Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
McDougall diet
Like the vegetarian and vegan diets, the Mc Dougall diet (from its inventor, the American doctor McDougall) also abhors the use of meat, fish, molluscs and crustaceans;
Positives
This dietary style is purely aimed at the preservation, or rather at the restoration, of the state of health, since the absence of animal fats (containing saturated fatty acids and cholesterol) makes it particularly indicated for the REDUCTION of cholesterolemia, therefore of atherosclerotic risk. It follows that, by reducing the possibility of vessel obstruction, the McDougall diet also drastically reduces the cardio-circulatory danger, to which the high potassium (K) content also contributes, which in turn is responsible for the modulation of arterial pressure. Last but not least, the extremely 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, effectively reducing the symptoms of constipation.
From the point of view of weight control, the McDougall diet also greatly favors weight reduction since, in addition to animal-derived fats, it totally excludes ALL seasoning oils, oil seeds (dried fruit) and processed foods (even vegetables) ) rich in lipids (vegetable frankfurters, vegetable steaks, tofu, etc.).
The McDougall diet is very rich in phytoestrogens, compounds "potentially" useful in the fight of the typical symptoms of the climacteric syndrome.
Downsides
On the other hand, we recall that a "reckless" increase in dietary fiber can induce chronic malabsorption and lead to an excess of daily faecal evacuations (similar to diarrhea); as if that were not enough, along with dietary fiber, vegetables provide high amounts 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 food professionals claim that vegetable proteins, especially raw fruits and vegetables, are not easily digested and therefore do not contribute to raising the daily protein content; I would avoid discussing the veracity of a similar statement but, if this were the case, the McDougall diet would be extremely deficient in amino acids and above all the essential ones.
Unfortunately it's not over; the McDougall diet is also very poor of 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 fruits, there may also be a shortage of essential fatty acids from the omega three series.
Diet breakdown
The McDougall diet is a rather extreme food therapy; it could certainly induce the improvement of the metabolic parameters linked to cholesterol and, probably (thanks to the abundance of potassium and the low presence of added sodium), also of the arterial pressure, besides inducing a rather rapid drop in body weight even if indiscriminate ( lean mass and fat mass).
There are no particularly detailed indications for the calculation of requirements and the distribution of meals but, as regards food choices and the amount of energy nutrients, McDougall is rather strict:
- Eliminate, as already mentioned, food of animal origin, condiments, oilseeds, plant products, artifacts and fats, etc.
- Eliminate all refined foods (including white flour)
- Eliminate all processed sugary foods (fruit juices, sweets, etc.)
- DO NOT consume more than 3 fruits per day
- Remove the nerves
- Focus meals on a single plate based on complex carbohydrates
- Ultimately, divide the 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 contribution of: cobalamin (vit. B12), calciferol (vit. 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 needs food supplementation with:
- Cobalamin: in the form of periodic injections or with tablets (especially before and during pregnancy)
- Vitamin D and calcium: generally in combination against the increased risk of skeletal complications (especially during pregnancy, lactation, growth and from pre-menopause up to the resolution of any climacteric symptoms)
- Ferrous iron: only if necessary, therefore in the event of full-blown anemia or during pregnancy
- Essential amino acids: if the subject does not follow a balanced diet
- Soy protein: as for essential amino acids
McDougall Diet - Example
Employee who walks 3 times a week for 45 '.
| Sex | F | |||
| Age | 33 | |||
| Stature cm | 168 | |||
| Wrist circumference cm | 14.4 | |||
| Constitution | Slim | |||
| Stature / wrist | 11.6 | |||
| Morphological type | lanky | |||
| Weight kg | 75 | |||
| Body mass index | 26.6 | |||
| Desirable physiological body mass index | 18.5 | |||
| Desirable physiological weight kg | 52.2 | |||
| Basal kcal metabolism | 1283.3 | |||
| Coefficient of physical activity level | Light, no aus 1, 42 | |||
| Kcal energy expenditure | 1822.2 | |||
| Diet | IPO CALORICA | 12796 Kcal | ||
| Lipids | ≤10% | 127, 6kcal | 14, 2g | |
| Protein | 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 | ||
Example McDougall diet - 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 | |||
| Integral semolina pasta | 120g, 388.8kcal | ||
| Tomato puree | 100g, 24.0kcal | ||
| Lettuce | 100g, 18.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Pere | 250g, 145.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Stewed beans | |||
| Dried borlotti beans | 100g, 311.0kcal | ||
| Fennel, bulb | 100g, 62.0kcal | ||
Example McDougall diet - 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 | |||
| Integral semolina pasta | 110g, 407.0kcal | ||
| Zucchini | 100g, 32.0kcal | ||
| Radicchio | 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 | ||
Example McDougall diet - 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 soup and carrots | |||
| Pearl barley | 120g, 381.6kcal | ||
| carrots | 100g, 33.0kcal | ||
| Rocket salad | 100g, 25.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Pere | 250g, 145.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Lentil soup | |||
| Dried lentils | 100g, 325.0kcal | ||
| Endive | 100g, 17kcal | ||
Example McDougall diet - 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 | |||
| Polenta slices | 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 | |||
| Peas boiled | |||
| Dried chickpeas | 100g, 306, 0kcal | ||
| onions | 100g, 26, 0kcal | ||
Example McDougall diet - 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 | |||
| Pasta with eggplant | |||
| Integral semolina pasta | 120g, 388.8kcal | ||
| Aubergine | 100g, 15.0kcal | ||
| Lettuce | 100g, 18.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Pere | 250g, 145.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Stewed beans | |||
| Dried borlotti beans | 100g, 311.0kcal | ||
| Fennel, bulb | 100g, 62.0kcal | ||
Example McDougall diet - 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 | |||
| Integral semolina pasta | 110g, 407.0kcal | ||
| Yellow peppers | 100g, 22.0kcal | ||
| Radicchio | 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 | ||
Example McDougall diet - 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 | |||
| farro | 120g, 402.6kcal | ||
| Frozen artichokes | 100g, 38.0kcal | ||
| Rocket salad | 100g, 25.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Pere | 250g, 145.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Lentil soup | |||
| Dried lentils | 100g, 325.0kcal | ||
| Endive | 100g, 17kcal | ||
