The McDougall Maximum Weight Loss Program is based on the principles of calorie density, which was one of the lectures taught during our recent online program, 12-Days to Dynamic Health. One of the benefits of the online course is that participants are able to learn these principles and implement them while in the comfort of their own homes.

Jeff Novick's 10-Point Checklist for Maximum Weight Loss:  

1. Start each meal with a soup and/or salad and/or fruit.

2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.

3. Greatly reduce or eliminate added sugars and added salts, including gourmet sugars and salts. If either is troublesome for you, you can eliminate them.

4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).

5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).

6. Eliminate any added oil.

7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.

8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).

9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.

10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). 

Start your meals with McDougall Wellness Soup or enjoy the soup as a meal in itself!