約翰.麥克杜格醫師(Dr. John McDougall)推薦的飲食減重法實際上不是在講吃素，而是靠吃大量的澱粉質來減重的。他推崇的黃金飲食比例是：
70%澱粉 ＋ 10%水果 ＋ 20%蔬菜這種比例。從五穀類食物、水果、蔬菜中攝取最多的天然澱粉。澱粉質在穀類裏指的是糙米、大麥、小麥、燕麥和玉米等。豆類是大豆、豌豆、扁豆。蔬果含澱粉的有地瓜、馬鈴薯、胡蘿卜、山藥等。
This vegan (vegetarian, no dairy) diet consists mainly of complex carbohydrates, no meat or dairy products, and no added oil.
Your meals are built around entrees of whole grains (such as brown rice, oats, barley, wheat berries, and millet), legumes (beans, peas, and lentils), and starchy vegetables (potatoes, sweet potatoes, yams, winter squash), with added vegetables and fruits. No fat is added, so the only fat you eat is what is naturally in the food. This makes the McDougall diet 5-10% fat, 0% saturated fat, 6-15% protein, and 75-87% carbohydrate.
You lose weight because your food choices are all very low in fat and high in fiber, so even though you eat enough to feel full, your calories are low.
以這些當主食，替代掉動物性蛋白質。每天以600--900大卡的澱粉質，例如四碗飯或是四個中型地瓜取代蛋白質。 口號是: 吃植物性飲食（澱粉飲食），享受免手術、免吃藥的健康幸福。
網上都是稱讚的見證，很少有批評的聲音。偶然讀到這一篇，大家看一看:
http://enlita.com/blog/mcdougall-program-diet-review-criticism --- By Dr. Kendra Pearsall
McDougall Program Diet Reviews: Read Why This Is The WORST Diet Book Written In The History Of Mankind
Grade: F Dr. McDougall writes a book based on misinformation (hogwash) in a attempt to convert you to his vegan (no animal products) agenda.
Summary:
John McDougall, M.D. is an internist who is also a vegan (eats no animal protein). The McDougall program consists of 700-1100 calories a day with no more than 5% fat, 7-15% protein and 75-90% carbohydrates.
Praise for The McDougall Program:
I have none.
Criticism of The McDougall Program:
Oh my, where do I begin?
1. Everything McDougall says is just plain wrong.
This was the worst diet book I’ve ever read. He begins the book by stating that most of the popular nutritional wisdom is based on myths such as (are you ready for this?):
"Sugar is bad for you and olive oil is good for you. Both of these are myths."
McDougall explains that eating sugar is better than olive oil because it contains less calories per gram than fat. One should never eat oil if they want to lose weight. It is much better to sprinkle sugar on your cereal than dip your bread in "dangerous" olive oil.
Are you laughing yet? I don’t think I need to waste your time by explaining how this statement is false. Why is this guy writing a book on nutrition when he knows nothing about it?
Here are some other McDougall pearls of wisdom:
"The rich American diet is made up primarily of carb-deficient foods. Meat, poultry, and fish have no carbohydrate."
Um, certainly he can’t be referring to citizens of the United States who are the biggest carb addicts in the world. Surely he must be referring to the Eskimo population in Alaska—who incidentally have the lowest rates of heart attacks and strokes due to their low-carb, high-fat diet.
"In general, high-carbohydrate, high-fiber, low-fat foods make insulin work more efficiently and reduce the amount of insulin needed by the body…on the other hand, high fat foods dramatically increase insulin production."
McDougall must have slept through his biochemistry and physiology classes in medical school because actually the opposite is true. High-carb foods dramatically increase insulin and fat has no affect on insulin.
"One of the most common concerns I hear form people who follow the McDougall program faithfully is ‘I’ve lost too much weight.’ My response is many people just think they’re too thin when they’re really not."
I can imagine these patients look like emaciated prisoners of war if they are only allowed 700 calories a day.
"I recommend non-stick Teflon skillets because you can’t cook with any oil."
I agree, it’s far better to use Teflon which is linked to many health problems including cancer, than to use a small amount of oil. Don't you agree?
2. A starving dog would turn his nose up at these recipes.
I remember buying McDougall’s cookbook in 1994 on the recommendation of a die-hard vegan. I made about five recipes and they were all disgusting. I complained about this to my vegan friend and even he admitted that Mary McDougall, who invented the recipes, was a terrible chef.
In summary, the McDougall Program is basically false propaganda to convert people to veganism. I am not opposed to veganism but I am opposed to the misinformation that was presented by Dr. McDougall.
The pros and cons of a vegan diet will be covered in a separate article. In the meantime, avoid anything by McDougall like the plague and if you want a great vegan cookbook, get John Robbins, May All Be Fed. When I was a former vegan I used to make recipes from May All Be Fed and bring them to vegan potlucks and they never failed to elicit rave reviews.
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如果你不同意以上批評意見，那就徹底地了解麥都果醫生(麥克杜格醫師自己網站的中文翻譯名字)的澱粉減重法，自己評判(給健康壇一致讚同的均衡飲食的許許多多愛好者---什麽都吃，吃得不多也不少)或跟隨吧...
請點擊以下鏈接看完整的中文幻燈片:
Mandarin Chinese/漢語 [漢語] : 麥都果醫師的彩色圖畫書
其中的一張圖片:
