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The McDougall Program

Follow Me As I Lose Weight

The McDougall Diet is a starch-centered diet. The diet is composed primarily of whole grains and grain products, a wide variety of beans, vegetables and fruits. The main component of weight loss that has yet to be widely recognized is our need for carbohydrates.
Carbohydrates are the most efficient forms of energy that we can consume. Foods rich in carbohydrates are vegetables, whole grains and fruit. Even while you are eating fat and protein, you are craving carbohydrate. On the McDougall diet you are encouraged to eat all you want and you will feel fully satisfied and nurished, and meanwhile will lose weight. Dr. McDougall has performed many scientifically tested programs in California.
 
The Programs Rules
The foods you eat should eat include the following:
* All whole grains and whole-grain cereals, such as brown rice, corn, oatmeal, puffed grains and other healthful cereals.
*Squashes, such as acorn, butternut, buttercup, pumpkin and zucchini.
*Root vegetables, such as potatoes, sweet potatoes, and yams.
*Legumes, such as peas, black-eyed peas, string beans, lentils and navy, pinto, and black beans.
*Green and yellow vegetables, such as collard greens, broccoli, kale, cabbage, lettuce, celery, cauliflower, carrots, asparagus and tomato.
*Fruit, such as apples, bananas, berries, grapefruit, oranges, peaches and pears.(For weight loss limit to two per day)
*Spices, used at the table sparingly include sugar, salt and spices.
 
Avoid the following:
*All red meat, including beef, pork, and lamb. All are rich in fat, cholesterol, and other harmful constituents.
*All poultry and fish. Poultry has about the same amount of cholesterol as red meat. Fish vary some are higher in cholesterol than red meat and others lower.
*All dairy products, including milk, yogurt, and cheese. All are loaded with fat and cholesterol.
*All oil, including olive, safflower, peanut and corn oil.
*All eggs. Eggs are abundant in fat and cholesterol.
*Nuts, seeds, avocados, olives and soybean products. Soybean products are high in fat.
*All dried fruit and fruit juices.
*All flour products, such as breads bagels and pretzels.
 
THE MCDOUGALL EATING PLAN SUMMARY
1. Eliminate all animal foods
2. Eliminate all oils
3. Eliminate all high-fat plant foods
(nuts and nut butters, olives, soybeans, seeds, avocados)
4. Eliminate all flour products
(breads, bagels, pastas, pretzels, crackers an corn and wheat tortillas).
5. Eat whole grains and potatoes
(rice, oats, sweet potatoes)
6. Eat Legumes
(all beans peas and lentils)
7. Make green and yellow vegetables one-third to one-half of your meal
8. Eat uncooked foods
(carrots, celery, broccoli, cauliflower, zucchini, snow peas, bell peppers, and onions. Eat your two fruits a day uncooked).
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
11. Eat until your satisfied
12. Graze
(eat six or more small meals a day and snack frequently of recommended foods
13. Allow time for digestion
(After you have finished a resonable amount of food, wait twenty minutes to see if your hunger drive has diminshed.If you are still hungry have seconds and wait again).
14. Chew foods thoroughly
15. Restrict variety
(A single starch and a fruit or vegetable provides all the protein, essential fats, vitamins and minerals required for adults and children).
 
 
Be goal oriented. Be specific.
Be ready to make the changes
Educate yourself; become an expert
Visualize yourself as healthy
Make a commitment
Ensure that your environment supports your goals.
Make time to shop and plan
Avoid temptation
Keep it simple
You can develop a repertoire of fewer than a dozen recipes that are both enjoyable and quick. Soon you will have learned the ingredients you must have on hand and the routine for cooking your meals.
 

I respect Dr. McDougall and his program. I have studied what I can from his books and I am not wanting to plagerize anything he has written. In my website I will be using parts of his book so as to word it best as he has done. Thank you Dr. McDougall for your books and information. I hope this is uplifting to you and your program and nothing negative. For more information on Dr. McDougall and his program go to his website at www.drmcdougall.com