Dr. McDougall's Online Discussion Board

I let myself have three treat foods today. I forgot about the oil in the brand of hummus. That’s the second time that’s happened with something I used to eat. I need to form a habit of reading labels before eating anything that has a label. The good news is, I don’t like it anymore.

Today’s food was blueberries, almonds, tortillas, black beans, carrots, green beans, corn, mashed potatoes, spinach, hummus, pasta, guacamole and mushrooms. I also had a small dessert as a Sunday treat. It didn’t put sugar over the top for my limit.

10-Point Checklist for The McDougall Program (9/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. NO

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Today’s food was pretty close to yesterday’s, minus the Sunday treats - almonds, tortillas, green beans, potatoes, sweet potatoes, spinach, hummus, pasta, guacamole and mushrooms.

10-Point Checklist for The McDougall Program (9/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. NO

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Today’s food was almonds, tortillas, green beans, rice, peas, carrots, pumpkin, spinach, masa, guacamole and mushrooms.

10-Point Checklist for The McDougall Program (10/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. YES

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

I’m having a hard time with emotional eating right now. I need to lose some weight, and probably should try MWL again, but that might make me binge. I’m going to try to move closer to the MWL guidelines without that happening.

Today’s food was almonds, tortillas, green beans, carrots, mashed potatoes, spinach, hummus, rice, pink beans, rice cakes, guacamole and mushrooms.

10-Point Checklist for The McDougall Program (9/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. NO

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Hi Starflower!!!

Just wanted to say HEY and YAY!!!! You are doing great!

Hope that it is helping you to use the checklist!! I love to do this even when I have a less than perfect day or week --- really helps to keep focus / understand what may have opportunity for improvement.

Hope that you are having a wonderful week!

Best,
Stephanie

VegSeekingFit wrote:Hi Starflower!!!

Just wanted to say HEY and YAY!!!! You are doing great!

Hope that it is helping you to use the checklist!! I love to do this even when I have a less than perfect day or week --- really helps to keep focus / understand what may have opportunity for improvement.

Hope that you are having a wonderful week!

Best,
Stephanie

Hi Stephanie!

Thank you! You’re a great example of how to be successful. I’m still on my weight loss journey. Knowing that the checklists need to be a permanent part of my life helps fight that nasty diet mentality.

I’m so sorry about your sweet little shadow! That’s very sad.

Wishing you a peaceful week!

Today’s food was almonds, blueberries, tortillas, mashed potatoes, pink beans, green beans, peas, carrots, spinach, asparagus, rice cakes, guacamole and mushrooms.

10-Point Checklist for The McDougall Program (10/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. YES

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Today’s food was almonds, blueberries, tortillas, mashed potatoes, green beans, carrots, spinach, asparagus, rice cakes, rice, bread, coconut, guacamole and mushrooms.

10-Point Checklist for The McDougall Program (9/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. NO

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Starflower, great job in being consistent with posting your progress everyday and following the checklist. I have found that having crunchy veggies ready to eat in the fridge gets me eating them much more often. For me ready is usually chopped into smaller sticks, although I don’t mind munching on a large carrot sometimes. Just speculating that you are like me and crave certain textures, so perhaps crunchy veggies would satisfy you instead of say a rice cake. Just a thought.

Hope your week is great!

Erin

Ejeff wrote:Starflower, great job in being consistent with posting your progress everyday and following the checklist. I have found that having crunchy veggies ready to eat in the fridge gets me eating them much more often. For me ready is usually chopped into smaller sticks, although I don’t mind munching on a large carrot sometimes. Just speculating that you are like me and crave certain textures, so perhaps crunchy veggies would satisfy you instead of say a rice cake. Just a thought.

Hope your week is great!

Erin

Hi Erin!

Thank you for your insight! You’re very perceptive! I thought about it, and realized that texture is the thing that most often lures me into the pleasure trap. Crispy and creamy, specifically. Quaker Lightly Salted rice cakes keep me away from potato chips, but I know they’re not the best choice. Raw vegetables give me trouble, unfortunately, but there must be cooked ones that will work. I already found a few compliant things that are creamy enough to take care of cravings.

Wishing you a wonderful week!

Today’s food was almonds, blueberries, tortillas, mashed potatoes, green beans, carrots, spinach, asparagus, rice cakes, masa, Wasa, Pumfu, squash and mushrooms.

10-Point Checklist for The McDougall Program (9/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. NO

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Today’s food was bread, pinto beans, rice cakes, Wasa, Pumfu, sweet potatoes, coconut yogurt and mushrooms. I also had a beverage with one meal. It wasn’t a perfect day by any measure, but I wasn’t tempted to overeat, and nothing caused me to fall into the pleasure trap. My weight was down over a pound this morning.

10-Point Checklist for The McDougall Program (8/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. NO

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. NO

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Today’s food was bread, tortillas, pinto beans, rice cakes, Pumfu, sweet potatoes, mashed potatoes, blueberries, carrots, green beans, spinach, rice, asparagus, almonds, chickpea pasta, honey, apricot preserves, coconut yogurt and mushrooms. It wasn’t as much food as it looks like. Most things were small amounts.

10-Point Checklist for The McDougall Program (9/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. NO

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Today’s food was pinto beans, rice cakes, blueberries, carrots, green beans, cabbage, rice, asparagus, almonds, chickpea pasta, honey, coconut yogurt and black beans.

10-Point Checklist for The McDougall Program (10/10)

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits/non-starchy vegetables. YES

3) Eliminate animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate added oil. YES

6) Limit intake of higher-fat plant foods. YES

7) Limit added sugars and salts. YES

8 ) Avoid liquid calories. YES

9) Eat when hungry until comfortably full. YES

10) 30 minutes of moderate exercise. YES

Hi Starflower!!!

You go girl!!! Love your 10/10. Hope you are doing great!

Best,
Stephanie