:This was in the latest Newsletter. It is a an excellent summary of the program and the closest I have seen to what we actually do and teach at the 10-Day program.
In Health
Jeff
A Brief Summary of The McDougall Plan
The New York Times National Bestselling Book The McDougall Plan was published in 1983 (there have been no fundamental changes in 35 years)
The McDougall Plan encourages you to adopt the diet and lifestyle that best supports your natural tendencies to heal and stay healthy. This supportive lifestyle is based on proper foods, moderate exercise, adequate sunshine, pure air and water, and surroundings comfortable to your psychological wellbeing.
The primary component, the diet, is centered on a variety of starchy plant foods such as corn, pastas, potatoes, rice, and wheat, with the addition of fresh or frozen fruits and vegetables. Animal-derived foods and plant products that are refined or otherwise processed are not "health-supporting" and are placed in the category called "delicacies." Plant foods that are also considered delicacies are those high in fat, such as nuts, seeds, and avocados; and foods high in unprotected simple sugars: for example, table sugar, honey, molasses, and maple syrup. These delicacy foods are to be reserved for special occasions and consumed only by healthy individuals. There are relative kinds and degrees of harmfulness among delicacies. No portions are recommended for the meal plan except that a starch should provide most of the calories (about 90% by eyeball). The quantity consumed each day is variable among individuals and their activities and surroundings, and governed by our highly efficient hunger drive. Foods that support your health easily make the most interesting and delicious meals you can imagine.
Additions and modifications of the basic meal plan include:
Supplementation of a non-animal source vitamin B-12 after three years on the plan or if you are pregnant or nursing.
Addition of foods concentrated in calories (dried fruits, nuts, seeds) to the basic diet of healthy individuals with unusually high caloric needs.
Elimination of foods that cause adverse reactions, such as an allergy, an irritation, or any other noticeable intolerance.
Limitation of foods high in protein (legumes) to one cup a day for most people and further restriction in persons with certain illnesses (osteoporosis, gout, kidney stones, liver or kidney failure).
Fruits may have to be limited in people who are very sensitive to simple sugars (those with elevated triglycerides and hypoglycemia). In general three servings of fruits a day is a reasonable amount for most people.
One-half to one teaspoon total of added salt over the surface of the foods is permitted in the daily diet of those who do not suffer from salt-sensitive conditions (high blood pressure, heart or kidney disease, and edema).
Simple sugars, such as white or brown sugar, provide pleasure and can be used sparingly, such as a teaspoon over oatmeal.
Gluten intolerance is found in less than 1% of people. In this case, wheat, barley, and rye must be avoided.
Weight loss can be enhanced by several means, such as including 25 to 50% of the food as non-starchy green and yellow vegetables. Be careful, however; with too little starch, satisfaction of the hunger drive is impossible and adherence to this kind of "nutrient-dense" diet is nearly impossible.
There are exceptions that are not fully covered in this summary. However, even with very unusual metabolic and genetic problems, a starch-based diet should be considered before moving along to fat and protein as primary sources of energy.
Ideally, children are solely breastfed until the age of six months, and then solid foods are supplemented; but breast milk still constitutes 50-25% of the child's diet until age two. After this age, starches, vegetables, and fruits provide for the basic nutritional needs.
In Health
Jeff
Jobet wrote:I had a gain of 0.4 this week.
My oldest granddaughter graduated high school last night, and in a couple hours I'm leaving for the big family get-together, lunch, and afternoon of fun at my son's home. So thankful my son and family are now WFPB, oil free, as there will be food I can actually sample. All is McDougall compliant, but most will not be MWL, so I'll be taking my own simple food for the majority of what I eat. I'm contributing the watermelons for the festivities to share. Everyone coming to the party are SAD omnivores except for myself, my son and family. I'm so happy my DIL took a stand and told everyone attending, basically her huge Italian family, exactly what the food will be, and if anyone doesn't like it, they are free to bring their own!
My DIL's lovely Italian mother was telling me at the graduation last night that she tasted the no-tuna my DIL made last week and it was delicious. She also said she had made Fat-Free, Gluten-Free Gingerbread Biscotti and it was some of the best she had ever eaten. Just wait until she tastes her lasagna, layered dip, homemade chips, salad and chocolate cake. There may be more WFPB conversions taking place after today! ♥
♥ . ♥ . ♥ Amy, glad the hearts work for you, at least on your PC. ♥ . ♥ . ♥
Jobet,
How did it go today? Your DIL is a gem! I hope everyone enjoyed the food and that you had a great time celebrating your granddaughter's graduation.
momaduck6 wrote:Is it ok to join this late in the Month of do I need to wait until June?
Thank you for your time.
momaduck6 wrote:Is it ok to join this late in the Month of do I need to wait until June?
Thank you for your time.
Jobet wrote:
It was super! My granddaughter enjoyed everything and had two very special days. My DIL, being the wise woman she is, kept the food very simple with an Italian theme for her large Italian family. When her omnivorous family arrived she had coffee for them (the family members brought their own chemically laden creamers), with fresh out of the oven fat-free gingerbread biscotti her mother likes so much. And there was a huge tray of fresh watermelon that I had taken. I tasted, as in a very small taste, of the biscotti and it was delicious. While everyone was socializing and munching the biscotti and fruit, she prepared and baked huge pans of lasagna made with a spinach-tofu sauce, brown rice lasagna noodles and her made-from-scratch marinara sauce. It might have been a Forks Over Knives Recipe, I'm not sure. While the lasagna was baking, a few family members were nervously joking about "having to eat tofu," but when the meal was served all but a couple of the teenage relatives went back for seconds and were going on about how good it was. It's always such fun to see omnivores surprised that fat-dairy-meat-free whole food doesn't taste bad like they had expected it to. It was an awesome thing to watch. I had a small piece of the the lasagna and it was incredible. With such a busy and demanding weekend, my DIL forgot to make the salad she had planned, but no one seemed to notice or care. She had a fat-free chocolate cake with a chocolate frosting for dessert, which I also ate a small piece.
My son and family have lost over 80 lbs for the four of them. They don't always have so much sugar in one day, but yesterday was a rare occasion. There won't be another grad party for four years!
This was my sugar and processed grain food event of the year, and I have to admit it made me feel a teeny bit sleepy, and itchy from the whole wheat, but I'm fine today and am right back on plan.
With all the weekend events I was unable to see the Royal Wedding live, but am watching the YouTube coverage by TODAY. It is beautiful! ♥
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