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The DASH Diet for Weight Loss

The DASH Diet for Weight Loss

Lose Weight and Keep It Off--the Healthy Way--with America's Most Respected Diet

The #1 diet plan in America for eating healthfully is now a weight-loss plan, too.

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.

***

• 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

***

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, 1½ meat, ¼ nuts/seeds/legumes,
1 added fat, ½ sweets


BREAKFAST (340 CALORIES)
1 Low-Fat Blueberry Muffin (see recipe), 2 grain (200 calories)
½ 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)
¾ ounce (1 small slice) low-fat cheddar cheese, ½ dairy (50 calories)

LUNCH (325 CALORIES)
1 Cobb Salad (see recipe), 4 vegetable, ½ dairy, ½ 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, ½ nuts/seeds/legumes (100 calories)
2 tablespoons raisins, ½ fruit (55 calories)

DINNER (445 CALORIES)
Shrimp Scampi, 3 ounces shrimp with sauce (see recipe), 1 meat (145 calories)
1½ cups whole-wheat linguine, 3 grain (300 calories)

EVENING SNACK/DESSERT (105 CALORIES)
1 medium apple, 1 fruit (50 calories)
2 tablespoons low-fat caramel sauce, ½ sweets (55 calories)

Nutrition analysis for the day: 1,535 calories, 6 grain, 4½ fruit, 5 vegetable, 2 dairy, 1½ meat, ½ nuts/seeds/legumes, 1 added fat, ½ sweets
  • Atria Books | 
  • 416 pages | 
  • ISBN 9781451669367 | 
  • April 2012
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About the Authors

Thomas J. Moore

Tom Moore, M.D., senior author, has spent more than 20 years studying the causes of high blood pressure. He has published more than 100 articles and book chapters on this subject for medical professionals. Dr. Moore has been a member of the faculty of Harvard Medical School for 25 years. He served as the Chairman of the Steering Committee of the DASH trial, the landmark medical study that proved that the DASH diet works. He lives in Boston, Massachusetts.

Pao-Hwa Lin, Ph.D. has been a faculty member at the Sarah W. Stedman Nutrition Center at Duke University Medical Center since 1992. She was closely involved in the design and development of the DASH diet and was chairperson of the diet commitee for the DASH-Sodium study. She lives in Durham, North Carolina.

Njeri Karanja, Ph.D., a Research Associate Professor of Medicine in the division of Endocrinology/Metabolism and Clinical Nutrition at Oregon Health & Science University, led the data coordinating activities for the DASH study. Karanja lives in Portland, Oregon.

Laura Pata Svetkey, M.D. is the Director of Clinical Research at the Sarah W. Stedman Nutrition and Metabolism Center as well as the Director of the Duke Hypertension Center and has more than 20 years of experience in clinical research. She has been Principal Investigator on four NIH-sponsored multi-center studies on nutritional approaches to controlling hypertension and other obesity-related cardiovascular risk factors, including the landmark DASH (Dietary Approaches to Stop Hypertension) clinical trial. 

Mark Jenkins is a journalist and the author of several health books, including the Sports Medicine Bible, and is a consultant to the Harvard Medical School system.

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