Group photo
Author:
SHMOOKITTY's Photo SHMOOKITTY Posts: 1,936
1/20/20 4:12 P

My SparkPage
Send Private Message
Reply
I have decided to stop doing 100% McDougall. I am still going to eat that way about 85-90% of the time, but it's just too restrictive long-term, especially since it eliminates not just all animal products, but also added oils. That eliminates a lot of food. I love eating mostly whole foods plant based, but some days I just want a bit of cheese, or a cookie.

 current weight: 212.5 
319
284.25
249.5
214.75
180
SHMOOKITTY's Photo SHMOOKITTY Posts: 1,936
12/8/19 4:14 P

My SparkPage
Send Private Message
Reply
no longer relevant

Edited by: SHMOOKITTY at: 1/20/2020 (20:26)
 current weight: 212.5 
319
284.25
249.5
214.75
180
SHMOOKITTY's Photo SHMOOKITTY Posts: 1,936
11/12/19 7:37 P

My SparkPage
Send Private Message
Reply
These are examples of the past week's food - copied from my McDougall journal - to give you an idea of what an average day looks like.

B - 1/3 cup oats stirred into Silk strawberry yogurt
L - 1 cup barley/ 1/3 cup chickpeas/greens/sundried tomatoes/a few dried cranberries
S - spinach leaves with 1 tbsp fat-free dressing
D - McDougall Rainbow Rice with 1/3 cup black beans added


B - 1/2 cup oats with 1/4 cup almond milk
L - 24 oz bag steamed red potatoes with black bean and corn salsa**
S - snap peas (if I'm hungry enough, I'm pretty stuffed from the potatoes!)
D - Spicy White Bean Pita from the Quick and Easy McDougall Cookbook
**Note: that was WAY too many potatoes, I will not eat that many again. I was in my calorie ranges, but way bloated for two days after!


B - 1/3 cup oats in vanilla Silk yogurt
L - the other Spicy White Bean Pita from yesterday
S - a couple handfuls of baby kale mix with 1 tbsp oil-free dressing
D - a mix of 1 cup barley/greens/ 1/3 cup pink beans/onions/peppers/sundried tomatoes/1/2 tbsp hemp seeds/1/2 tbsp pepitas


B - 1/3 cup oats in Silk vanilla yogurt (my new favorite breakfast)
L - tofu wrap with lettuce, tomato, black beans, and corn, with mixed fruit salad
D - 2 tbsp natural peanut butter on 2 slices of 9 Grain and seed bread


B - 1/3 cup oats in vanilla Silk yogurt
L - 1 cup Barley/ 1/3 cup Goya pink beans/greens/sundried tomatoes/1/2 tbsp pepitas
S - Larabar blueberry/spinach/cashews
D - Pico de gallo/ 1 cup barley/ 1/3 cup Goya pink beans/greens/sundried tomatoes/1/2 tbsp pepitas


B - Banana bread Larabar, 4 Whole Foods brand wheat "triscuits" (no oil)
L - 1 cup Barley/ 1/3 cup chickpeas/greens/sundried tomatoes/ 1/2 tbsp pepitas/ 1/2 tbsp hemp seed
S - 6 mini cucumbers
D - Pico de gallo/1 cup barley/ 1/3 cup pink beans/greens/onions/peppers/ 1/2 tbsp pepitas


B - 1/3 cup oats in Silk vanilla soy yogurt
L - 1 cup Barley/pico de gallo/ 1/3 cup chickpeas/baby kale mix/sundried tomatoes/a bit of corn/ 1/2 tbsp pepitas
S - a few 365 Woven Wheats crackers (no oil), I am out of veggies ahead of my grocery trip this evening
D - Subway veggie delite on wheat bread (no cheese)

 current weight: 212.5 
319
284.25
249.5
214.75
180
SHMOOKITTY's Photo SHMOOKITTY Posts: 1,936
11/4/19 9:23 A

My SparkPage
Send Private Message
Reply
Here's the overview of the McDougall program - starch based, low fat, whole foods, plants, fruits, no animal products or oils.

The starches serve as the center of the meal - whole grains including barley (my personal favorite), oats, brown rice, quinoa, buckwheat, rye, bulgur, couscous, wheat berries, corn, wild rice, millet, and farro. I have some buckwheat coming from Amazon and I have some bulgur and farro from Whole Foods to try. YAY!

Other starches include whole grain pasta, potato, sweet potato, jicama, parsnips, rutabaga, winter squashes (YUM!), and starchy vegetables including corn and peas.

Protein comes from an average of one cup a day of any type of bean, lentils, or minimally processed soy like tofu, edamame, or tempeh (not "meat substitutes" that contain oil). Soy should be used in moderation if you are trying to lose weight because it is higher in fat.

Green and yellow vegetables are too low in calories to be the centerpiece of the meal, but can be added as much as you want.

Fruits are limited to three servings a day due to sugar content.

Nuts, dried fruits, and seeds should be used in moderation when trying to lose weight due to high fat content. I typically use one to three tablespoons of these a day.

Smoothies are not recommended. Chew your food, donít drink it. It fills you up better.

He does not recommend intermittent fasting. On McDougall you eat when hungry, whenever that is. The starches are filling and keep you satisfied, so I never overeat. McDougall doesn't measure portions other than beans and fruit, but I have not given that up. I still measure my food and probably always will just for the security of it.

Plant milks/juices are for splashing on cereal or in cooking - not drinking by the glassful. Too many calories for regular drinking.

What a typical breakfast looks like for me - 1/2 cup old fashioned oats with 1 tbsp dried currants or cranberries, or 1/3 cup old fashioned oats in a 5.3 oz container of Silk soy yogurt

Typical lunch/dinner - various recipes that boil down to 1 cup whole grains with 1/3 cup beans and a large amount of greens and other veggies, or steamed potatoes with salsa. Many McDougallers use an air-fryer to cook their potatoes. Potatoes and sweet potatoes are very popular as a basis for a starchy meal. I only eat them once or twice a week because I prefer to eat the grains. Some people eat potatoes two or three times a day! Whatever works best for you is fine.

What you need to follow this program? Not many things are requirements. I do measure my portions even though McDougall says you don't have to. I have a set of measuring cups and a 2 cup measuring cup. I don't use a food scale. Some things other McDougallers use include an air fryer or an Instant Pot/pressure cooker. I do just fine without these things.

That's about it! It's easy to follow, and I've never felt healthier. There is a Maximum Weight Loss version of the program that temporarily cuts out higher fat foods like dried fruits, nuts, soy, and seeds completely, but I am not doing that. I am consistently losing 1.5 - 2 pounds a week already, and I am willing to be patient with my weight loss rather than be too restrictive with my diet.

Edited by: SHMOOKITTY at: 12/3/2019 (08:58)
 current weight: 212.5 
319
284.25
249.5
214.75
180
Page: 1 of (1)  

Report Innappropriate Post

Other One year of making healthy lifestyle changes Info on differ food plans - read only forum Posts

Topics:
Last Post:
11/2/2019 1:47:25 PM
12/4/2019 12:02:09 PM
11/30/2019 10:02:14 PM
8/20/2019 9:19:49 PM



Thread URL: https://sparkpittsburgh.sparkpeople.com/myspark/team_messageboard_thread.asp?board=34294x71236x72579036

Review our Community Guidelines