What Is The Starch Solution Diet?

A Brief Overview of The Starch Solution Diet

Over the last several years, I've explored a more whole-food, plant-based diet. I found Dr. John McDougall and his Starch Solution Diet along my journey. Early in his career, Dr. McDougall noticed that the patients he was treating in Hawaii were getting sicker and sicker, especially as generations expanded in the United States from immigrant families in Japan. He noticed that first-generation immigrants primarily ate their traditional diets and were fairly healthy. However, the following generations, who turned to more of a Standard American Diet (SAD), were stricken with more American diseases- type 2 diabetes, cancers, heart disease, and even baldness. It was then that Dr. McDougall looked into the traditional diet of the Japanese people and people worldwide and found that starch was the main food in populations with the healthiest people. I highly encourage you to read Dr. John McDougall's book- The Starch Solution, for a more in-depth look at The Starch Solution Diet and method.

What to Eat on The Starch Solution Diet

The Starch Solution Diet is a lifestyle primarily focused on starches. I know, yes, CARBS! Carbohydrates give us energy, help our brains function, and make us feel full and satiated. They are not something to fear. But you must ensure you eat real carbs, not refined carbs loaded with fat and oil. Here's a list of approved starches on The Starch Solution Diet.

• Potatoes

• Beans

• Oats

• Corn

• Peas

• Lentils

• Squash

• Rice

• Bulgar

• Farro

Along with your starches, which should make up 50% of your plate, you include some non-starchy vegetables. Here's a list of some of my favorite non-starchy veggies.

• Green Cabbage

• Zucchini

• Onions

• Pickled Onions

• Brussel Sprouts

• Bell Peppers

• Asparagus

• Cucumber

• Tomato

• Cauliflower

• Broccoli

• Carrots

How to Cook Food on The Starch Solution Diet

The main rule for cooking your starches and non-starchy vegetables is not to use oil. This is possible and so much easier than loading your food with oil. If you are sauteeing, heat your pan to medium-high, then add your veggies. Let them brown a little, then add some water or broth. You'll never go back to needing oil again. For roasting, cook your starches on high, then lower the temp. Spray with a bit of water if you want for added brownness.

What Else can I eat?

Once you've loaded your plate with 50% starch and 50% non-starchy veg, you can add a small amount of fruit. If you want to lose weight, limit your fruit to one or two a day. But eat whatever you want. You can enjoy all kinds of sauces and dressings as long as they are oil-free. Drink coffee, alcohol, or any oil-free, low-fat, plant-based dessert. But again, if you are looking to lose weight, you might want to stick to the 50/50 plate, a little fruit, black coffee, and water. If you are still hungry after your meal, return to your 50/50 plate and eat until satisfied.

When will I see results?

Rather than focusing on your weight, focus on how you feel. The first week or so maybe a little challenging as your body detoxes and becomes accustomed to eating The Starch Solution Diet. But it will lift, and you will see weight loss. Starch is low-calorie dense. This means you can eat large quantities while still taking in less calories. Think about it, if you ate a slice or two of pizza or three baked potatoes topped with broccoli and a side salad, which has more calories and fat? The pizza. But how much more food can you eat with the potato meal? This is how it works. And believe me, you will not get sick of eating this way. I crave oats and potatoes all the time. And I love green salad, especially at dinnertime.

For more information on The Starch Solution, please check our Dr. McDougall. His website is a vast resource of free information and can get you on your way to a healthier you!

In vibrant health,

Courtney