14 Day Dash Diet For Weight Loss: The Complete Dash Diet Recipes Plan for Beginners (2016)

Chapter 1. Overview: DASH Diet Solution for Weight Loss

Before you begin, it is vital that you learn what the DASH program is all about, and what makes it different from the rest.

What is DASH Diet?

DASH stands for “Dietary Approaches to Stop Hypertension”. It is a basically a diet program supported by the US National Institute of Health. It was coined to aid in controlling and stopping high blood pressure or “hypertension” in the nation.

What’s on with the diet? Well, individuals on this diet are encouraged to consume more fruits and vegetables along with non-fat dairy or those with low fat content. Others like fish, poultry meat, whole grains as well as nuts are also allowed. However, what the diet limits are the following: anything fatty, red meat sweetened and alcoholic beverages.

The development of this program ignited the interest of US residents who are suffering from hypertension. Hence, the NIH put random subjects to testing and has funded research in various hospitals, research institutions and universities to determine the likelihood of this diet program. The conclusion is that the DASH diet is effective in lowering blood pressure and other cardiovascular illnesses.

Since the core of the diet is mainly on the right foods, this has gone through different versions. Now, there is DASH Diet specific for health, DASH diet for vegetarians and a particular DASH diet plan for weight loss, which this book will focus on.

DASH Study: Beginnings

As mentioned, DASH stands for “Dietary Approaches to Stop Hypertension”. This has been being developed in the United States for more than 5 decades. The rising numbers of hypertension cases in the country has led the government to allot funds for the development of this diet.

In the 1990s, the major health institutes and research centers in the US collaborated to come up with the most expansive study on DASH. The research was focused on foods that people could get at a supermarket or grocery shop making the diet easy to adhere to.

Here’s a quick glimpse of how the DASH study went through:

Basically, the study was conducted utilizing two experimental groups and the control group as follows:

Group 1: This group was called the “vegetables and fruits” group. This experimental group was fed with more vegetables and fruits with fewer snacks, sugary items.

Group 2: This experimental group was instructed to consume high amounts of vegetables and fruits as well as dairy (low fat). With this, the subjects get to get more potassium, magnesium and other nutrients. The diet is also protein rich since poultry, nuts are highly encouraged too. However, foods that are forbidden include sweetened foods/beverages and red meat.

Control Group: This group was instructed to eat like a typical American would do. Basically, the diet was loaded with fat and protein while being low in magnesium, potassium and other minerals like calcium.

What was the result of this study?

The verdict was: Dietary habits have effects on people, especially those suffering from hypertension of all degree. In the study, group 1 experienced a drop in their blood pressure, but was not as remarkable as those in Group 2. In fact, those hypertension-free individuals under the second group also experienced decreased blood pressure.

DASH Sodium

This study was conducted after the success of the DASH study. This was performed to determine whether DASH diet could further reduce blood pressure when the diet is low in salt. The aim of the study is study how low salt levels could affect the DASH diet and how the diet reacts to various sodium intake levels.

The participants of the study include the ones under the average American diet and the group under DASH diet. The participants in each cluster were asked to undergo diet for 30 days on various salt levels including: 1500mg per day, 2400 mg per day and 3000 mg per day.

What was the result?

The result was: Both the control group and those under the DASH diet experienced lowered blood pressure when salt levels were reduced. However, the most significant decrease was experienced when salt consumption was decreased to 1500 mg per day.

With this result, the researchers recommended that the salt allowance per day must be cut back. According to the dietary guidelines in the US, average Americans should consume 2300mg salt per day while those with hypertension should only take in 1500 mg per day.

DASH Diet for Weight Loss

Though the DASH diet was initially developed to aid in hypertension, research also reveals that it is a terrific diet plan to support weight loss. The diet boosts weight loss while promoting health inside and out. The results can be achieved in as quickly as 14 days while relying on natural foods in generous amounts – no starvation required!

The focus of the diet is on natural or real foods – there is no room for preservatives and additives in this diet. It is more on fruits and vegetables with a moderate amount of protein. With such principle, it is viewed as the ideal weight loss diet plan of all time. The meals allowed are satiating and pleasurable to the palate. And it is something that anyone can follow for a lifetime. It is more like a regular diet with massive benefits.

How it Works – Phase 1 and 2

The DASH diet is divided into two phases:

Phase One: This is the first 14 days of the diet program. At this stage, the focus is on low carb, low sugar and high protein foods. Grains and fruits are temporarily not allowed at this point. The goal is to retune metabolism and to enhance the body’s natural ability to burn calories. This helps hastens weight loss.

Phase Two: This stage is when whole grains, vegetables rich in starch as well as fruits are reintroduced to boost the body’s ability to control hypertension and weight gain.

In the first phase, you will need to take in high amounts of protein like nuts, fish, lean meat etc. along with starch free vegetables. This will prevent hunger, which may lead to over snacking. Plus, it also stabilize the sugar levels in the blood lowering the need for insulin leading to increased craving of healthier and lighter foods.

Going on DASH can make anyone fitter and healthier without having to go through harsh dieting. With this diet, you can actually enjoy the following:

- Three meals in a day with snacks in between – deprivation is not necessary.

- Enjoy healthy and filling vegetables in bulk while still maintaining low calorie consumption.

- Eat meat, the lean protein ones that are truly satisfying.

- Satisfy cravings with non-fat and low fat dairy products.

- Pacify your sweet cravings with fresh fruits.

- Snack on crunchy and tasty nuts and seeds that aid in weight loss and heart health.

And most of all, watch your weight drop and your health go up by following the DASH rules.