The DASH Diet for Weight Loss

UNLIKE MOST DIETS, the DASH Diet is based on favorite foods you can find at the grocery store around the corner. It’s easy to follow, it won’t leave you hungry, and it’s built for long-lasting results. It’s also America’s healthiest diet. And people on the DASH Diet feel better and think more clearly. That’s because, also unlike most diets, the DASH Diet was originally developed by a team of medical researchers who were funded by the NIH and led by Dr. Thomas Moore. The team’s goal was to create a diet to lower blood pressure (DASH stands for Dietary Approaches to Stop Hypertension), and they came up with an easy eating plan that has since been proven to lower high blood pressure and reduce the development of hypertension, lower cholesterol, and reduce the risk of heart attacks, strokes, heart failure, and kidney stones, as well as reduce the risk of developing colon cancer. And the researchers noticed something else along with these incredible medical benefits: while eating a varied, hearty diet of nutritious foods, people on the DASH Diet also were able to lose weight and maintain that healthy weight loss over time. Named the Best Overall Diet by U.S. News & World Report two years in a row and recommended by the US Department of Agriculture as an ideal eating pattern for all Americans, the DASH Diet is easy to follow and allows you to choose the foods you like. Now, based on new data from Dr. Moore’s continuing research, The DASH Diet for Weight Loss adapts the DASH Diet for anyone who wants to reach his or her healthiest weight. You’ll learn how to calculate calorie targets and learn what counts as a serving; how to add exercise to the diet; how to keep a food log, plan a menu, and adapt favorite recipes for the DASH Diet. And you’ll learn how to keep off the weight you lost.

With versions for meat-eaters and vegetarians, the DASH Diet is a plan you can stick to because it offers a wide selection of your favorite foods, not special supplements or meals that you have to buy from a specific manufacturer. You’ll read inspiring before-and-after stories by others who have experienced success with DASH. And you’ll find extensive meal plans at the calorie level that is just right for you, concentrating on how to lose weight without sacrificing great-tasting foods. You can reach your goal to lose weight and keep it off by following America’s healthiest diet. The DASH Diet for Weight Loss will show you how.

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‧ NAMED THE BEST OVERALL DIET BY U.S. NEWS & WORLD REPORT TWO YEARS IN A ROW

‧ RECOMMENDED BY THE US DEPARTMENT OF AGRICULTURE AS AN IDEAL EATING PATTERN FOR ALL AMERICANS

‧ ENDORSED BY THE NATIONAL HEART, LUNG, AND BLOOD INSTITUTE AND THE AMERICAN HEART ASSOCIATION (AHA)

‧ MEAL PLANS PROVIDED AT MULTIPLE CALORIE LEVELS (SO THERE’S ONE THAT’S RIGHT FOR ALL READERS) AND FOR MEAT-EATERS AND VEGETARIANS ALIKE

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START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE, SUBSTANTIAL MEAL PLANS:

1,600 CALORIES: DAY 5

Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1? meat, ? nuts/seeds/legumes,

1 added fat, ? sweets

BREAKFAST (340 CALORIES)

1 Low-Fat Blueberry Muffin (see recipe), 2 grain (200 calories)

? cup raspberries, 1 fruit (30 calories)

1 cup low-fat milk, 1 dairy (110 calories)

MORNING SNACK (160 CALORIES)

1 cup sliced mango, 2 fruit (110 calories)

? ounce (1 small slice) low-fat cheddar cheese, ? dairy (50 calories)

LUNCH (325 CALORIES)

1 Cobb Salad (see recipe), 4 vegetable, ? dairy, ? meat, 1 added fat (225 calories)

1 small chocolate chip granola bar, 1 grain (100 calories)

AFTERNOON SNACK (160 CALORIES)

“Ants on a log”:

4 celery sticks (5 inches each), 1 vegetable (5 calories)

1 tablespoon peanut butter, ?