We're off and running in a new month, and it is a good time to take stock of the various obstacles and challenges that can get between us and the outcomes we're seeking to achieve. Having clarity in our understanding and application of the fundamental principles is quite important, as Jeff addresses in his discussion of the MWL guidelines.
JeffN wrote:The recommendations of Dr. McDougall and myself come from not only a thorough review and understanding of the scientific literature on these issues, but also from decades of clinical experience working with clients in a closed residential setting.
However, in the last few years, people have come up with their own personal ways to improve the MWL program ("hacks"), usually based on their own short term experience or a “N of 1.” Most often, they do not have the understanding of the literature or the long-term clinical experience we do. In addition, we are not interested in promoting "hacks" to the MWL to produce short term results that will be unsustainable for most people. As Dr. McDougall always says at the program, we are not here for instant results, we are here to get you to like the food and teach you a sustainable program. We could easily serve you an all (or mostly) vegetable diet and you would have better initial short-term results but it will be unsustainable. As Dr Lisle says, be the tortoise, not the hare.
It is important to realize that any "hacks" to the MWL that are not in the above newsletters, or that do not come directly from Dr. McDougall or myself, are not part of the MWL program, nor do we recommend them.
As Dr. McDougall said in a recent newsletter...
https://www.drmcdougall.com/misc/2017nl/jul/simple.htm
"many popular healthcare "gurus" have had no formal education in the potentially life-threatening matters of your health. Almost as troubling are the credentialed healthcare/diet advisors who provide advice based solely on reading other people's research articles. The relevance of their guidance must be placed in the context that many of them haven't touched a patient since their primary dietetic or medical training."
People will often say, I was doing the MWL program but it wasn't working till I also did "X," to which they are often unaware that "X" Is already a part of the MWL program. On the other hand, people will often say they are following the MWL program and doing "Y" but they are unaware that "Y" is not part of the MWL program nor recommended.
Before making any "hacks" to the MWL program, we recommend you give the MWL program with the refinements mentioned above a fair and honest chance. If you are having difficulty, then join the weekly weigh-in group and/or contact us directly.
Here are a few of the "hacks" people make that are not recommended. None of these are new. All have been around for a long time and seem to get recycled every few years
- A predominately raw food diet
- Eating only raw foods till 4 PM
- Intermittent fasting
- Restricted feeding window
- Extended fasts to lose weight
- Smoothies
- Juicing
- Basing their diet on non-starchy vegetables
- Eating only foods low in the GI/GL
- Not including starch at each meal.
- Delaying the starch component of a meal.
- Eating only fruit for breakfast
- Eating only non-starchy vegetables for breakfast
- Excessive or extreme exercise
- Food Combining
- Meal Replacements
- Supplements
- SOS free diet
In regard to added salt and added sugar, we recommend buying and preparing food without either and if any are to be used, to add them at the table on the surface of the food. If either one is troublesome and create uncontrollable cravings for you, then leave them out.
While anecdotal stories are interesting, and you can always find them for almost any intervention, that is not why we are here or what our programs are based on. If we go by anecdotal evidence, we open a huge door that we don't really want to because then why not believe anyone with any anecdotical stories and testimonials regardless if they are doing any of the "hacks" listed above or if they are doing Paleo, Atkins, Weight Watchers, etc.
We are here because we are an evidence & science based program.
And here is an overview of some distractions that tend to pop up.
JeffN wrote:Distractions
- Coffee & Tea
While there may be Individual reasons to avoid these, they are not an issue for the MWL program. There is no recommendation to avoid them as part of the MWL program. We serve both decaf and regular tea at the program and have no qualms if someone walks to Starbucks and gets a cup of coffee.
- Salt, Sugar
We are not a SOS free program. We only ask you to reduce the amount to a true condiment, and to just sprinkle it on your food at the table. You don't have to eliminate them if they are not a problem for you. Understand that for many people, the real issue is not sugar (or salt) per se, but how they are consumed and with what company. Most sugar is consumed as liquid calories (sugar sweetened beverages, sports and energy drinks) or as part of ultra processed highly palatable food (donuts, cupcakes, brownies, etc.). Same with salt. Most all the salt we consume is in the form of ultra processed foods.
Most people find that when the eliminate the sugar filled liquid calories and the ultra processed foods that are high in sugar, salt and are also high in fat and calorie density, they can use salt and/or sugar as a condiment without a problem
- Goal Weight
We want you to focus on the 10 Points of MWL. Setting a goal weight has many disadvantages and can often be unrealistic. If one follow the principles and guidelines, they will hit upon their healthy weight.
- Nutrients and the RDA/DRI
The RDA/DRI’s do not always apply to those following a healthy starch based diet. However by following the guidelines, especially starting meals with a soup or salad and the 50/50 guideline, ones diet with be very nutrient dense. In regard to weight, we do not recommend tracking your nutrients. Follow the plan, and the nutrients will be there.
- Advice
If you are new here, you are here to learn. Please learn our approach first and how best to implement it before giving out any advice. You can be supportive but keep the focus on you and the 10 point checklist. This is not a negative but a positive. It is not self-centered but self-nurturing. Along with myself, we have 2 wonderful moderators who have long-term success following the MWL program who keep an eye on the questions begin asked.
- Vegan
While we recommend eliminating all animal products, we are not a “vegan” program per-see. The reason is, vegan is a word that just tells you what not to eat (animal products). Our message is focused more on what to eat (minimally processed starches with the addition of fruits and vegetables). While there has been an increase in the amount of vegan food available in grocery stores and restaurants and meal delivery services, most all of it fails to meet our guidelines.
Enjoy the weekend, have a great week, take care & be well!