John McDougall energy. John McDougallEnergy of starch. Eat deliciously, take care of your health and lose weight forever. Excess starch does not turn into fat deposits

John A. McDougall, MD, and Mary McDougall

The Starch Solution

Eat the Foods You Love, Gain Your Health, and Lose the Weight for Good!

Scientific editor Nadezhda Nikolskaya

Published by permission of John A. McDougall, MD, c/o Bidnick & Company.

Legal support for the publishing house is provided by the Vegas-Lex law firm.

* * *

This book is well complemented by:

Colin Campbell

Plant based diet

Lindsay Nixon

Dedicated to our grandchildren - may the starch diet give you a better future

To the readers

Diet is a powerful regulator of the body’s condition. If you are seriously ill or are being treated with medications, before you change your usual diet and start exercising physical exercise, be sure to consult with your doctor to find out how this diet may affect you and how it will combine with your medications. The people mentioned in the book are real and their names are used with their permission. If you do what they do, you will achieve similar results. Of course, the consequences of using any method are very individual, but in most cases, a starch diet really allows you to avoid a number of common diseases, restore health and improve appearance. (Cancer cures are real and documented, but less common.)

Dr. McDougall's diet is based on starches with the addition of fruits and vegetables. If you have been strictly following this low-fat vegetarian diet for more than three years, or if you are pregnant or breastfeeding, take a minimum of 5 mcg of vitamin B 12 daily as a dietary supplement.

From the author

Over the past year and a half alone, starch has opened the door to health for thousands of my patients, helping them get rid of excess weight and cured diseases caused by poor nutrition, – from high blood pressure, diabetes and inflammatory arthritis. More than five thousand people have attended McDougall's five- and ten-day programs, and for most of them, their lives have been completely changed. One and a half million people bought eleven of my previously published books. The longer I practice medicine, the clearer decisions come to me.

In Starch Energy, I'll share with you what I've learned and show you what you can and should do to regain control of your health and well-being. You'll find intuitive information backed by scientific evidence, an easy meal plan, and hundreds of simple and delicious recipes. After studying the information provided, you will understand how to change your life for the better, without denying yourself your favorite dishes.

Everything you do for health right now is not working. That's why you are holding this book in your hands. Chances are you've tried other diets—many of them—but they haven't worked for you. The fact is that most diets help you lose weight only if you strictly follow them - but since they require constant deprivation from you, or even more so if they have a bad effect on your well-being, they are not rational. Instead of losing weight, you lose interest and motivation, and the pounds you lose quickly come back.

The starch diet is different in nature because it offers an acceptable and enjoyable way to eat. You won't feel hungry or deprived because a diet based on starches is not only healthy, but also very nutritious. This is an eating plan that you can stick to as long as you like, and even if you don't follow it perfectly, the benefits will stay with you throughout your life. In other words, there is no specific milestone to strive for.

In addition to losing weight with virtually no effort, you will look better, feel better, and your life and activities will also improve. You are getting back to normal arterial pressure and cholesterol levels, and digestive system will finally start working the way it should. In most cases you will be able to refuse medicines And food additives, keeping the budget and enjoying natural health. Once you try this method and feel the results, you will realize that the starch diet is the answer you have been looking for all your life. If you wish, you can immediately begin the seven-day start-up plan in Chapter 14: follow it by reading the book and learning how and why the method works.

You'll have questions as you read, but don't worry: I heard them all long before I wrote this book. You don't have to worry about getting enough protein, calcium, vitamins or other nutrients: all these ingredients are naturally found in natural foods. Being prepared, you will be able to adequately assess what health benefits or harms advertised products, health benefits will bring. proper nutrition and other information materials. You'll even find out why you've never heard of this method before, although it promises so many grandiose things.

In addition, you will realize that this same method helps preserve environment. By radically changing the way you eat, you can heal the world around you - by losing weight, improving your health and saving money, thereby changing your entire life.

Introduction

My own journey to a starch diet

One of my first life lessons was about honesty. As a child, I attracted trouble like a magnet. I didn’t want this - it was all because of my curiosity. When I was seven, the police pulled me over for “breaking and entering” at a vacant house on my street. Back then I considered myself a researcher. On next year I killed my hamster - in an accident. When I was nine years old, I set the living room couch on fire while experimenting with my dad's lighter and lighter gas. I was very ashamed of this incident. But my parents showed wisdom. They knew that punishment would only increase the risk that their mean little troublemaker would quickly turn into a disgruntled, rebellious teenager. They rightly believed that the more I told them about my antics, the more likely they would be to channel my energy into more productive channels. So instead of shouting, they showed me that the best way to avoid trouble is to tell the truth. Since then, the search for truth and the need to tell the truth have become my life credo.

I am an active person, with an aggressive A-type personality. I try to live every day of my life with more enthusiasm (sometimes I succeed, sometimes not so much). I don't just value truth, I'm obsessed with finding it. Sometimes I am criticized for being too harsh, undiplomatic, straightforward, but I don’t care. For that matter, I believe that such straightforwardness is the only and most effective method open people's eyes, free them from the misconceptions that lead to the emergence various diseases, and teach them the truth that will help restore health.

Excessive wealth ruins our health

I began studying medicine long before I became a doctor. At the age of 18, in 1965, I had a stroke that completely paralyzed the left side of my body for two weeks. My recovery was very slow and cannot be called complete. Forty-seven years later, I still walk with a limp (even though I windsurf almost every day) and it constantly reminds me of the path that led me first to illness and then to newfound health.

My parents lived through the Great Depression of the 1930s. During those hard times, my mother's family's diet consisted of beans, corn, cabbage, parsnips, peas, rutabaga, carrots, onions, turnips, potatoes, and bread, which they bought for five cents a loaf. The only source of meat was a small hamburger once a week. All these horrors made my mother promise herself that her children would never suffer like she did, that her children would eat the best food money could buy. The irony is that her good intentions ended up doing more harm than good. Over time, it became clear that the diet of the times Great Depression turned out to be much more useful!

I grew up eating bacon and eggs for breakfast, meat sandwiches with mayonnaise for lunch, and beef, pork or chicken as a daily staple for dinner. All three times the meal was washed down with a large glass of milk. Carbohydrates? IN best case scenario these were side dishes (seasoned with butter). With the exception of bread and cakes made from premium flour, they were rare guests in our house.

I didn't realize it at the time, but best food, which money can buy, almost killed me. For as long as I can remember, I have always suffered from stomach pain and severe constipation. I was often sick and caught colds, and at the age of seven I had my tonsils removed. I always finished last in gym class, and as a teenager my face was oily and acne-ridden. At age 18, when I had a stroke—something I thought only happened to older people—it suddenly became clear to me that something was going horribly wrong. I didn’t even have any thoughts of somehow connecting what happened to my diet - and the doctors at the hospital also did not make such assumptions - so I continued to eat as before. In my early twenties, I was over twenty kilos overweight.

I don't blame my mom. She fed us in accordance with the best recommendations of those years. Who knew that these tips and tricks came from meat and dairy companies that declared protein and calcium our basic nutritional needs? And although there were some suspicions about the adverse effects of eating animal products, they were immediately dismissed by scientists as insignificant.

I grew up in a lower middle class family in the Detroit suburbs. My parents treated doctors as some kind of higher beings. I was completely an ordinary person and never even dreamed of a career in medicine - at least until my fateful hospitalization due to a stroke. My elevated attitude towards doctors changed radically during the two weeks that I spent within the hospital walls. I became a medical incident that scientific luminaries came to see and then describe my case. As a patient and as a teenager who wanted to go back to school, I asked every doctor who saw me the same questions: “What caused my stroke?” “How can you help me?” and “When can I get home?”

The typical reaction was non-verbal: they silently threw up their hands and left the room. I remember thinking to myself, “Well, I can do this.” When it became clear to me that the doctors could not answer any of my three questions, I left the hospital, despite advice not to do so. Returning to college at the University of Michigan, I was at first very hesitant about my future studies, and in 1968 I finally enrolled in medical school and became obsessed with the study of medicine.

A little later, I became obsessed with a nurse from the surgical department, whom I met in my last year, when I acted as an assistant during hip surgery. Mary and I got married and moved to Hawaii, to Honolulu, where I interned at the Queen's Medical Center. For the next three years I worked as a doctor for the Hamakua Sugar Company on the Big Island. I was the only doctor for five thousand people - company employees and their families, and therefore I had to deliver babies, sign death certificates, and so on. The nearest doctor was in Hilo (70 kilometers away), and my patients assigned me all the duties that are usually performed by completely different doctors.

While I was doing day-to-day work, such as suturing, fixing broken bones, or prescribing antibiotics to treat an infection, I was able to see the real impact of my work as I watched patients recover, which was very rewarding. But here chronic conditions brought me to complete despair. Despite my best efforts, I simply could not help patients with serious problems such as obesity, diabetes, cardiovascular disease or arthritis. When a plantation worker came to me with one of these complaints, the only thing I could do (and what I learned from Faculty of Medicine), is to recommend suitable medications. Before patients left my office, I encouraged them to return if the prescribed medications did not help—and they often returned. Then we tried other medications. I have never given up this method - to use various drugs, but after some time the patients stopped visiting me altogether.

I was absolutely sure that these failures were a consequence of my unpreparedness, and after three years spent on the sugar plantations, I left the Big Island, returned to Honolulu and entered the graduate medical residency program at Queen's Medical Center. Two years later I left this intense training course, without receiving answers to my questions. However, I realized something very important: it was not my fault that the patients did not get better. Even the best representatives of medical science could not achieve more noticeable results: their patients continued to suffer from chronic diseases in the same way, and, at best, my eminent colleagues were able to temporarily bring the symptoms under control.

I completed my studies, passed the exam and received my certificate in medicine. But neither education nor diploma made me a good doctor. I was thinking about going back to the plantation.

Lessons from my patients

Many people, including doctors, are firmly convinced that a person gets fatter with age and acquires everything more problems with health. Children are the strongest, parents are in slightly worse health, and the older generation is already suffering with all their might from serious and chronic diseases.

However, observing my patients on the plantations, I saw a completely different picture. Representatives of the older generation of Asian immigrants remained vigorous, active and did not need medical care even into their nineties and beyond. They did not suffer from diabetes cardiovascular diseases, arthritis or breast, prostate or colorectal cancer. Their children had it a little harder, and they were no longer in such excellent health. But the most surprising thing for me was that representatives of the younger generation, the grandchildren of these same immigrants, suffered from all possible serious illnesses- just from those that I studied for several years at the university.

What could have caused such a reversal of fate? I decided to carefully observe these young families. I analyzed their lifestyle, work environment on the plantations and behavioral characteristics and noticed one interesting detail. These families moved away from the traditional diet of their countries and completely reoriented themselves to the American style of eating. Have they thereby lost the natural protection against obesity and common chronic diseases that their native foods provided them?

My oldest patients immigrated to Hawaii from China, Japan, Korea, and the Philippines, where rice and vegetables form the basis of the daily diet. And they continued to eat the same way here in their new American home. Representatives of the second generation, already born in Hawaii, began to include Western foods in the traditional diet of their parents. And representatives of the third generation have completely exchanged the vital, starch-based diet of their grandparents for a typical American diet consisting of meat, dairy products and processed foods.

In the community where I grew up, there was a strong belief, supported by government and other sources, that the healthiest, most balanced diet included four food groups—meat, dairy, grains, and fruits and vegetables. However, on the plantations, I observed a completely different picture: the older generation lived well, eating exclusively grains, as well as vegetables and fruits, that is, products belonging to two of the four groups, while representatives of subsequent generations became weaker and weaker as their diet increases in products from the two remaining groups - meat and dairy.

Time and time again, I have observed this “nutritional shift” and its subsequent impact on the health of my patients. Eventually, something clicked in me, and I seemed to wake up, realizing the false precepts of my medical education. Thanks to my patients, I was able to experience sudden illumination, insight. This is what I have been searching for since I was 18 years old, when I was devastated by that terrible stroke and was eager to find out what caused it and how doctors planned to improve my health and condition in the future.

My medical education didn't teach me anything about the effects of food on health. Nutrition was almost never covered in medical school, in my textbooks, or during practice. There were only a few questions on this topic on my qualifying exam. And yet, one simple insight allowed me to rid patients of ineffective drugs and protect them from dangerous surgical interventions, offer them a simple and effective path to health and longevity, and also get rid of excess weight forever.

A global phenomenon

Wondering if this trend could be applied beyond the small population in Hawaii, I began researching traditional diets different cultures worldwide. I must say that the dependence I identified was confirmed again and again. Diet, which is unfortunately often overlooked, was indeed a fundamental component of human health.

The full potential of practical dietetics was revealed after I took up additional research about the impact of a nutritious diet on human health. Raking through deposits of scientific journals in the Royal Medical Library medical center, I realized that I was far from the first therapist or scientist who noticed the effect of a diet based on starches on getting rid of a variety of ailments. Many authors before me have discovered that potatoes, corn and whole grains help restore health, while meat and dairy products lead to chronic diseases that make life difficult.

In studying these journals, I also saw that people who were already suffering from some serious illness could reverse the process and begin to recover simply by stopping eating the foods they were accustomed to that were undermining their health and switching to a starchy diet that supported the natural process recovery. And more than one article was devoted to this: many studies described the normalization of weight, as well as the disappearance of chest pain, headaches and arthritis due to changes in diet. Kidney disease, heart problems, type 2 diabetes, intestinal disorders, asthma, obesity and other ailments receded under the onslaught of a healthy diet. The enormous volume of research reported in these journals over the past 50 years has shown that my patients with chronic diseases problems that seemed incurable could be helped by a starch-based diet supplemented with fruits and vegetables. And no medications or surgeries would be required!

I wanted to tell the world that it was possible to improve health and avoid various ailments simply by changing the diet, and that this discovery of mine, which I made while working on plantations, had already been scientifically documented. I was confident that my revolutionary breakthrough would be widely supported, that this happy accident would allow others not to waste time searching for the truth, that this truth should be shouted about in a world of people who seek to rid themselves of pain and suffering.

A-type personality is a system of traits that characterize an individual, among which the leading ones are a tendency to compete, impatience, and irritability. The authors of the typology are American scientists Ray Rosenman and Meyer Friedman. It is believed that representatives of this type are most susceptible to diseases of cardio-vascular system. Here and below are notes from the editor and translator.

The Great Depression was a global economic crisis that began in 1929 and ended in 1939, and was most acute from 1929 to 1933. The crisis was felt most acutely in Canada, the USA, France, Great Britain and Germany.

John McDougall, Mary McDougall

Starch energy. Eat deliciously, take care of your health and lose weight forever

John A. McDougall, MD, and Mary McDougall

The Starch Solution

Eat the Foods You Love, Gain Your Health, and Lose the Weight for Good!

Scientific editor Nadezhda Nikolskaya

Published by permission of John A. McDougall, MD, c/o Bidnick & Company.

Legal support for the publishing house is provided by the Vegas-Lex law firm.

This book is well complemented by:

Colin Campbell

Plant based diet

Lindsay Nixon

Dedicated to our grandchildren - may the starch diet give you a better future

To the readers

Diet is a powerful regulator of the body’s condition. If you are seriously ill or taking medication, be sure to check with your doctor about how this diet may affect you and how it will work with your medications before changing your diet or exercising. The people mentioned in the book are real and their names are used with their permission. If you do what they do, you will achieve similar results. Of course, the consequences of using any method are very individual, but in most cases, a starch diet really allows you to avoid a number of common diseases, restore health and improve your appearance. (Cancer cures are real and documented, but less common.)

In the last year and a half alone, starch has opened the door to health for thousands of my patients, helping them lose weight and curing them from diseases resulting from poor nutrition - high blood pressure, diabetes and inflammatory arthritis. More than five thousand people have attended McDougall's five- and ten-day programs, and for most of them, their lives have been completely changed. One and a half million people bought eleven of my previously published books. The longer I practice medicine, the clearer decisions come to me.

In Starch Energy, I'll share with you what I've learned and show you what you can and should do to regain control of your health and well-being. You'll find intuitive information backed by scientific evidence, an easy meal plan, and hundreds of easy, delicious recipes. After studying the information provided, you will understand how to change your life for the better, without denying yourself your favorite dishes.

In addition to losing weight with virtually no effort, you will look better, feel better, and your life and activities will also improve. Your blood pressure and cholesterol levels will normalize, and your digestive system will finally start working the way it should. In most cases, you can avoid medications and supplements while maintaining your budget and enjoying natural health. Once you try this method and feel the results, you will realize that the starch diet is the answer you have been looking for all your life. If you wish, you can immediately begin the seven-day start-up plan in Chapter 14: follow it by reading the book and learning how and why the method works.

Instead of losing weight, do you lose interest and motivation, and the lost pounds quickly come back? Unexpectedly, potatoes can help in this situation. Latest research propose to reconsider the attitude towards starchy foods.

In his recently published book Starch Energy (MYTH Publishing), Dr. John McDougall offers a new look at eating habits modern man. The book provides step by step plan transition to nutrition according to McDougall, as well as recipes for simple and delicious dishes. The doctor calls for completely eliminating meat and dairy products from the diet and replacing them with whole grain cereals, legumes, vegetables and fruits. In a new study, the doctor describes the starch diet and provides tips for maintaining excellent health. Let's figure out what's what.

DNA proves: we are “starch eaters”

Experts have long come to the conclusion that the basis of the diet of primates, including humans, should be plant foods. Our anatomy and physiology require this. The natural diet of our closest relative, the chimpanzee, is almost entirely vegetarian. On dry days, when fruit is scarce, chimpanzees eat nuts, seeds, flowers and bark.

Genetic testing has shown that starch is the best food for human development. The DNA of humans and chimpanzees is almost identical. One subtle difference is that our genes help us digest more starch—an important evolutionary change. It was our ability to digest starch and satisfy our energy needs with it that allowed us to move to the northern and southern regions and populate the entire planet.

Starches satisfy appetite better than meat

The feeling of hunger is necessary for our survival. You can't fool hunger by walking away from the table, putting down your fork mid-meal, putting food on small plates, or counting calories. You've probably heard that when it comes to weight, all calories are the same. This is not true, especially when it comes to satisfying your appetite and storing fat. Three components of food produce the fuel we know as "calories" - proteins, fats and carbohydrates. Starches such as corn, beans, potatoes and rice are high in carbohydrates and dietary fiber and very low in fat.

Satisfying hunger begins with filling the stomach. Compared to cheese (4 kcal per 1 g), meat (4 kcal per 1 g) and oils (9 kcal per 1 g), starches are low in calories (about 1 kcal per 1 g). They provide a feeling of fullness with only one-fourth the calories of cheese and meat and one-ninth of the calories of butter. In addition, this feeling of fullness is more complete. Studies comparing the ways in which carbohydrates and fats satisfy hunger show that carbohydrates satisfy the appetite for several hours, while fats have a short-term effect. In other words, if your lunch consists of starch, you will not feel hungry for a long time, whereas if it is fat, you will very soon want to eat again.

Excess starch does not turn into fat deposits

A widely held myth states that the sugars in starch are easily converted into fat, which is then stored on the stomach, thighs and buttocks. If you look at the research on this topic, you will see that all scientists agree that this is wrong! After eating we break down complex carbohydrates into simple sugars. These sugars are absorbed into the blood, which carries them to trillions of cells in the body to provide energy. If you eat more carbohydrates than your body needs, almost a kilogram of carbohydrates can quietly accumulate in the muscles and liver in the form of glycogen. You burn these reserves in the form of heat and physical activity, and not even while playing sports, but, for example, when you go to work, type, work in the yard, or simply change your body position while reading.

The idea that carbohydrates in our body turn into fat, which tends to accumulate, is just a myth and nothing more: in human body even a significant amount of carbohydrates leads to the appearance of a completely insignificant amount subcutaneous fat. However, in the case of animal and vegetable fats the situation is somewhat different. A cruise ship passenger gains an average of three to four kilograms during a seven-day trip due to buffet meals that include meat, cheese, buttered vegetables and fatty desserts. Where does your belly fat come from? The fat you carry around is the fat you eat.

Starches give us energy

Thanks to a diet based on starches, you will literally glow with health, while at the same time getting rid of excess fat deposits. Endurance athletes know the benefits of "charcoal loading." In addition to ensuring maximum performance, a starch diet improves blood flow to all tissues of the body. The face and skin become brighter due to improved blood circulation. Nice by-effect consuming low-fat starches means the disappearance of oily shine, blackheads, comedones and acne. Thanks to weight loss and the resulting significant relief from arthritis symptoms, people on this diet feel active, mobile and younger.

Self-healing with a starch diet

Three-quarters of the diseases affecting people in developed countries are long-term chronic conditions: obesity, heart disease, type 2 diabetes and cancer. What unites the sick? A diet consisting mainly of meat and dairy products, fats and processed foods. Understanding the problem leads to a simple solution: by replacing these heavy-bodied foods with healthy starches, vegetables and fruits, we can reduce or even eradicate the enormous personal, social and economic costs that chronic disease entails.

Starches support our body's natural ability to repair itself by providing the ideal balance of carbohydrates, proteins, fiber, fats, vitamins and minerals along with a balance of antioxidants and other plant phytochemicals. Unlike foods that cause diseases, starches do not contain large quantity cholesterol, saturated or unsaturated fats, animal proteins, chemical toxins or dangerous microbes.

John McDougall, Mary McDougall

John McDougall calls for completely eliminating meat and dairy products from the diet and replacing them with whole grain cereals, legumes, vegetables and fruits. This is the only way to save yourself from the common health problems of our time (cardiovascular and cancer diseases, type 2 diabetes and arthritis), the causes of which are the consumption of animal products. He backs up his position with scientific data. The book provides a step-by-step plan for switching to the McDougall diet, as well as recipes for simple and tasty dishes.
For everyone who wants to eat healthy and is looking for the best way to improve their health.

Original edition: John A. McDougall, MD, and Mary McDougall. The Starch Solution. Eat the Foods You Love, Gain Your Health, and Lose the Weight for Good!

Introduction

My own journey to a starch diet
Excessive wealth ruins our health
Lessons from my patients
A global phenomenon
McDougall Health Care Program
McDougall method using starches

Part I. Treatment with starch

Chapter 1. Starch - traditional human diet

What is starch?
Starch is the key ingredient
Classification of main food products according to McDougall
The Real Paleolithic Diet
Diet of the rich ancient Egyptians
Warrior Diet
Our DNA Proves We're 'Starch Eaters'
Non-food uses of starch
Development of starch
The truth is well known

Chapter 2. A diet based on starches is the key to health and beauty

The truth is simple and clear
Starches help maintain physical fitness
Starches satisfy appetite
Excess starch does not pass into body fat
Fat is the currency of metabolism, stored until times of famine
Starches give us energy
Health is attractive
Moderation is not for passionate people

Chapter 3. Five main poisons in animal products

Cause and investigation
Confuse your customers and then slowly kill them
Animal products have more similarities than differences
Five Animal Food Components That Are Poisoning You
Toxin: protein
Toxin: fat
Toxin: cholesterol
Toxin: methionine
Toxin: food acid
The road to detoxification is paved with starch

Chapter 4. Self-healing with a starch diet

The Key to Recovery: Breaking the Vicious Cycle
The body strives for health
An incredible example of self-healing
Common diseases resulting from poor circulation
Self-healing of heart disease
Common autoimmune diseases
Self-healing of inflammatory arthritis
Self-healing of cancer
Self-healing from other diseases
Chronic illness doesn't mean it's forever

Chapter 5: Ministry of Agriculture and Starch Policy

Recommendations from the Ministry of Agriculture
Problems with recommendations
Who controls the policy of the Department of Agriculture?
Dietary Guide for Americans
2010 Dietary Guidelines for Americans: A Big Step Forward
Doctors' opinion
The wave recedes

Chapter 6. We are eating our own planet

Our food preferences aren't just about us.
Global health crisis
Environmental destruction
Livestock and global warming
Impact of livestock farming on the environment
Population growth
It's not hunger that kills, it's people that kill
Many answers and only one solution

Part II. Basic nutrition questions

Chapter 7. When friends ask: where do you get your proteins?

Perhaps you have become a victim of advertising?
Public opinion ignores science
Russell Henry Chittenden told the truth a century ago
Chittenden's experiments
Experts agree: 40 to 60 g is absolutely enough
Difference between plant and animal proteins
Why do we continue to doubt?
William Rose found out what proteins and amino acids people need
Incorrect assessment by organizations and associations
Expert Misconceptions About Plant Proteins
Misjudgment by the American Heart Association
Potato-based diets contain all the necessary proteins and amino acids for men, women and children
Your ignorance can lead to illness
Starches are the ideal food

Chapter 8. When friends ask: where do you get your calcium?

Calcium in a glass
Misconceptions Strengthen Manufacturers' Profits, Not Your Bones
After all, it’s true that a talking cow won’t deceive you?
We get calcium from the soil, not from cows
Calcium is good for you, we just don't need as much
Bantu Women: When Plants Contain Excess Calcium
Can you get sick due to a lack of calcium?
If a person eats normally, he will not suffer from calcium deficiency
Manufacturer-funded scientific studies report only small benefits of dairy products for adults
Increased protein and acid content in meat and dairy products leads to increased fractures
Dairy products cause serious health problems
Calcium supplements can also be dangerous
Milk is a dirty word
The dairy industry is not responsible

Chapter 9. Confessions of a Fish Killer

Plants contain all omega-3 and omega-6 fatty acids
Fishy taste in health complaints
Fish contains toxic mercury
Fish may increase risk of heart disease
Scientists' opinion
Raising fish on a farm does not exempt you from responsibility.
Risks of consuming fish and fish oil
I can no longer justify eating fish or even just fishing.

Chapter 10. Fat Vegan

Old habits are hard to break
Fat is always fat
Does it prevent vegetable oil heart diseases?
Nuts and seeds are too high in calories for daily consumption
Soy food may be fake
Fake soy products can be harmful
The whole is worse than the sum of the parts
Concerns about soy lead to revision of recommendations
Starch helps the vegan cause

Chapter 11. If you want to be safe, don’t take dietary supplements!

What are vitamins and minerals?
Harmony of plants
A tablet is not a plant
Randomized controlled trials prove supplements are useless or dangerous
Depleted soil - a marketing ploy
Vitamin D - the sunshine vitamin
Confounding factors exaggerate the benefits of vitamin D
Vitamin D: standards are too high
Solariums - second good way increase vitamin D levels
Supplements are a last resort
Vitamin B12 deficiency is the last line of defense for meat lovers
Where does B12 come from?
Risk of Vitamin B12 Deficiency versus Risk of Cardiovascular Disease and Cancer
Recommendations for B12 Replenishment
Receive nutrients naturally

Chapter 12. Salt and Sugar: Scapegoats in the Western Diet

Die for love of salt?
Salt as a synonym for value
Reducing salt intake may increase risk of death and disease
We love salt
The problem is not the salt, but the products where it is added.
How much salt do you need?
Life should be sweet
Sugar will not lead to obesity or diabetes
Glycemic index: not for prime time
Simple Sugars Can Cause Problems
Don't give up your natural habits

Part III. Practical solutions

Chapter 13. Practice of the starch diet

Ready to get started?
What to eat and what to avoid
Starch, vegetable or fruit?
Starches
Green, yellow and orange (non-starchy) vegetables
Fruits
How to cook food
Healthy alternatives to your favorite foods
Which soy products are the healthiest?
Give preference to natural products
How to make it safe to eat soy?
Arranging your kitchen and pantry
Products with a long shelf life that should be on hand
Fresh food to have on hand
Food that should be in the refrigerator
Frozen foods to keep on hand
Herbs and spices
Snacks
Cookware
If you're not in the mood to cook
When you eat out
Starch diet and savings

Chapter 14. The 7-Day Startup Plan

be ready
Final preparations
Go! Starchy menu for a trial week
How to Achieve Maximum Weight Loss

Chapter 15. 100 Favorite Recipes

Start of the day

Soaked cereal overnight
Fluffy pancakes
French toast
Pumpkin Pecan Muffins
Blueberry muffins
Whole grain cookies
Big potato pancake
Potato pancakes
Mexican-style scrambled eggs without eggs
Stella Blue Tofu Omelet
Vegetables Benedict
Breakfast "East - West"

Salads

Yukon Potato Salad
Vegetable tabbouleh
Pasta salad
Summer panzanella with tomatoes
Pasta salad with avocado and tomatoes
Lentil salad for a picnic
Mexican salad "Fiesta"
Rainbow salad
Quinoa salad
My Caesar salad
Eggless egg salad

Dressings and sauces

Tofu sour cream
Tofu mayonnaise
Thousand Island sauce based on tofu
Thick dressing with cilantro and garlic
Low-fat Provençal dressing
Citrus chili dressing
Red pepper aioli*
Tahini sauce
Spicy Peanut Sauce
Enchilada sauce
Mushroom Marsala sauce
Gravy “Golden”
"Non-Parmesan cheese"
Cashew milk

Sandwiches and wraps

Burgers with lentils and potatoes
McDougall's vegetarian burgers
Tamale burgers
Sloppy Joe Lentil Sandwiches
Rapa with fresh tomatoes
Wraps with falafel
Spicy tacos with tofu, shredded cabbage and cilantro garlic aioli
Vegetable brines "Baja"
Wraps with tofu “BBQ”
Tofu in lettuce leaves

Sandwich fillings

Artichoke pate
Pate “A la tuna”

Soups and stews

Miso soup
Simple gazpacho
Minestrone
Quick black bean soup
Tortilla soup
Soup with tomatoes and basil
Potato soup
Moroccan red lentil soup
Pea soup with vegetables
Festive soup "Dal"
Quinoa chowder
Stewed black bean and chipotle soup
Autumn vegetable soup
Sweet Potato Soup
Broccoli soup
Champignon soup with pearl barley
Lentil stew "La Ventana"
Pumpkin stew cooked in pumpkin
Sweet potatoes stewed Tunisian style
Assorted legume stew
"Chickpea Delight"

Main dishes

Good old tofu bread
Tamale Pie
Enchiladas with beans and corn
Thai green rice curry
Paella with artichokes
Caribbean Rice
Polenta with black beans and mango salsa
Tex-Mex potatoes
Spicy Lima Beans with Braised Cabbage
Shepherd's Pie with Vegetables
Peppers stuffed with potatoes
Potato enchiladas
Baked pasta cream sauce cashew
Thai noodles
Soya glazed soba with crispy tofu and vegetables
Spinach fettuccine with pesto sauce
Mushrooms Stroganoff style
Potato gnocchi with asparagus and butternut squash
Lasagna with tofu
Pasta with spicy nut sauce
Penne baked Florentine style

In addition to the main course

Guacamole
Mango salsa
Baked beans
Tofu sauce with tacos
Corn tortillas
Red potatoes "Southwest"
Stewed potato pizza
Rice "Rainbow"

For dessert

Banana bread
Banana ice cream
Brownie
Festive chocolate cake
Chocolate glaze
Carrot cake
Apple Crisp
Oatmeal crisp with peaches
Fluffy chocolate pudding

Acknowledgments
Bibliography

A book that has helped thousands of people get rid of excess weight and diseases without drugs. And, what’s nice, without tormenting yourself with hunger strikes. And most importantly, the main thing here is not bread, but the most common and beloved product by Russians - potatoes. It turns out he works wonders.

John McDougall, physician and health specialist healthy eating, has been fighting misconceptions about food for 30 years and the pharmaceutical and health care industry's focus on making a profit by any means necessary (and spreading harmful nutrition myths among them). Behind last years McDougall's recommendations have opened the door to health for thousands of people, helping them lose weight and recover from serious illnesses.

The McDougall Diet is a simple and enjoyable way to eat. You won't feel hungry or deprived of anything because the starches and carbohydrates-based diet is very satisfying and healthy. You don't have to follow the diet 100% - you will still feel changes for the better.

There is a lot of useful information in the book:

Self-healing methods with starch
7-Day Step-by-Step Plan to Change Your Diet
100 recipes from potatoes and other products available to everyone
Examples of misconceptions about proper nutrition
Is the persecution of sugar, salt and dietary supplements fair?
results scientific research and experiments

The main goal of the program is not so much to lose weight without difficulty, but to improve your health. Switch to a diet of starches and you will look better. Your blood pressure and cholesterol levels will normalize, and your digestive system will finally start working like a clock. Many people are eliminating medications and supplements—and saving money while enjoying natural health.

Who is this book for?

For everyone who cares about their health and wants to eat right.

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