Noted physician Thomas J. Moore, M.D., presents the ultimate guide to
the revolutionary DASH diet.
Based on nearly twenty years of scientific research by doctors at
Johns Hopkins, Harvard, Duke, and more, the DASH diet has been proven to
lead to sustainable weight loss--and to prevent and reduce high blood
pressure; lower "bad" cholesterol; and reduce the risk of stroke, kidney
disease, heart attack, and even colon cancer. Originally designed as a
diet for reducing high blood pressure, the DASH diet (Dietary Approaches
to Stop Hypertension) will help you lose and keep weight off with the
perfect meal plan to meet your dietary and caloric needs.
Rated the #1 diet by U.S. News & World Report in 2011, 2012, 2013,
and 2014, the DASH diet includes no gimmicky foods--instead, those on
the diet eat low-salt meals including whole grains; eggs, fish, and
chicken; nuts, fruits, and vegetables; lower-fat dairy products; and
even desserts.
The book's practical 28-day menu planner provides an easy-to-use roadmap
on how to get started, with tasty recipes for a variety of dishes. (Try
the Cobb salad, shrimp Scampi, or apples in caramel sauce.) The book
also features stories from people who have lost weight on the DASH
diet--and kept it off for years.
Tired of ineffective fad diets? The DASH Diet for Weight Loss can show
you how to shed pounds and feel healthier by following a tried-and-true
research-based approach. Features included extensive, easy-to-follow
meal plans (for meat-eaters and vegetarians alike) as well as practical
tools and advice that will help you:
* Calculate and meet calorie targets and learn what counts as a
serving
* Add exercise to ramp up your fitness
* Keep a food log and plan a menu
* Adapt your favorite recipes for a healthier lifestyle
* Maintain your weight loss over time
Endorsed by the National Heart, Lung, and Blood Institute and the
American Heart Association (AHA), this natural and affordable program is
designed for long-lasting results. Start today to begin your lifetime of
health.
***
START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE, SUBSTANTIAL
MEAL PLANS:
1,600 CALORIES
Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 11/2 meat, 1/4
nuts/seeds/legumes,
1 added fat, 1/2 sweets
BREAKFAST (340 CALORIES)
1 Low-Fat Blueberry Muffin (see recipe), 2 grain (200 calories)
1/2 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)
3/4 ounce (1 small slice) low-fat cheddar cheese, 1/2 dairy (50
calories)
LUNCH (325 CALORIES)
1 Cobb Salad (see recipe), 4 vegetable, 1/2 dairy, 1/2 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, 1/2 nuts/seeds/legumes (100 calories)
2 tablespoons raisins, 1/2 fruit (55 calories)
