McDougall diet

Dr says my BP is on the higher end of normal but approaching the point where he wants to put me on meds. Same for my cholesterol.
I’ve already increased my cardio workouts, just wanted a to know if this diet or any other would be additionally helpful for overall health.

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That means tracking calories

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100% agree that tracking calories can be an extremely effective way to achieve weight loss / gain goals. I personally track calories/macros. With that being said, I don't think it's necessary and I actually would advise against it. I think it can cause way more harm than good and can cause serious issues with people, and I include myself in that count. I am working to phase it out of my life because at times I have found myself obsessing over a calorie number or looking at my calories burned on my watch compared to what MFP or whatever app I use says. Obviously not everyone will have these issues, but when you see the results it can quickly become a toxic relationship.

OP - start with just making better choices. Choose a leaner cut of meat. Eat more veggies than potatoes/rice at dinner. Use less oil / butter when you cook. Just eat one cutout cookie instead of 4 plus dough. Enjoy your night out every once in a while, but when you can make good choices.

96/4 ground beef is half the calories of 80/20. Taco bowls are excellent.