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

Chapter 9. DASH Diet Final Tips

Getting started with the DASH diet is not that hard at all. You only have to be mindful of the diet principles and be prepared to make a big change in your lifestyle. Practically, the basics of the program were already provided in the previous chapters.

However, here are a few tips to ensure your success:

Start Gradually

You may be that red meat lover person like almost anyone out there. Hence, it will be a torture to abruptly shift to eating fruits and vegetables. What you can do is not to rush things and simply make gradual changes. A good way to start is to substitute one meal of the day for recipe that follows the DASH principles.

Go Low Fat on Desserts and Snacks

You should learn to pacify your cravings for sweet desserts with healthier options. Instead for that sinful chocolate cake, why not opt for a whole wheat muffin or much better fresh fruits? You may even want to start snacking on hard candies or nuts.

Avoid Alcohol and Sugar

If you really want to live fitter and healthier, you should learn to give up sugar and alcohol. These things surely taste great, but do not do as much good as a cup of low fat or zero fat milk or fresh fruit juice with no sugar added.

Read Food Labels

You will need to stuff your pantry with DASH food items before you begin. With this, you have to learn to figure out such items. Carefully inspect labels and make sure the ones you are buying are fresh, low in fat, sodium and calories. For instance, instead of buying a regular white loaf, pick whole grain bread instead. Instead of white rice, wild rice, red or brown rice are more suitable.

No Deprivation

With DASH, there is no need to go through starvation since you can become healthy and lose weight while eating delicious foods. Go on with the usual 3 full meals a day and 2 or more snacks in between. This is the beautiful thing with this diet. Lose weight and live a healthier life with DASH.

Load Up With Fruits and Vegetables

The regular serving of vegetable and fruits in the diet is only about half a cup. To make the DASH diet work, it is ideal to double the serving. So, instead of half, make it a whole. Berries are excellent choices and for vegetables, choose fresh as much as possible through frozen vegetables are allowed. Most grocery stores have salad bars and sells bagged ready to consume vegetables taking away the burden from you. There is no excuse not to eat veggies and fruits with such conveniences.

Other Protein Sources

Be wise when choosing foods to supply your body with the necessary protein. As much as possible, red meat should be limited. Eat more lean meat like fish and poultry. Also, there are loads of excellent and healthy protein sources out there like tofu, soy milk, nuts and seeds. These could help you feel fuller while maintaining your health and shrinking your waistline.

When Milk Cannot Be Avoided

Certainly, milk is a real treat. You use it in your smoothies, cooking, your morning coffee etc. It is not a crime to consume milk under the DASH diet. Just make sure that you use the skim or low fat variety and there will be no problem with that.

Avoid Junk

One of the goals of DASH diet is to instill healthy eating habits that could be carried throughout a lifetime. So, learn how to trash the junk. In this case, junk means anything processed, packaged, heavily salted, caffeinated, sugared and bombarded with preservatives. So, limit or forget about those packaged chips, soda, packaged sweets in the grocery store. But don’t get so disheartened, you may still eat those, but as a “treat”. Junk should not be a part of your everyday meals.

Conclusion

Thank you again for downloading this book!

I hope this book was able to help you gain more information about the highly feasible DASH diet for weight loss – what the program is all about, the basic dietary guidelines, easy to do recipes for all meals of the day including snacks and desserts.

Struggling about heart health and excessive fats is such a hard thing. With this revolutionary diet program, your worries may be gone in a jiffy. The DASH 14 day program is definitely a fabulous way to kick- start a change in lifestyle and eating patterns.

The next step is to adopt the knowledge gained in this book to go on the DASH program. The recipes presented in this guide are easy to prepare, healthy, low in cholesterol and calories. Embark on this new challenge of changing the way you eat and live!

Go DASH and be happy and healthy!