I read some of the things Mark Cooper linked to in his new December thread. A 10 point checklist for the regular McDougall program was linked in one of the posts. I’m going to use this checklist daily and keep reading all the super information on this forum.
10-Point Checklist for The McDougall Program
1) Fill your plate so that 70 - 90% of your plate (by visual volume) is filled with minimally processed starches (brown rice, oats, sweet potato, quinoa).
2) Fill the remaining 10 - 30% of your plate with minimally processed fruits and non-starchy vegetables.
3) Eliminate all animal foods (i.e., dairy, meat, eggs, fish, seafood).
4) Eliminate the intake of fake meats and cheeses as most are highly processed, high fat and made with isolated proteins and oil.
5) Eliminate any added oil.
6) Limit your intake of all higher-fat plant foods (i.e., nuts, seeds, avocados, tofu, soy) unless you are trying to gain weight.
7) Limit added sugars and added salts. This also includes gourmet sugars and salts. If either is troublesome for you, you can eliminate them.
8 ) Avoid liquid calories (especially from juices & sugar-sweetened beverages). When thirsty, drink water.
9) Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10) Avoid being sedentary and aim for at least 30 minutes or more of daily moderate exercise (i.e., brisk walking).
