Dr. John & Mary McDougall
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More on Mary's Mini-McDougall Diet
John A. McDougall, MD
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Can I do this part-time?
Mary's Mini-Diet is a "diet."
You should use this as a "tool" to knock off a few extra pounds
quickly. When needed, use the Mini-Diet as a tool to improve
your adherence to your usual low-fat, starch-based diet--a means
to get you back on track with little thought and effort.
How are winter and summer squashes different?
Winter squashes are round,
elongated, scalloped and pear-shaped with flesh from golden-yellow
to bright orange. Because of their hard, thick skins they
can be stored for months in a cool basement and will last the winter
(6 months); as a result, they are referred to as "winter squash."
They are much higher in calories than summer squash, and therefore,
can serve as the starch centerpiece of your meal plan. Acorn, banana,
butternut, Hubbard, spaghetti, and turban are some examples of winter
squashes.
Thin-skin summer squashes
were once only available in the summer, but now, due to worldwide
transportation and hothouse growing, are available all year round.
Common examples are zucchini, yellow (crookneck, straight-neck),
and scalloped (patty pan) squashes. These are too low in calories
to serve as the starch-centerpiece of your meal plan and are to
be thought of as green and yellow vegetable (side dishes) additions.
Are there salad dressings
and other spices that I can use?
Adding salt, spices, and low
fat salad dressings will make the diet more enjoyable and likely
increase the length of time one will follow the Mini-Diet--and that
is important. On the other hand, enhancing enjoyment of your
meals will cause you to eat a little more--but the weight-losing
health-enhancing powers of a simple diet are so strong that spice
will not detract from the ultimate benefits. So make your
simple meals taste good.
This
is a great way to learn to love the McDougall Diet.
Warrior from the McDougall discussion board writes:
"No
condiments, no sauces, just plain. I like it that way because
once I taste a sauce or condiment the slippery slope comes
a'callin! That's why this diet is so appealing
-- once we're off it, regular McDougalling will be very satisfying
for a lifetime."
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Is one cooking method
better for weight loss than another?
Methods that more thoroughly
cook foods will make more calories available for digestion.
This may be one reason mashed potatoes are more delicious to me
than are baked potatoes--I can eat more potatoes when they are boiled
and mashed. However, in practical terms the method of cooking
will not detract from the ultimate benefits of a simple meal plan.
Choose the method of cooking that brings you most enjoyment (But
stay within the rules--no deep-frying potatoes).
What do I do about
the coffee and alcohol?
Coffee enhances weight loss
by increasing the body's rate of metabolism. Alcohol slows
weight loss by providing easily utilizable calories (alcohol).
Alcohol also removes inhibitions causing people to eat more rich
foods. Alcohol, itself, is not turned into body fat. Therefore,
with weight loss as the only goal, coffee can be consumed and alcohol
will likely slow the benefits from the diet. Neither one is
a health food.
Comments
on 10 day MMD from the McDougall discussion board
Chaplain Mike:
I
just returned from an International Convention for Police
Chaplains. Anytime I go away for a week I always gain 5 lb.
on an average. I came home and had remained the same. Since
I started Mary's diet I have lost 10 lb. That makes a total
of 23 lb. since I left my dietitian and returned to the McDougall's.
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References:
1) Spiegel TA, Stellar E. Effects
of variety on food intake of underweight, normal-weight and overweight
women. Appetite. 1990 Aug;15(1):47-61.
2) Stubbs RJ, Johnstone AM, Mazlan N, Mbaiwa SE, Ferris S. Effect
of altering the variety of sensorially distinct foods, of the same
macronutrient content, on food intake and body weight in men.
Eur J Clin Nutr. 2001 Jan;55(1):19-28.
John A. McDougall, M.D.
Physician and nutrition expert who teaches better health through
vegetarian cuisine. John A. McDougall, MD. has been studying, writing
and speaking out about the effects of nutrition on disease
for over 30 years.
Dr. McDougall believes that people should look, feel great
and enjoy optimal health for a lifetime. Unfortunately, many people
compromise their health unknowingly through poor dietary habits.
Dr. McDougall is the founder and medical director of the nationally
renowned McDougall Program, a ten-day, residential program located
at a luxury resort in Santa Rosa, CA -- a place where medical miracles
occur through proper diet and lifestyle changes. Dr. McDougall has
cared for thousands of patients over almost 3 decades of medical
practice and has run a highly successful live-in program for more
than 17 years. Dr. McDougall has developed a nourishing, low-fat,
starch-based diet that not only promotes a broad range of dramatic
and lasting health benefits such as weight (fat) loss, but most
importantly can also reverse serious illness, such as heart disease,
without drugs.
As with many leaders of public opinion, he often finds it necessary
to challenge the accepted wisdom of the time, and was one of the
first traditional physicians of the medical establishment
to assert that adoption of a vegetarian diet can reverse unfavorable
medical conditions such as heart disease. Medical research is now
confirming this assertion. And slowly but surely, medical practitioners
are accepting it.
Dr. McDougall is the author of several national bestsellers
including: The McDougall Plan: 12 Days to Dynamic Health, McDougall's
Medicine: A Challenging Second Opinion, The McDougall Program for
Maximum Weight Loss, The New McDougall Cookbook, The McDougall Program
for Women, and his latest ground breaking book, The McDougall Program
for a Healthy Heart.
A graduate of Michigan State University's College of Human
Medicine, he performed his internship at Queen's Medical Center
in Honolulu, Hawaii, and his medical residency at the University
of Hawaii. He is certified as an internist by the Board of Internal
Medicine and the National Board of Medical Examiners.
To make it easier for people to eat well on the go, Dr. McDougall
co-founded Dr. McDougall's Right Food's Inc., a producer of high
quality vegetarian cuisine. The convenience meals are consistent
with his health-supporting guidelines of 10% or less calories from
fat, strictly vegetarian so there's no cholesterol, and no added
oils. Dr. McDougall is the Chairman of the Company.
www.drmcdougall.com
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