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The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good! par [McDougall, John, McDougall, Mary]
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The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good! Format Kindle

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Longueur : 348 pages Word Wise: Activé Langue : Anglais

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Présentation de l'éditeur

From Atkins to Dukan, fear of the almighty carb has taken over the diet industry for the past few decades--even the mere mention of a starch-heavy food is enough to trigger an avalanche of shame and longing. But the truth is, carbs are not the enemy. Now, bestselling author John A. McDougall, MD, and his kitchen-savvy wife, Mary, prove that a starch-rich diet can actually help readers lose weight, prevent a variety of ills, and even cure common diseases. By fueling the body primarily with carbohydrates rather than proteins and fats, readers will feel satisfied, boost energy, and look and feel their best.

Including a 7-Day Sure-Start Plan, helpful weekly menu planner, and nearly 100 delicious, affordable recipes, The Starch Solution is a groundbreaking program that will help readers shed pounds, improve their health, save money, and change their lives.

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  • Format : Format Kindle
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  • Nombre de pages de l'édition imprimée : 368 pages
  • Editeur : Rodale; Édition : 1 (4 juin 2013)
  • Vendu par : Amazon Media EU S.à r.l.
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Format: Broché Achat vérifié
Lecture essentielle ! Ce livre ne s'adresse pas forcément qu'aux végétariens et aux végétaliens, mais à toute personne qui veut prendre soin de sa santé. Inclus un programme de 7 jours et une série de recettes.
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Ecrit en Anglais - Brilliant book - loads of science and then simple advice that's easy to follow.,(lots of good references to back him up!)
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Commentaires client les plus utiles sur (beta) HASH(0x983db090) étoiles sur 5 739 commentaires
611 internautes sur 648 ont trouvé ce commentaire utile 
HASH(0x9840dd44) étoiles sur 5 Good, sound science for good, sound health! 8 mai 2012
Par Truthful One - Publié sur
Format: Relié
My favorite quote from the book sums up Dr. McDougall's philosophy on health, "I have often been asked, "You are a doctor, so why do you speak against the practices of fellow physicians?" The answer is simple: I never took an oath to protect the financial interests of the medical industry." Dr. McDougall dares to to tell us how to become healthy, and therefore put doctors, hospitals, and big pharmaceutical companies out of business!
The book details plant based eating that give you plenty of protein and vitamins, low fat, ZERO cholesterol, and nothing but pure energy. I have been eating this way thanks to Dr. McDougall, Dr. Caldwell Esslestyn, and Dr. T. Colin Campbell after I saw the Forks Over Knives Documentary in June 2011. I have never been healthier or had more energy - probably not even as a kid! I have completely reversed my obesity and type II diabetes and am off all my Metformin, now I am a diet controlled diabetic eating exactly as outlined by Dr. McDougall. I have lost 95 pounds, lowered my total cholesterol from 390 to 100, and am also off my high blood pressure medicine with a bp of 110/70.
The book includes a 7-Day Sure-Start Plan backed up by practical information on how to ready your kitchen, your family, and your life for this change in the way you eat, and includes nearly 100 easy-to-prepare recipes to suit every taste. The Starch Solution is different because it offers a way of eating that keeps you feeling satisfied. You won't feel hungry or deprived, because starches are not only healthy, they're also comforting and filling. This is a plan you can follow indefinitely--even when you stray by not following it 100 percent--and its benefits will be with you for a lifetime.
You owe it to yourself to read this book, and give it a try. You will definitely be glad you did!
419 internautes sur 445 ont trouvé ce commentaire utile 
HASH(0x9840dd98) étoiles sur 5 I am a "Paleo Enthusiast" 1 décembre 2012
Par MT Sky - Publié sur
Format: Format Kindle Achat vérifié
For years, even before it was trendy, I was interested in the "paleo diet", which asserts that if we eat like our early ancestors did before the dawn of agriculture, we will be much healthier because our species evolved on the hunter gatherer lifestyle, not based on an agricultural lifestyle.

In other words, homo sapiens have been surviving for 200,000 years predominantly on animals (meat, fish, fowl), fruit, nuts, and vegetables. We didn't evolve to consume milk throughout life (especially that of another species) or grains, or beans. One of the implicit arguments is that we didn't evolve to be consumers of starch, but the agricultural revolution starting around 10,000 years ago changed that, and the change has not been for the better. That is the premise of the paleo diet.

Dr McDougall, unlike the vast majority of authors who have backed away from the stance that a low fat high carbohydrate diet is healthy for humans, sticks to his guns and provides a cogent counter-argument to the paleo premise. He claims that humans evolved on starch, and that all forms of animal tissue (protein, fat, cholesterol) degrade health. It's a bold stance in a world that has turned away from the low fat high carb diets that were popular in the 1980's.

Dr McDougall claims that civilization was built on starch, and he's right. Without the cultivation of grains, beans, potatoes, etc., civilization as we know it would not exist. The hunter gather lifestyle cannot support the population density required to invent and build cities, roads, ocean vessels, steam engines, electricity, medicine, technology, etc. Without starch, paleo dieters wouldn't have even been born to discuss the evils of starch with each other on the internet.

Now does he go too far with his argument that the low fat vegan diet is optimal for humans? I don't know. I don't think anyone knows for sure, but his belief stems from over 30 years of improving the health of his patients, some of who were thought to be beyond help by the medical establishment. I think he does a good job showing that, even though civilization was built on starch, once a culture gets affluent and starts adding higher and higher levels of animal products and vegetable oils, health degrades rapidly.

I'm glad that I purchased this book, and would recommend it to open-minded health conscious friends, or anyone struggling with the diseases of western civilization (overweight, high blood pressure, heart disease, diabetes, cancer). I would also recommend it to paleo and low carb dieters who are concerned about recent research which sugests that levels of protein of over 1g/kg of body weight activates the mtor pathway, and increases cancer risk substantially. This research may also suggest that animal protein, with its higher levels of branched chain amino acids, may be worse than plant-based protein for this risk factor, but I'm not enough of an expert to discuss that (I'll just consider it and continue to try to understand the research for my own health).

Has this book changed my eating habits? Yes. I'm experimenting with reducing meat and adding back starch. It seems that when I stop adding oils and reduce animal protein significantly, starch doesn't cause my body to store fat. I've been stuffing myself with rice, oatmeal, vegetables, and fruit, and I've lost 2 pounds in the first week (which I gained from Thanksgiving).

Will it change my eating habits long term? I think so, but I'm taking it one day at a time for now.
387 internautes sur 413 ont trouvé ce commentaire utile 
HASH(0x98413090) étoiles sur 5 Want to feel great? Eat some "Starch" 8 mai 2012
Par MtnMike - Publié sur
Format: Relié
Want to lose a few pounds in a couple weeks?
Read a diet book, ANY diet book.
Want to become healthy, lose weight and feel great for life?
Read The Starch Solution.

When a friend or patient asks "where do I begin" This book will be at the top of my recommended reading list. I will tell them to begin their journey with The Starch Solution.

On a chance mountain bike ride, I met a physician that said he could only cure one condition, bacterial infections. The diseases that are so common to our world are only managed. However, he shared, that through nutritional counseling, he is beginning to help people heal themselves.

Rather than preach throughout our ride, he said, "Watch Forks over Knives and read The China Study."

I began there. Then I discovered Dr. McDougall and his wife, Mary. Soon the value of the words I was digesting became crystal clear. My mother was diagnosed with uterine cancer and patients, friends and family began sharing recent medical afflictions. In the four months that I have been on my journey, I have seen one friend die of bladder cancer, another has grade 4 pancreatic cancer.

I am committed to a Starch Solution lifestyle.My cholesterol has dropped 60 points, BMI is 24 and I feel great. The hills I climb on my bike seem shorter. This month I turn 55 and I am loving life.

I believe The Starch Solution is the book Dr. McDougall has always wanted to write. He pulls no punches, is direct, and presents a plain and simple argument for making changes that will promote health. He challenges you but includes enough footnotes and quoted research to satisfy the skeptics, providing ammunition for those scientifically inclined. The personal tales of the "Stars" will make it real for those that want to let their heart guide them to an answer.

Rather than skirting the issue by saying we should eat a "plant strong," or "whole foods" diet that has a "Spectrum" of choices, this book is clear when it states:

"The diet that best prevents disease, best supports the body's innate healing mechanisms, and best promotes sustained weight loss is a low-fat diet based on starches, with added vegetables and fruits, and with no animal products or free oils.

A giant step toward health and spontaneous healing is yours for the taking."

Thank you Dr. John and Mary.
662 internautes sur 720 ont trouvé ce commentaire utile 
HASH(0x984135b8) étoiles sur 5 Something of value to say 9 mai 2012
Par Michael Parish - Publié sur
Format: Relié
I read the book in one sitting. That wasn't hard to do since half of the book is vegan recipes. There isn't much here that he hasn't covered in prior books. I did notice that he focused more heavily on extracted vegetable oils. I'm glad he did since I read a research paper presented at the annual convention of the American Oil Chemist Society (can you believe the world has become this specialized?) on 5/6/2012. These are the guys that work with vegetable oils and figure out how to shove this stuff in every processed food in your grocery store. The health hazards of vegetable oil have proven to be even more harmful than animal fat. The discovery that heating vegetable oil repeatedly (there is a slight cooling and heating of the oil each time a basket of food is dropped into the oil) to temperatures used for frying and holding the oil at that temperature produced HNE's in as little as 3 hours. This should be devastating news to anyone with an ounce of sense. HNE's are some of the most carcinogenic elements known to science. That would mean that every morsel of Fried chicken, every French fry, onion ring and any other food item made in a deep fryer at fast food chains and local restaurants is toxic. The recommendation for the home cook was not to heat oil past its smoke point, and NEVER to save and reuse oil. For commercial establishments they decided to turn this information over to the FDA and wait for their response. You can bet we'll all be dead before anything is done about these findings.

As I read the book the doctor eliminated one food after another on a typical Western diet, I had to ask myself, can I do this; the answer was yes. It was yes until I got near the end and he started to caveat the starch solution. After telling me that it would be difficult to limit those forbidden animal products to some lower safe level and better to exclude them, he announces that the Starch Solution won't work well if you have a chronic disease, are near to having a chronic disease or wanted to lose weight unless you do the same with some vegan foods.......what? Hey, why would I want to give up all the food I grew up with unless I was fat, sick or near dead? Now we learn that many other non-animal food items including any product made from flours including whole grain flours "will substantially slow down our progress to good health and normal weight. " Yet, what do I find in his quick start diet section; meal after meal with items like pancakes, whole wheat bread, whole grain tortillas and pasta. I'm confused! What also confused me is his statement that the Japanese eat less than 2 ounces of soy products a day and that maybe eating soy at the level that American Vegans do might not be healthy (7th Day Adventist vegan women who eat soy more than 2 times per week have higher breast cancer rates than those women eating the standard American diet). But then he loads his recipe section with soy. Either this stuff is good for you or it isn't. And if it isn't why feature so much of this product in so many recipes. If meat isn't healthy even in small quantities as he says, well, shouldn't the same apply to soy? You would have thought that instead of coming up with a "wildly popular" (among his family) soy burger he would have come up with a Vegan bean burger instead.

His grandmother's input might have made the book better, based on her lifespan and this comment: "you would be healthier if you ate a bit more meat" or something to that effect. She just might be right. It certainly would take care of the necessity for adding B12. This woman just might be smarter than all of us put together. You don't live to 104 and not eat healthy. She admonished him to eat less meat just prior to his stroke and after he turned Vegan she advised him to eat a bit more meat. This woman was ahead of the curve during his entire life and this might be the most important lesson we take away from this book.

I started eating pretty much as he suggested six months ago. Based on blood work my kidney function has improved substantially. Cancer (multiple Myeloma) and the chemo used to hold it at bay caused a 53% loss of kidney function. I spent the last eight years killing my kidneys even further with a high protein diet thinking this was the way to health. It was not! First, I couldn't eat high protein/high fat with minimum carbs long term (l love my carbs). Second, it damaged my kidneys even further. I never realized how heavy a load protein puts on the kidneys, and my doctors never informed me, or suggested a change in diet, nor questioned my eating habits. My doctors tried solving the problem with numerous medications, each having their own side effects when a simply change in diet would have saved me a lot of pain and grief.

The doctor focuses heavily on the fact that throughout history ALL major populations were based on a starch diet. This is fact and it cannot be disputed. But what is also fact is that none of these populations were Vegan, or even close to it. He points out that as long as a population stayed on their traditional diet (and it follows that means regardless of what that was. Doesn't this start to sound a lot like Weston Price?) they stayed healthy. The further they strayed from that path the fatter and sicker they got. This makes sense since research shows that as little as 20 generations are required for adaptation to any pattern of eating. In my case coming from a Northern European background, fruit as much as I love it presents a problem. The single month that I went on a 100% ultra-low fat (about 6%) Vegan diet I gained one pound. I was also cycling one hour a day five days a week. I discovered it was the fruit. Once I cut fruit consumption to one piece each day I started to lose weight again. I assume the reason was my ancestry didn't have access to fruit year round and therefore genetically I'm not programed to burn it effectively. In Northern Europe fruit was available in two very small slivers of time, spring for berries and fall for berries and apples. Fruit is one carbohydrate that my body loves to store as fat.

Oh, you also need to be just a little skeptical about some of the health claims of the plant based doctors. They claim they can cure everything from cancer to a broken heart and have testimonials to prove it. Plus they can do it in record time. Ornish tells you he can cure type 2 diabetes in just over a year and it might take up to two for tough cases, Neal Barnard says he can do it in 22 weeks, Gabriel Cousens does it in 8 weeks, Pritikin used to do it in 28 days, and Dr. McDougall can do it in his 10 day live in program. Kind of like "Name That Tune", each doctor can do it in fewer notes.

Another recommendation you need to be careful about is ultra-low protein (less than 10%). I see nothing wrong at keeping protein (plant based of course) as high (it is difficult to get beyond 15% eating low fat vegan) as 10 to 20 percent (the old Atkins at 30% was nuts and hard on the kidneys). The focus in the book and the on-line site is to keep protein as close to the minimum required as possible. The doctor tells you NOT to eat more than one cup of beans a day in order to keep the protein number as low as possible. I know all the plant based doctors give you the same recommendation. They use the Okinawans, Kitavans and Tarahumara peoples as the pictures of perfect health. And from a heart disease perspective I guess they are, but the average height of the males in these societies is under 5-4 with the Okinawa Centenarian men at 4-10 and their women at 4-6. I'm sure you don't want you male children to be this tiny. That's why I believe that feeding this kind of diet to a growing child is dangerous to their development. If you're going to go low fat vegan make sure it's AFTER your final growth spurt....unless as a mother of a male child you don't mind him looking up at his dates.

In the end I do believe he has something of value to say; a something that would make us all healthier if we listen. The push to be 100% Vegan isn't necessary unless you want to do it for environmental or personal reasons. But of course if nothing else Vegans are passionate about their food.


After being on this new way of eating for almost a year and participating in the on-line website you discover the contrary to what the doctor says you CAN'T eat large quantities of starches and lose weight; in fact you gain weight. You'll find that it's a low calorie diet with many people eating in the 1000 to 1400 calorie range (called MWL, Maximum Weight Loss program in the book and on-line) and if they eat more than that they don't lose weight and some gain. Yes, you don't COUNT calories, but by eating less starch and more green and yellow vegetables and salads you're doing the same thing with a trick they call calorie density. The folks on Weight Watchers don't count calories either: they count points. You've got all these gimmicks trying to convince you that somehow calories don't count or need to be counted: they do! According to their on-line Nutritionist (Novick) it all comes down to "food density;" if you stick with large amounts of green and yellow vegetables and salads and keep the starches relatively lower you lose weight and the fiber from the vegetables fills you up. I've found in practice this just isn't true. You need the starch to keep you satiated and under these circumstances the weight might come off at a snail's pace; one pounds every couple of months. I still think from health perspective it's the way to eat, but from a weight loss point of view it's hardly a quick solution. I've found if you add eight ounces of egg protein shake to your meals it leaves you satisfied without the fat that would come with most animal sources which is the real villain in most chronic diseases. This has allowed me to eat only two or three meals a day instead of every three hours and pooping three times a day. On the program you feel like you spend your entire day either preparing food, eating it or sitting on the toilet. Most of the people on the program cook a half dozen baked potatoes at one time and keep them in the frig to munch to get past the constant cooking. They do the same with rice, beans and most other grains. The idea of cold baked potatoes just doesn't appeal to me. The other down side is the gas problem. Eating that much volume and fiber makes you a one person greenhouse gas disaster. Forget about eating out unless you're satisfied with dry salad (remember that oils are a no, no) and social events will find you going hungry or bringing your own food. From a weight loss perspective the book would be better called the green and yellow vegetable solution with starch added. The shear volume of food required on the program is other than starch.

Is it hard to do the McDougal program? Yes, if it was easy you wouldn't need a support board to keep you on track. The question you have to ask yourself is how far are you willing to go for health and is a program this strict really necessary to achieve it?


2nd update

Yes, I'm still eating vegan, but not ultra-low fat. I've added seeds and nuts to the diet plus vitamin D, B12 and Flax for the Omega 3. The seeds and nuts allowed me to knock off the protein shake and gave me the same satiation as the shake AND finally dropped my Triglycerides to 87 from their near 300 level and finally reduced my fasting glucose from 110/113 to 78/82. This higher fat way is starting to get closer to the recommendation of another plant based doctor named Fuhrman. My hair was starting to thin and fall out and after some research I figured out it was the D. Doctor McDougall doesn't believe in added vitamins except for B12, but if you give it some thought the only way of getting vitamin D on this diet is via the sun. For those of us living north we are a little short of sun for vitamin D. Your other option is to eat "junk vegan" with lots of processed food that has vitamin D added. What the doctor fails to realize is that in the standard American diet packaged foods like bread, cereal, juice and even milk and cheese have vitamin D added by the processor or manufacturer as does processed vegan food. If you follow the book's instruction and eat only a whole food plant based diet you're eliminating all these sources of vitamin D. There is another vegan doctor named Greger who posted a YouTube video called "40 year vegan dies of heart attack" or something very close to this. He reviews various vegetarian and vegan studies and points out that they die at the same level of heart attacks, strokes, and a higher death rate from brain disorders. He goes on to point out why, and that why is a lack of vitamin D, B12 levels that are too low and an omega 3 to 6 ratio that is wildly (40 to 1, instead of from 4 or better yet 2 to 1) out of whack. He points out that adding these supplements to a vegan diet puts it back into the super healthy range. The reality is that the McDougall program hasn't changed a lick in 40 years and there have been an average of 16,000 studies produced each year. Can we believe there hasn’t been one credible study done out of the 640,000 studies done during that period that would require a modification of his program? At some point Dr. McDougall will be required to modify his program (as Dr. Ornish did by OKing fish) based on today's science instead of what was known 40 years ago. Let's look at reality; all the plant based doctors took what Pritikin first came up with in the 60's and modified it a bit. Pritikin made sure his body was autopsied upon his death and what they discovered were arteries that were almost as clean as when he was born. Yet, Pritikin ate fish several times a week and chicken from time to time, proving you don't have to be full blown vegan to reap the health benefits of a plant based whole food, no oils diet. Sadly, seafood has always made me gag and therefore I've never eaten the stuff.

By the way, if you join the McDougall site I wouldn't question any of the information put into the book on-line, or the studies done by plant based doctors like Campbell. If you disagree on minor points or dare to simply question what's been written the site manager, will allow three or four of the board's cyber bullies to work you over on any posts you make. If you stand up to these bullies he'll immediately step on you while at the same time allowing them to insult and demean you and your opinion. If you don't take the hint and leave the board voluntarily, you’ll ultimately be banned from the site. The purpose of a support group should be to provide a SAFE environment where people can open up and talk about what they really feel and any doubts they may have; help that allows them to stay on the diet and new life style. When the board administrator allows cyber bullies to take over and enforce their own version of what's right he damages the entire concept of compassionate support. It's natural to have doubts and questions when you first start something as new and radical as this way of eating. Don't allow these bullies and poor management of their actions by the administrator to turn you off to this way of eating. The message is sound even though those in charge of it aren't. Veganism at this level is closer to a religion than simply a dietary change and deviations won't be tolerated. Of course the average person should know that diets this strict whether McDougall, Pritikin or Atkins are not going to be followed to the letter. But then the world isn't about perfection and some deviation is expected, you simply can't admit to it on-line. I still believe this is a healthy way of eating once you add the vitamins and fats I mentioned. This still complies with the heart of the book which is a whole food plant based diet.

May 2014 Update

It's now be over two years that I've been eating a plant based vegan no oils diet. Do I eat the McDougall program? NO! I'm eating closer to 15/20 percent fat depending on the day. The additional fat comes from seeds, nuts and coconut products. My protein intake is higher than 10% max based on the amount of beans I eat. I'm guessing it's closer to 12/15%. I'm also taking supplements like vitamin D, K2, zinc and fish oils. All of which are against the McDougall program. At some point I as an individual came to realize that thousands of studies have been done since Dr. McDougall came out with his modified Pritikin requirements and called them his own 40 years ago. Those studies have pointed out the flaws in his 40 year old program and how to get around those shortcomings. It truly is sad that the doctor has so much emotionally invested in wanting to be right that there is no room to admit that science has progressed in those 40 years. What's even sadder is the fact that he and his people make every effort to suppress those finding on his site and they ban anyone who points out those shortcomings or even comes to that conclusion and posts it. We have 31/38 vegans in our meeting group and seven joined the McDougall site over two years ago, six have been banned or pushed out. Joe, the sixth member was banned in April for posting that based on a dozen studies it would seem that how much you ate had as much impact as what you ate. Sue, our seventh is still a member because she has only posted a couple of times at most. I made it until October of 2013 after pointing out that the Okinawan diet was neither vegan, nor low oil and certainly not low salt. All six of us are still vegan but no longer welcome on the McDougall site.

There have been some interesting developments since I last reviewed the program and website. Dr. Campbell has written an article now stating that saturated fat DOES NOT cause heart disease and there hasn't been even one study that shows it does. Is this the same Dr. Campbell of the China Study? Yep! What's more he has published at least six new studies based on re-analysis of the original China study data that directly conflicts with his original analysis of that data in the book. It seems that meat isn't all that bad and doesn't cause certain cancers but wheat is correlated more with cancer. It would seem Denise Menger has been right all along. Additionally, Dr. McDougall's MS study results have been leaked by one of the researchers a year after completion. It was a total bust. Not only were there no regression of MS lesions, they didn't even slow down. In fact they grew and new ones formed with the McDougall diet at the same rate as the control group. The conclusion? Diet has no effect on MS. Of course they are excusing the results by saying we don't have all the facts; the study was too small or we don't know how it was set up and followed, or it wasn't long enough to tell. The reality is that it was Dr. McDougall and his people who came up with the study, selected the members, its parameters including length and requirements and therefore they had it exactly his way and it still busted flat.

My final conclusion is that veganism isn't necessary and creates its own problems, BUT all can be handled with supplements. Those supplements wouldn't be necessary if you ate fish a few times a week as the Japanese and Okinawans do. Sadly, I can't stand seafood and I'm stuck with supplements. What are the real evils in the modern diet? Extracted oils are the number one killer, processed grain products come next, followed by too much meat.

Plant based but not necessarily plant exclusive is the way to real health.

May 13, 2015
Another year has passed and I’m still a vegan, but not because I still think meat, fish and fat are bad. I’m a vegan on a modified version of whole foods diet. I eat about 20% in fat from nuts and seeds instead of under 10, and 12/15% in protein versus the recommended under 10%. I’m a vegan because I dislike meat and just can’t stomach fish.

I’ve come to determine that energy overload is the primary cause of type 2 diabetes and obesity. That’s why both high fat (vegan and omnivore) and low fat ways of eating show “cures”. They all are associated with weight loss. There isn’t a single study that has shown a cure for type 2 without weight loss: eliminate the energy overload no matter what diet you use and diabetes disappears in the vast majority of people.

If you keep pumping tons of starch or sugar into the body it will protect itself by becoming insulin resistant and in time you’ll develop type 2. High levels of glucose are dangerous to the body and it will do everything (burn excess carbs as heat and pump in all they insulin it can produce) to reduce those levels. It first stores glucose in the liver and muscle cells and once those are full it starts burning as much of the excess as it can as heat in the muscle cells. But the cells can only do this for so many years. You can’t keep pumping massive amounts of high octane fuel into the cells year after year generating high levels of heat without damaging them. The body will protect itself by forced conversion of carbs to fat through insulin resistance (that’s why high carb vegans end up with very high trig levels. Trig are the storage form of fat). The body burns fat slowly and effectively. It is after all the storage medium of the body. If saturated fat is dangerous to heart health and causes type 2 the body wouldn’t be converting every calorie of excess glucose into saturated fat? Then there is the fact that our mothers’ feed us breast milk with more saturated fat than cow’s milk.

The excess of glucose produces high levels of heat which causes inflammation in the cells that contributes to heart disease and the reason why so many with type 2 have heart attacks. This is not the kind of inflammation that you would experience as pain or an illness, but instead is more like you are battling a chronic light flu-like condition. Your skin is slightly redder, your body stores more water to process the carbs, you feel warmer, and after a big bowl of pasta you want to sleep

Contrary to vegan beliefs carbs are not the preferred fuel of the body; the brain yes, but not the body. The reason the body uses carbs first isn’t because it prefers carbs, but because carbs as glucose sitting for long periods in the blood are toxic. The body does everything in its power to get blood glucose down to about five grams in any one hour period.

All sub-caloric diets are high fat diets because you’re burning lots of your own fat (most of it saturated). So, you might be eating under 10% fat but you’re burning 40% of your calories daily as fat. The body can’t differentiate fat coming from the body versus fat from your diet. It’s all the same. All weight loss diets are high fat diets whether you eat the fat or it comes from body stores. And all diets are also low carb diets. It isn’t the percentage of carbs in the diet that counts, but the absolute value of carbs per gram of ideal body weight that makes a difference. If you need 2000 calories a day to fuel your body and If you eat 100% of your calories from carbs (I’m ignoring the normal fat and protein in all foods just to make the math easy) at 2000 calories a day you’d eat 500 grams of carbs. When you go on a very low fat vegan diet you’ll be eating say 1200 calories which equals 300 gram of carbs. That’s a sixty percent reduction in the absolute amount of carbs you’ll be eating. Where does the additional 800 calories that are required to fuel the body come from? Yep, from your body fat. That translates into 40% of the calories required to fuel your body will come from fat. That’s a high saturated fat diet. Do you really think the body cares if the fat comes from your food or from your body? Of course not, fat is fat.

What finally convinced me that it’s not the meat or saturated or oils that cause heart disease (maybe there is some correlation with cancer) was discovered by pure accident. It all started the day I read Dr. McDougall’s take on why the autopsy studies on soldiers killed in action showed 70 percent blockage in some arteries for those killed in Korea and 40 percent for those who died in Viet Nam? Dr. McDougall’s answer was it’s the meat and other animal products. I thought, yeah that makes sense….until I ran across the autopsy study for guys killed in action from the Afghan and Iraq conflict a few months ago. Their blockage was 8 percent. We’ve been eating more meat (red meat started to drop in the late 70’s but it’s still higher than in the 50’s), animal products like cheese and yogurt each decade since 1900. We’ve also radically increased our extracted oils consumption since the 70’s. So, why has each decade shown a reduction in artery blockage of our young men killed in action when meat, saturated fat and oils has gone up each of those periods (hey, but remember obesity and type 2 has gone way up, but we’re talking heart disease as the moment)? Obviously it wasn’t the meat and other animal products or the oils. We’ve got to be very careful before we start assigning disease to a single cause.

Is beef and chicken in reasonable quantities bad for you? Besides what I’ve already concluded I’ll answer it in this way: people are allergic to many foods, but have you ever heard of anybody allergic to beef or chicken? The answer is NO. Why is it that people can be sensitive to stuff like peanuts, grains, the nightshade family and almost any other plant food, but you never hear of them being sensitive to beef or chicken? The answer is simple. Man has been adapted to meat over the last three million years. Those who couldn’t tolerate meat were selected out over a million years ago. On the other hand since various plants have only left their country of origin in the last few hundred years many people haven’t adapted and therefore have problems.

Let’s talk about protein. A baby at one year who eats nothing but breast milk requires 900 calories a day. Human breast milk is only 6% protein but percentages are a deceptive number. And that’s why many vegans look at 6% as the ideal percentage of protein in their diets without understanding that a one year old male baby weights 10.5 kg (21 pounds). That means the baby is getting 1.29 grams per kg of his weight as protein. Government stats show us that children on solid food up to teen years eat 4.7 gram of protein per kg of weight. If you translate the lower breast milk number to a 160 (equals 72kg) pound man 1.29 gram per kg equals a daily protein intake of 94 grams. The average vegan on the McDougall program is lucky to get to 45 grams on a weight reduction diet like MWL (Maximum weight loss). Is it a wonder that they have a hard time losing weight or staying on the program? There is little satiety on low protein diets.

The conclusion I’ve come to is that all vegan doctors got it right and also got it wrong. Each has figured out a piece of the puzzle, but none are about to admit they might have part of it wrong. These guys are intelligent men I’m sure most have figured it out, but after decades of making a living off of their version of the truth they just can’t bear to come out and say they’ve got parts of the story wrong. They’ve all got the eating of greens and veggies right, McDougall got the starch part right, Fuhrman gave us the beans, Cousen the nuts and Ornish/Pritikin the fish. If you combine their stories you end up with a lower carb, higher protein diet (1.2 grams per kilogram of body weight). Add fish to the mix, up your fruit and vegetables dump most of your flour products and you’ve got it right. The cravings disappear on lower carbs/higher protein and the amount of calories you’ll eat will naturally be just what your ideal body weight wants to see. You’ll get enough protein to maintain your muscle and bones while slowly losing the excess weight and you won’t be hungry because the higher fat, protein and starch will satiate. After all, the healthiest and longest lived people in America are the subgroup of Seventh Day Adventists who consider themselves vegan, but eat fish. Based on a 2000 calorie diet they eat 34% of their calories from fat that comes from fish, nuts and oils, and 15% to 17% of their calories from protein and the balance as carbs. Even the real vegans eat 29% of their calories from fat in the form of nuts, seeds and oils. It’s interesting to note that based on the Adventist 2 study that those considering themselves real vegans still eat animal products once or twice a month. These folks are NOT low fat vegans, and neither is any other population including the longest lived Okinawans when viewed from a fat gram per kilogram basis.

I'm starting to scare myself with my modified thinking about what's healthy: I'm starting to sound like Michael Phelan in his books. "Eat food. Not too much. Mostly plants."

If you’ve read ALL my thoughts on The Starch Solution you’ve lived with me through three years of a N=1 experiment. You’ve listened to my original thoughts and how they’ve changed over that period based on my body’s reaction to the food on the program. I hope this will be of benefit and allow you to avoid some of the mistakes I’ve made. As someone once said, “a smart person learns from his mistakes, but a wise person learns from the mistakes of others.” Where exactly am I and where did I come from? My high weight was 263 at 5-9 and when I started the program it was 241. My current weight is a muscular 165 thanks to my new way of eating and lots of weight work. My total cholesterol is 157 with LDL at 79 and HDL of 63. My blood pressure came down from 162/95 to 110/72, my Trigs from 298 to 76 and my fasting sugars from roughly 110 to 79, after meals they never move above 128.

May good health bless you all.
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HASH(0x984135d0) étoiles sur 5 FANTASTIC BOOK! A MUST READ FOR ALL! IT WORKS! 17 décembre 2013
Par Cassie - Publié sur
Format: Broché
This book, written by an experienced, educated physician and backed by research, explains the way people should eat and why. It is written in easy to follow language that everyone can understand. The recipes that back up the research are easy to follow and are good (although I frequently bump up the spices a bit). Dr. McDougall is one of the greats in his field and he tells his audience in one of his online lectures, that unlike other "diets" that clearly state: These results not typical, if you follow a plant based lifestyle, your results WILL BE TYPICAL! Basically, all people who follow his recommended plant based eating WILL see the same results, over and over again. You can be guaranteed that your cholesterol will drop (mine sure did!) if it is high. This eating lifestyle promises to improve heart and artery health if clogged arteries are an issue (not my issue, that I know of). All of my intestinal tract issues completely disappeared, virtually overnight, when I began to eat this way. Good bye gastric reflux, which plagued me for over ten years! Just gone! Good by gastric distress after virtually every meal (and it was getting worse). And, my cholesterol is dropping nicely. This may be harder to quantify, but I feel absolutely fantastic. My husband, a physician, was skeptical at first at my attempt to yet again, change our eating habits. He lost ten pounds immediately and he, the Great Skeptic, kept noticing how fabulous the food made him feel... and then how crappy he felt when he would eat "mainstream" again. He has now decided that he wants to commit to eating this way full time. I am in this forever, so I am glad he has decided to join me. I saved the best for last: I have, almost effortlessly, dropped 20 pounds, and the scale is dropping again. During the holidays!

A plant based diet, is, in my words, a peasant's diet. We may all very well want to "live like kings".... but we should all dine like peasants. This is my new motto: Live like a king, dine like a peasant! Dr McDougall basically states that, not only MAY you eat potatoes, but you really MUST eat potatoes (and/or any other plant based starch out there)! Ahhhhh, what a relief to be told by one of the greats in his field (nutritional health) that plant based starches are actually a desirous thing to eat. After years of shunning them as well as grains, even whole grains such as brown rice, and also oats, I now unabashedly eat them all. And there is NO PORTION CONTROL! One simply eats as much as one wants! Yes, really! I fell for all that high protein, low carb nonsense, choking down egg whites (bleeeeeech) and boneless skinless chicken breast, and worst of all, protein shakes. with that horrid, bitter aftertaste that really was never masked. Now I really enjoy my food. I can eat any recipe I enjoy, frequently from this book, or from any plant based recipe anywhere else. There is no difficult food plan that I must adhere to. Trying to adhere to a strict meal plan, full of foods I disliked, was always my undoing. Folks, this just plain works. Throw out all your other diet books. Plant based eating is really The People's Diet. It is logical and easily understood. Once you read this, you will understand fully what I am talking about. Other companion books would be Forks Over Knives, and Forks Over Knives: The Cookbook, Rip Esselsyn's Engine 2 Diet, and The Idiot's Complete Guide to Plant Based Nutrition. There are also endless plant based recipes from food bloggers on the internet to help you on your way. There is NO yucky food on this eating lifestyle! If I don't like it, I don't make it! There is no calorie counting. Calories are irrelevant in a plant based diet This way of eating is so superior to the standard american diet (SAD) that you simply prepare the food and eat as much as you want. Your weight will settle out at a reasonable level. All you have to do is adhere to the basic principles of a plant based diet. This isn't about micromanaging and counting and recording every single calorie you consume. This is about eating heartily and to your heart's content and really enjoying your food. This book has been lifesaving. If my review causes just one person to read this book and begin a plant based lifestyle, the time taken to write this all down will have been worth it.

I am 52 years old, and I just didn't feel good. I was repeatedly offered a statin by my doctor. But I couldn't wrap my head around this concept of taking a statin while at the same time eating out at restaurants and eating mainstream foods throughout the day. How intelligent is it to take a pill for a bad diet while at the same time continuing to eat a bad diet? Madness! This book really straightened me out. As I fixed myself, I also brought along my husband, two of my three adult daughters, and their boyfriends. Fix yourself and watch as your family follows along. There were a few bumps in the road. My husband whined a few times. I have had to bring my A Game! The meals have to taste really good. And so they do! He now brings his lunch (last night's dinner) to work every single day, as he doesn't want to be stuck having to eat mainstream food. He no longer wants it. The recipes in this book will help you to begin cooking in the correct manner. If there's one you didn't like as much as some others, you can either adjust it to your taste or move on. But the recipes are great and should appeal to a wide audience. My biggest problems with this eating lifestyle are having to yet again, find jeans to fit.... My tight size tens became loose size ten jeans, which became comfortable eights, which have become loose eights, and so on. At 5"8', I am now a comfortable size 4, and the needle on the scale is dropping again. I hope to stay a four, as, at 5"8', I really have no interest in being a size 2! Never in a million years did I ever think I'd say that! My family, I think, had resigned themselves to seeing my getting older and slower and heavier. That's just what I kept doing for decades. They are delighted and surprised, as am I, at my transformation. And my youthful energy level! They have followed along and the positivity in my family has never been stronger. Have I convinced anyone out there? Buy the book!!!!!!!!
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