Watch as Dr. McDougall explains how much starch you should really be eating to stay healthy. On a starch-based diet, there's no need to restrict yourself—eat as much energy-giving starch as you need to satisfy your hunger drive. We don’t portion control or count calories. Our message is to eat when you are hungry and until you are comfortably full. If you fill your plate with starches, vegetables and fruits, good health and weight loss will follow.