Here are some recipes for inspiration to do Maximum Weightloss program McDougall style.
For maximum weight loss, fill your tummy with a low-calorie soup, salad and then eat some starch. You can, of course, combine the starches in your salad like in these recipes. Steamed vegetables are a great add-on to anything.
Always keep some frozen veggies at home to make your meals simple and quick to make without needing to cut a lot of things if you don´t have the time to.
Snack with 1-2 fruits a day. Yóu can eat limitless of non-starchy veggies.
Salads
Soups
Starch-based recipes
Find also some recipes at drmcdougalls own website. He also has a 12 day program; if you have a hard time losing weight on your own, check it out.
Healthy snacks
- Kale chips
- Carrots with hummus dip
- Cup of berries
- Nicecream made from frozen bananas or mango.
- Cauliflower wings
- Roasted chickpeas
- Non-fat plant-based yogurt
What should you avoid to achieve maximum weight loss?
- All animal products; meat, dairy, cheese, and eggs.
- Oils
- Sugar
- Ultra-processed foods
- Nuts and seeds
- Coconut and coconut milk
- Avocados
- Flour and flour products
- Limit fruit intake to 2 servings a day.
- Soy, limit intake since tofu and soybeans are quite high fat. You can use silken tofu.
How much weight can you lose?
This is very individual and based on your personal calorie need and deficit. Average weight loss with a 500 calorie deficit a day is 1 pound a week. In the beginning you might lose additional 2-4 pounds water weight. With this maximum weight loss program you will probably lose even more, if you can stick to it and really eat your half plate salads.
After the diet
This diet is not sustainable for a long time, and when you have lost weight, you might add some healthy fats to your daily diet, like a small handful of nuts or ½ avocado. Sprinkle a couple of tablespoons seeds in your salad or increase somewhat the intake of oats and soybeans, which both have fats. Chia- and flax seeds are both good sources of omega 3 fats, same as walnuts.
You might also want to ensure you are getting all vitamins and minerals you need from your diet. Supplement with B12. You might even need Iodine, selenium, and D-vitamin. Read more on what vitamins you need in this complete guide on a plant-based diet.
