Synopses & Reviews
The #1 diet plan in America for eating healthfully is now a weight-loss plan, too.andlt;BRandgt;andlt;BRandgt;Unlike most diets, the DASH Diet is based on favorite foods you can find at the grocery store around the corner. Itand#8217;s easy to follow, it wonand#8217;t leave you hungry, and itand#8217;s built for long-lasting results. Itand#8217;s also Americaand#8217;s healthiest diet. And people on the DASH Diet feel better and think more clearly. Thatand#8217;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 teamand#8217;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 andlt;Iandgt;U.S. News and World Report andlt;/Iandgt;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. Mooreand#8217;s continuing research, andlt;Iandgt;The DASH Diet for Weight Loss andlt;/Iandgt;adapts the DASH Diet for anyone who wants to reach his or her healthiest weight. Youand#8217;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 youand#8217;ll learn how to keep off the weight you lost.andlt;BRandgt; andlt;BRandgt; 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. Youand#8217;ll read inspiring before-and-after stories by others who have experienced success with DASH. And youand#8217;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 Americaand#8217;s healthiest diet. andlt;Iandgt;The DASH Diet for Weight Loss andlt;/Iandgt;will show you how.andlt;BRandgt; andlt;BRandgt; ***andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;and#8226; NAMED THE BEST OVERALL DIET BY andlt;Iandgt;U.S. NEWS and WORLD REPORT andlt;/Iandgt;TWO YEARS IN A ROW andlt;/Bandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;and#8226; RECOMMENDED BY THE US DEPARTMENT OF AGRICULTURE AS AN IDEAL EATING PATTERN FOR ALL AMERICANS andlt;/Bandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;and#8226; ENDORSED BY THE NATIONAL HEART, LUNG, AND BLOOD INSTITUTE AND THE AMERICAN HEART ASSOCIATION (AHA) andlt;/Bandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;and#8226; MEAL PLANS PROVIDED AT MULTIPLE CALORIE LEVELS (SO THEREand#8217;S ONE THATand#8217;S RIGHT FOR ALL READERS) AND FOR MEAT-EATERS AND VEGETARIANS ALIKEandlt;/Bandgt;andlt;BRandgt; andlt;BRandgt; ***andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE, SUBSTANTIAL MEAL PLANS:andlt;/Bandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;1,600 CALORIES: DAY 5andlt;BRandgt; andlt;Iandgt;Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1and#189; meat, and#188; nuts/seeds/legumes, andlt;/Iandgt;andlt;BRandgt; andlt;Iandgt;1 added fat, and#189; sweets andlt;/Iandgt;andlt;/Bandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;BREAKFAST (340 CALORIES) andlt;/Bandgt;andlt;BRandgt; 1 Low-Fat Blueberry Muffin (see recipe), andlt;Iandgt;2 grain (200 calories) andlt;/Iandgt;andlt;BRandgt; and#189; cup raspberries, andlt;Iandgt;1 fruit (30 calories) andlt;/Iandgt;andlt;BRandgt; 1 cup low-fat milk, andlt;Iandgt;1 dairy (110 calories) andlt;/Iandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;MORNING SNACK (160 CALORIES)andlt;/Bandgt;andlt;BRandgt; 1 cup sliced mango, andlt;Iandgt;2 fruit (110 calories) andlt;/Iandgt;andlt;BRandgt; and#190; ounce (1 small slice) low-fat cheddar cheese, andlt;Iandgt;and#189; dairy (50 calories) andlt;/Iandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;LUNCH (325 CALORIES) andlt;/Bandgt;andlt;BRandgt; 1 Cobb Salad (see recipe), andlt;Iandgt;4 vegetable, and#189; dairy, and#189; meat, 1 added fat (225 calories) andlt;/Iandgt;andlt;BRandgt; 1 small chocolate chip granola bar, andlt;Iandgt;1 grain (100 calories) andlt;/Iandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;AFTERNOON SNACK (160 CALORIES) andlt;/Bandgt;andlt;BRandgt; and#8220;Ants on a logand#8221;:andlt;BRandgt; 4 celery sticks (5 inches each), andlt;Iandgt;1 vegetable (5 calories) andlt;/Iandgt;andlt;BRandgt; 1 tablespoon peanut butter, andlt;Iandgt;and#189; nuts/seeds/legumes (100 calories) andlt;/Iandgt;andlt;BRandgt; 2 tablespoons raisins, andlt;Iandgt;and#189; fruit (55 calories) andlt;/Iandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;DINNER (445 CALORIES) andlt;/Bandgt;andlt;BRandgt; Shrimp Scampi, 3 ounces shrimp with sauce (see recipe), andlt;Iandgt;1 meat (145 calories) andlt;/Iandgt;andlt;BRandgt; 1and#189; cups whole-wheat linguine, andlt;Iandgt;3 grain (300 calories) andlt;/Iandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;EVENING SNACK/DESSERT (105 CALORIES) andlt;/Bandgt;andlt;BRandgt; 1 medium apple, andlt;Iandgt;1 fruit (50 calories) andlt;/Iandgt;andlt;BRandgt; 2 tablespoons low-fat caramel sauce, andlt;Iandgt;and#189; sweets (55 calories) andlt;/Iandgt;andlt;BRandgt; andlt;BRandgt; andlt;Bandgt;andlt;Iandgt;Nutrition analysis for the day: 1,535 calories, 6 grain, 4and#189; fruit, 5 vegetable, 2 dairy, 1and#189; meat, and#189; nuts/seeds/legumes, 1 added fat, and#189; sweetsandlt;/Iandgt;andlt;/Bandgt;
Synopsis
The #1 diet plan in America for eating healthfully is now a weight-loss plan, too.Named the “Best Overall Diet” by U.S News & World Report, the DASH (Dietary Approaches to Stop Hypertension) Diet is a proven program for weight loss. But that’s not all: it also lowers blood pressure and cholesterol; improves mental function; and helps prevent hypertension, heart attacks, heart failure, and colon cancer. And it does all this with a wide selection of your favorite foods.
Based on new data from Dr. Thomas Moore’s continuing research on DASH, this exciting new weight-loss plan shows how to calculate calorie targets, meet the calorie target in each food category, and learn what counts as a serving; how to add exercise to the DASH diet and use a pedometer; how to keep a food log, plan a menu, and how to adapt favorite recipes for the DASH diet. And you’ll learn how to maintain weight loss over time. With inspiring before-and-after stories by others who have experienced success with DASH, you’ll also find extensive meal plans—for omnivores and vegetarians—at the calorie level that is just right for you, concentrating on how to lose weight without sacrificing great tasting foods.
Why not reach your goal to lose weight and keep it off by following America’s healthiest diet? The DASH Diet for Weight Loss can show you how.
Synopsis
Noted physician Thomas J. Moore, M.D., presents the ultimate guide to the revolutionary DASH diet.andlt;BRandgt;andlt;BRandgt;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 lossand#8212;and to prevent and reduce high blood pressure; lower and#8220;badand#8221; 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.andlt;BRandgt; andlt;BRandgt; Rated the #1 diet by andlt;iandgt;U.S. News and World Reportandlt;/iandgt; in 2011, 2012, 2013, and 2014, the DASH diet includes no gimmicky foodsand#8212;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.andlt;BRandgt; andlt;BRandgt; The bookand#8217;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 dietand#8212;and kept it off for years.andlt;BRandgt; andlt;BRandgt; Tired of ineffective fad diets? andlt;iandgt;The DASH Diet for Weight Lossandlt;/iandgt; 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:andlt;BRandgt; andlt;BRandgt; * Calculate and meet calorie targets and learn what counts as a servingandlt;BRandgt; * Add exercise to ramp up your fitnessandlt;BRandgt; * Keep a food log and plan a menuandlt;BRandgt; * Adapt your favorite recipes for a healthier lifestyleandlt;BRandgt; * Maintain your weight loss over timeandlt;BRandgt; andlt;BRandgt; 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.andlt;BRandgt; andlt;BRandgt; ***andlt;BRandgt; andlt;BRandgt; andlt;bandgt;START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE, SUBSTANTIAL MEAL PLANS:andlt;/bandgt;andlt;BRandgt; andlt;BRandgt; andlt;bandgt;1,600 CALORIESandlt;/bandgt;andlt;BRandgt; andlt;bandgt;andlt;iandgt;Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1and#189; meat, and#188; nuts/seeds/legumes, andlt;/iandgt;andlt;/bandgt;andlt;BRandgt; andlt;bandgt;andlt;iandgt;1 added fat, and#189; sweets andlt;/iandgt;andlt;/bandgt;andlt;BRandgt; andlt;BRandgt; andlt;bandgt;BREAKFAST (340 CALORIES) andlt;/bandgt;andlt;BRandgt; 1 Low-Fat Blueberry Muffin (see recipe), andlt;iandgt;2 grain (200 calories) andlt;/iandgt;andlt;BRandgt; and#189; cup raspberries, andlt;iandgt;1 fruit (30 calories) andlt;/iandgt;andlt;BRandgt; 1 cup low-fat milk, andlt;iandgt;1 dairy (110 calories) andlt;/iandgt;andlt;BRandgt; andlt;BRandgt; andlt;bandgt;MORNING SNACK (160 CALORIES)andlt;/bandgt;andlt;BRandgt; 1 cup sliced mango, andlt;iandgt;2 fruit (110 calories) andlt;/iandgt;andlt;BRandgt; and#190; ounce (1 small slice) low-fat cheddar cheese, andlt;iandgt;and#189; dairy (50 calories) andlt;/iandgt;andlt;BRandgt; andlt;BRandgt; andlt;bandgt;LUNCH (325 CALORIES) andlt;/bandgt;andlt;BRandgt; 1 Cobb Salad (see recipe), andlt;iandgt;4 vegetable, and#189; dairy, and#189; meat, 1 added fat (225 calories) andlt;/iandgt;andlt;BRandgt; 1 small chocolate chip granola bar, andlt;iandgt;1 grain (100 calories) andlt;/iandgt;andlt;BRandgt; andlt;BRandgt; andlt;bandgt;AFTERNOON SNACK (160 CALORIES) andlt;/bandgt;andlt;BRandgt; and#8220;Ants on a logand#8221;:andlt;BRandgt; 4 celery sticks (5 inches each), andlt;iandgt;1 vegetable (5 calories) andlt;/iandgt;andlt;BRandgt; 1 tablespoon peanut butter, andlt;iandgt;and#189; nuts/seeds/legumes (100 calories) andlt;/iandgt;andlt;BRandgt; 2 tablespoons raisins, andlt;iandgt;and#189; fruit (55 calories) andlt;/iandgt;
About the Author
andlt;Bandgt;Tom Mooreandlt;/Bandgt;, 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.andlt;BRandgt;andlt;BRandgt;andlt;bandgt;Pao-Hwa Linandlt;/bandgt;, 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.andlt;BRandgt;andlt;BRandgt;andlt;bandgt;Njeri Karanjaandlt;/bandgt;, Ph.D., a Research Associate Professor of Medicine in the division of Endocrinology/Metabolism and Clinical Nutrition at Oregon Health andamp; Science University, led the data coordinating activities for the DASH study. Karanja lives in Portland, Oregon.andlt;BRandgt;andlt;BRandgt;andlt;bandgt;Laura Pata Svetkeyandlt;/bandgt;, 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.andnbsp;andlt;BRandgt;andlt;BRandgt;andlt;bandgt;Mark Jenkinsandlt;/bandgt; is a journalist and the author of several health books, including the andlt;iandgt;Sports Medicine Bibleandlt;/iandgt;, and is a consultant to the Harvard Medical School system.