What Is The McDougall Diet Or McDougall Program For Maximum Weight-loss?


What is the McDougall Program?

The McDougall Diet is based on the guidelines of Dr. John McDougall, MD who is an American physician who teaches his patients that degenerative diseases can be reversed and prevented with a low fat, plant-based whole foods diet. His wife Mary is the chef in the family and creates an array of nutritious oil-free plant based dishes and has written several cookbooks. The staple foods for The McDougall Diet/Program are starch based foods like potatoes, rice, and beans, supplemented with green and yellow vegetables, leafy greens and fruit. Animal based foods, processed foods and vegetable oils are not part of the diet or recommended.

Dr. McDougall didn’t grow up eating a vegan or even vegetarian diet himself. Unfortunately in 1965 he suffered a massive stroke at the young age of 18, which he attributes to his then current diet that was high in animal foods. Between 1973 and 1976 he witnessed how a Standard American Diet (also known as S.A.D.) was negatively impacting the younger generations of his Asian immigrant patients on the Hamakua Sugar Plantation on The Big Island of Hawaii. He noticed that the less rice and vegetables each generation ate, and the more Americanized processed food including deep fried meat and junk foods like fries and potato chips the more unhealthy these people became. This seemed to fly in the face of what was taught to him in medical school and promoted to the American public. The Food Pyramid was telling people that animal foods that were high in protein (and fat) were key to a healthy diet and healthy body. Yet he saw just the opposite was happening. These people had the same family genetics, lived in the same location and did the same work, yet their health vastly differed only because of what they ate. The elders that continued to eat their traditional native Asian diets of white rice, vegetables, beans, and soups with very small quantities of meat (and NO dairy products) were much leaner, stronger and healthier than their children and grandchildren who ate a diet based on meat, dairy, bread, and deep fried junk foods and very little rice or vegetables. Dr. McDougall saw with his own eyes just how damaging a diet high in animal and processed foods was to the human body and he began teaching the benefits of a strict vegetarian diet.



For over 30 years Dr. McDougall has been teaching people all over the world the benefits of a low fat, oil-free, whole foods plant based diet with great success. He has two books based on his program called The McDougall Program: 12 Days To Dynamic Health and The McDougall Program For Maximum Weight-loss.  He also recently released a new book this year entitled The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!  which as the title hints at is a diet based on starchy foods.

Let’s take a look at the variety of foods that are included in the McDougall Program (this list is from McDougall’s website):

Starches (Main Source Of Calories)

Roots:

sweet potatoes
yams
white potatoes
celeriac (celery root)
tapioca
Jerusalem artichoke (sunchoke)
burdock
taro root
jicama
water chestnuts
parsnips
rutabaga
(Carrots, beets, turnips, daikon, and salsify are low in carbohydrates and calories and so are not considered starch staples.)



Winter Squashes:

butternut
acorn
Hubbard
banana
pumpkin
buttercup
turban squash
(Summer squashes usually cannot serve as the center of a meal because of their low calorie content. They are also lower in carbohydrates than winter squashes.)

Legumes/Beans:

aduki (azuki)
red kidney
black
mung
fava (broad)
navy
garbanzo (chick-peas)
pink
great northern
pinto
limas
white kidney (cannellini)
(Soybeans cannot be considered a starch staple because they are too high in fat to be allowed on the McDougall diet regularily.)



Lentils:

brown
red
green

Peas:

black-eyed
split yellow
split green
whole green

Whole Grains:

barley
oats
brown rice
quinoa (pronounced “keen-wa”)
buckwheat
rye
bulgur (cracked wheat)
triticale
couscous (refined wheat)
wheat berries
corn
wild rice
millet




Unrefined flours:

barley
rice
buckwheat
rye
corn
soy
garbanzo beans
triticale
lima bean
wheat
oat
whole wheat pastry
potato

Egg-Free Pastas:

Most of these are made from highly refined flours and therefore should play a small role in your diet.
artichoke pasta
tomato pasta
corn pasta (no wheat)
whole wheat pasta
spinach pasta
rice pasta (no wheat)



Oriental Noodles:

Most of these are made from highly refined flours and therefore should play a small role in your diet.

bean threads
somen
buckwheat soba
udon
rice noodles

Secondary Plant Foods (To Complement Starch Based Meals)

This is not an exhaustive list, just some examples.

Fruits:

apples
bananas
oranges
pineapple
pears
plums
peaches
nectarines
cherries
blueberries
raspberries
strawberries
blackberries
carambola
papaya
cherimoya
persimmon
guava
pomegranate
kiwifruit
passion fruit
kumquat
pummelo
loquat
quince
lychee
soursop
mango
etc.



Vegetables/Greens/Beans:

This is not an exhaustive list, just some examples.

zucchini/summer squash
broccoli
cauliflower
carrots
mushrooms
corn
iceberg lettuce/Romaine/leaf lettuce
spinach
asparagus
radishes
celery
cucumbers
tomatoes
aduki beans
jicama
arugula
kale
bok choy
kohlrabi
broccoli de rabe
radicchio
burdock
salsify
celeriac (celery root)
sprouts (alfalfa, lentil, mung bean, wheat)
chicory (curly endive)
Swiss chard
cocozelle
taro root
collard greens
turban squash
daikon
water chestnuts
endive
watercress
garbanzo beans (chickpeas)
Jerusalem artichoke (sunchoke)
etc.



Foods NOT Allowed On The McDougall Program

The following is a list of the foods that are not allowed, with ideas for possible substitutions.

Don’t Eat:                        Possible substitutes:

Cow’s Milk (for cereal or cooking)                     Lowfat soy milk, rice milk, fruit juice, water
Cow’s Milk (as beverage)                               None; drink water, juice, herb tea, or cereal beverages
Butter                                                           None
Cheese                                                 None; after 12 days you may substitute soy- and nut-based cheeses
Cottage cheese                                         None; after 12 days you may substitute crumbled tofu
Yogurt                                                       None
Sour cream None
Ice cream                                             Pure fruit sorbet, frozen juice bars; after 12 days you may substitute Lite
Tofutti
Eggs (in cooking)                                      Ener-G Egg Replacer
Eggs (for eating)                                      None or after 12 days, Tofu
Meat, poultry, fish                                    Starchy vegetables, whole grains, pastas, and beans; after 12 days tofu for
“meat”
Mayonnaise                                             Homemade Tofu based mayonnaise
Vegetable oils (for pans)                              None; use Teflon, Silverstone, or silicone-coated (Baker’s Secret) pot and
pans
Vegetable oils (in recipes)                            None; omit oil or replace with water, mashed banana, or applesauce for
moisture in baking
White rice (refined)                                   Whole grain (brown) rice or other whole grains
White flour (refined)                                  Whole grain flours
Refined and sugar-coated cereals                       Any acceptable hot or cold cereal
Coconut                                                         None
Chocolate                                                     Carob powder
Coffee, decaffeinated coffee, and black teas     De-caf herb tea, cereal beverages, hot water with lemon
Colas and un-colas                                     Mineral water or seltzer (flavored or plain)



In addition to eating an oil free starch based diet, Dr. McDougall recommends that people exercise (even if it’s just going for a walk) regularly to help maximize weight-loss, improve high blood pressure, lower high blood sugar, improve circulation and have more energy.

At www.LowFatVeganChef.com I try to present easy to make carb/starch based recipes that contain mostly whole foods and have no added oils that can be used as a part of the McDougall program. Occasionally I use things like light coconut milk or avocados in my recipes and those are not recommended for those in need of a strict diet to reverse disease, so keep that in mind. Quite often I eat simple starch based meals at home and a dinner of baked potatoes, boiled sweet corn (plain) and steamed greens is both satisfying and McDougall Program friendly. So give it a try.



The McDougall’s run a variety of events every year from 3 Day Study Weekends, a Full 10 Day Immersion Program to Adventure Travel Vacations With McDougall Meals. For more information on Dr. John and Mary McDougall check out their website here.



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Vegan Food Swap Canadian Edition May 2012 and Gourmet Salt Recipes

I received my first Vegan Food Swap (Canadian Edition) package yesterday from KimmiKillZombie in Ontario. I had sent my food swap package earlier to Fraser of Cashews Rule Everything Around Me who blogs from Victoria, Canada. Check out what he thought of my package here.

May was the first run of this swap in Canada and if you want more details on what it entails you can check it out here, (for Americans you can go here).

I received:

-Oskri Coconut Bar Original (264 calories, 16.9 g fat)

-Oskri Coconut Bar Pineapple (246 calories, 14 g fat)

-Rene Rey Soy Chocolate Bar (295 calories, 24 g fat)

-Rene Ret Ginger-Cayenne Chocolate Bar (267 calories, 20 g fat)

-Mrs. May’s White Sesame Strips Goji Cranberry (160 calories, 10 g fat)

-Mrs. May’s White Sesame Strips Pom Blueberry (160 calories, 10 g fat)

-5 organic suckers

Kimmi told me after she sent the package that she’d been sick for 2 weeks so that’s why her box isn’t as creative, so I understand but I must say I was a little disappointed. I’d asked her for oil free, light on the nuts items and explained that i teach people about how to eat a low fat diet. So these items are not something I would would buy/eat myself as they’re so rich in fat. (We were to list any dietary restrictions/allergies along with only sending vegan food items.)

I have tried a few of the fruit-only Oskri bars and liked them but stayed away from the coconut ones because they are so high in fat. (These bars contain 14g and 17g of fat and I look for ones around the 0-3g range.)

The other two bars are straight up chocolate bars. The ginger cayenne chocolate bar sure sounds interesting, but I really don’t like cayenne or hot peppers but that’s just me. (I know I’m a baby, I like mildly spiced food…)

This was a fun experiment though and I enjoyed putting my box together and waiting for my box to arrive. Everyone is matched with a different person each month and the person you receive from is not the person you send to so it’s random. I was paired with someone in Victoria so it was quite close to Vancouver and I could send some fresh baked goods as they arrived the next day. My package coming from Ontario though surprisingly took about 2 weeks to arrive so this is why Kimmi wouldn’t have sent fresh items.

I already shared my recipe for Oil Free Vegan Fudgey Blackberry Brownies that I sent to my swapee and I thought I’d share 2 other neat recipes with you that I sent off as well. Most people buy gourmet salts but never make them (and you can pay a hefty price for a tiny amount). I found that it’s actually much cheaper to make your own salt blends and surprisingly I already had all of these ingredients at home, so it was very easy.

Pictured above is coarse sea salt, Kala Namak (“black” Indian salt), and garam masala mixed together to create Spicy Black Indian Salt in the foreground.

Spicy Black Indian Salt Recipe

I just bought some Kala Namak from Amazon and haven’t used it yet and found a recipe for a gourmet Indian salt so I thought I’d try it out. Use this to sprinkle on roasted vegetables, add to curries or even scrambled tofu for a spicy egg-like flavor.

Ingredients:

2 tbsp Garam Masala
2 tbsp Kala Namak (Indian Black Sulphur Salt)
¼ cup fine sea salt

Directions:

Mix together. Store in a tightly sealed jar for up to 1 year.

It’s often hard to find plain vegan chocolate nowadays as they put milk products into most chocolates to give them a creamier texture and make them more addicting, but this is the one type of Ghiradelli squares I’ve found that don’t contain any milk. You can also use another dark chocolate of choice.

Chocolate Himalayan Crystal Salt

Use in baking or to sprinkle on top of baked goods for a chocolate salty contrast.

Ingredients:

2 squares Ghiradelli 72% Dark Chocolate
3 tbsp Himalayan Pink Salt
1 tbsp unsweetened cocoa powder

Directions:

Use a fine grater to grate the chocolate squares into curls. Combine with salt and cocao. Store in a tightly sealed jar for up to 6 months. Best in a refrigerator or cool dark place.

——————

I have yet to actually use these salts myself, but I plan to use the Spicy Indian Black Salt in some curries and tofu scramble and the Chocolate Himalayan Salt I put into my Oil Free Vegan Fudgey Blackberry Brownies