Re: July 2021 McDougall MWL Weigh-In Group
Posted: Fri Jul 30, 2021 9:51 pm
July 30. weight change. 0.
1. Start each meal with a soup and/or salad and/or fruit. 7/7
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert. 2/7. ate more fruit than recommended
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. If either is troublesome for you, you can eliminate them. 6/7. ate dates one day
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). 7/7
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). 7/7
6. Eliminate any added oil. 7/7
7. Eliminate all higher calorie-dense foods including flour products (i.e., bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. 6/7. (the dates)
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). 6/7. made a veggie juice one day
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. 2/7. overate most days
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). 6/7
Victories, comments, concerns, questions: I'm still being very sloppy with the MWL guidelines. I'm eating much more fruit than recommended, eating much more food than needed, and I ate dates one day. I definitely have work to do.
1. Start each meal with a soup and/or salad and/or fruit. 7/7
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert. 2/7. ate more fruit than recommended
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. If either is troublesome for you, you can eliminate them. 6/7. ate dates one day
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). 7/7
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). 7/7
6. Eliminate any added oil. 7/7
7. Eliminate all higher calorie-dense foods including flour products (i.e., bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. 6/7. (the dates)
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). 6/7. made a veggie juice one day
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. 2/7. overate most days
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). 6/7
Victories, comments, concerns, questions: I'm still being very sloppy with the MWL guidelines. I'm eating much more fruit than recommended, eating much more food than needed, and I ate dates one day. I definitely have work to do.