McDougall Diet Example

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

McDougall diet

Like the vegetarian and vegan diets, also the Mc Dougall diet (from its inventor, the American doctor McDougall) abhors the use of meat, fish, molluscs and crustaceans;

moreover, more similar to the vegan one and contrary to the vegetarian diet, the McDougall diet does NOT include eggs, milk and derivatives, and honey.

Positives

This eating style is purely aimed at preserving, or rather at restoring, the state of health, since the absence of animal fats (containing saturated fatty acids and cholesterol) makes it particularly suitable for the REDUCTION of cholesterolemia, therefore of atherosclerotic risk. concludes that, by reducing the possibility of occlusion of the vessels, the McDougall diet drastically reduces the cardio-circulatory danger, to which also contributes the high content of potassium (K), in turn responsible for the modulation of blood pressure. Last but not least, the very high intake of dietary fiber which (in addition to contributing to the moderation of cholesterol and to moderate the risk of bowel cancer) promotes fecal transit by effectively reducing the symptoms of constipation.

From the point of view of weight control, the McDougall diet also greatly favors weight reduction as, in addition to animal-derived fats, it totally excludes ALL seasoning oils, oilseeds (dried fruit) and processed foods (albeit vegetable ) rich in lipids (vegetable frankfurters, vegetable steaks, tofu, etc.).
The McDougall diet is very rich in phytoestrogens, compounds "potentially" useful in the fight against the typical symptoms of climacteric syndrome.

Downsides

On the other hand, remember that a "reckless" increase in dietary fiber can induce chronic malabsorption and lead to an excess of daily fecal evacuations (similar to diarrhea); as if that weren't enough, together with dietary fiber, vegetables bring high quantities of ANTI-nutritional elements (some more than others) such as tannins, oxalic acid and phytates in general, which hinder the absorption of various mineral salts : iron, calcium, zinc and selenium.
Some nutrition professionals argue that vegetable proteins, in particular raw fruit and vegetables, are not well digestible and therefore do not contribute to raising the daily protein quota; I would avoid arguing about the veracity of a similar statement but, if so , the McDougall diet would be extremely deficient in amino acids and especially in essential ones.
Unfortunately it is not over; the McDougall diet is also very poor in cobalamin (vit. B12), calciferol (vit. D), heme iron and ferrous iron (Fe ++), calcium (Ca), and (in some cases more than others) of high biological value proteins ; it therefore requires the use of fortified foods and / or specific food supplements. Excluding vegetable oils and oily fruit, there could also be a lack of essential fatty acids of the omega three series.

Breakdown of the diet

The McDougall diet is a rather extreme dietary therapy; it could certainly induce the improvement of metabolic parameters related to cholesterol and, probably (thanks to the "abundance of potassium and the low presence of added sodium), also of blood pressure, as well as inducing a rather rapid, even if indiscriminate, decrease in body weight ( lean mass and fat mass).
There are no particularly detailed indications for the calculation of the needs and the distribution of meals but, as regards the food choices and the quantity of energy nutrients, McDougall is quite strict:

• Eliminate, as already mentioned, foods of animal origin, condiments, oilseeds, artifacts and fats vegetable products, etc.
• Eliminate all refined foods (including white flours)
• Eliminate all processed sugary foods (fruit juices, sweets, etc.)
• DO NOT consume more than 3 fruits per day
• Eliminate the nerves
• Center your meals on a single plate of complex carbohydrates
• Ultimately, break down energy into: 75-87% CHO, 6-15% protein and 5-10% fat.

Useful supplements

Similarly to the vegan diet, the McDougall diet is also insufficient in the intake of: cobalamin (vitamin B12), calciferol (vitamin D), heme iron and ferrous iron (Fe ++), calcium (Ca), and (in some cases) of high biological value proteins; this means that, in addition to the support of a nutrition professional (necessary to balance the diet), the McDougall diet requires food supplementation with:

• Cobalamine: in the form of periodic injections or with lozenges (especially before and during pregnancy)
• Vit. D and calcium: generally in combination against the increased risk of skeletal complications (especially in pregnancy, lactation, growth and from pre-menopause up to the resolution of any climacteric symptoms)
• Ferrous iron: only when needed, therefore in case of overt anemia or in pregnancy
• Essential amino acids: in the event that the subject does not follow a balanced diet
• Soy Protein: Same as for essential amino acids

McDougall Diet - Example

Employee who walks 3 times a week for 45 ".

Sex F. Age 33 Height cm 168 Wrist circumference cm 14,4 Constitution Slim Height / wrist 11,6 Morphological type Long-limbed Weight kg 75 Body mass index 26,6 Physiological body mass index desirable 18,5 Desirable physiological weight kg 52,2 Basal metabolism kcal 1283,3 Physical activity level coefficient Lightweight, no aus 1.42 Energy expenditure kcal 1822,2 Diet HYPOCALORIC 12796 Kcal Lipids ≤10% 127.6kcal 14.2g Proteins 10% (average) 127.6kcal 31.9g Carbohydrates 80% 1020.8kcal 272.2g Breakfast 15% 192kcal Snack 10% 128kcal Lunch 35% 446kcal Snack 10% 128kcal Dinner 30% 382kcal

McDougall Diet Example - DAY 1

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Oats 30g, 116.7kcal Snack, about 10% kcal TOT Kiwi 250g, 152.5kcal Lunch, about 40% kcal TOT Pasta with tomato sauce Whole wheat semolina pasta 120g, 388.8kcal Tomato puree 100g, 24.0kcal Lettuce 100g, 18.0kcal Snack, about 10% kcal TOT Pears 250g, 145.0kcal Dinner, about 35% kcal TOT Stewed beans Dried borlotti beans 100g, 311.0kcal Fennel, bulb 100g, 62.0kcal

McDougall Diet Example - DAY 2

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Corn flakes 30g, 108.3kcal Snack, about 10% kcal TOT Oranges 250g, 157.5kcal Lunch, about 40% kcal TOT Boiled rice with zucchini Whole wheat semolina pasta 110g, 407.0kcal Zucchini 100g, 32.0kcal Radish 100g, 23.0kcal Snack, about 10% kcal TOT Apple, with peel 250g, 130.0kcal Dinner, about 35% kcal TOT Chickpeas in broth Dried chickpeas 100g, 334.0kcal Champignon mushrooms 100g, 44.0kcal

McDougall Diet Example - DAY 3

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Oats 30g, 116.7kcal Snack, about 10% kcal TOT Kiwi 250g, 152.5kcal Lunch, about 40% kcal TOT Barley and carrot soup Pearl barley 120g, 381.6kcal Carrots 100g, 33.0kcal Rocket 100g, 25.0kcal Snack, about 10% kcal TOT Pears 250g, 145.0kcal Dinner, about 35% kcal TOT Lentil soup Dried lentils 100g, 325.0kcal Endive 100g, 17.0kcal

McDougall Diet Example - DAY 4

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Corn flakes 30g, 108.3kcal Snack, about 10% kcal TOT Oranges 250g, 157.5kcal Lunch, about 40% kcal TOT Polenta with mushrooms Slices of polenta 210g, 402.0kcal Champignon mushrooms 100g, 44.0kcal Valerian 100g, 22.0kcal Snack, about 10% kcal TOT Apple, with peel 250g, 130.0kcal Dinner, about 35% kcal TOT Boiled peas Dried chickpeas 100g, 306.0kcal Onions 100g, 26.0kcal

McDougall Diet Example - DAY 5

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Oats 30g, 116.7kcal Snack, about 10% kcal TOT Kiwi 250g, 152.5kcal Lunch, about 40% kcal TOT Eggplant pasta Whole wheat semolina pasta 120g, 388.8kcal Aubergine 100g, 15.0kcal Lettuce 100g, 18.0kcal Snack, about 10% kcal TOT Pears 250g, 145.0kcal Dinner, about 35% kcal TOT Stewed beans Dried borlotti beans 100g, 311.0kcal Fennel, bulb 100g, 62.0kcal

McDougall Diet Example - DAY 6

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Corn flakes 30g, 108.3kcal Snack, about 10% kcal TOT Oranges 250g, 157.5kcal Lunch, about 40% kcal TOT Boiled rice with peppers Whole wheat semolina pasta 110g, 407.0kcal Yellow peppers 100g, 22.0kcal Radish 100g, 23.0kcal Snack, about 10% kcal TOT Apple, with peel 250g, 130.0kcal Dinner, about 35% kcal TOT Chickpeas in broth Dried chickpeas 100g, 334.0kcal Champignon mushrooms 100g, 44.0kcal

McDougall Diet Example - DAY 7

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Oats 30g, 116.7kcal Snack, about 10% kcal TOT Kiwi 250g, 152.5kcal Lunch, about 40% kcal TOT Spelled and artichoke soup Emmer 120g, 402.6kcal Frozen artichokes 100g, 38.0kcal Rocket 100g, 25.0kcal Snack, about 10% kcal TOT Pears 250g, 145.0kcal Dinner, about 35% kcal TOT Lentil soup Dried lentils 100g, 325.0kcal Endive 100g, 17.0kcal