The DASH diet for weight loss : lose weight and keep it off--the healthy way--with America's most respected diet

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)__ 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) Unlike most diets, the DASH Diet is based on 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. People on the DASH Diet feel better and think more clearly. That's because 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 their eating plan 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: people on the DASH Diet also were able to lose weight and maintain that healthy weight loss over time. 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 " 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"-- "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 that offers a wide selection of favorite foods and also lowers blood pressure and cholesterol; improves mental function; and helps prevent hypertension, heart attacks, heart failure, and colon cancer"-- " 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"-- Provided by publisher "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 that offers a wide selection of favorite foods and also lowers blood pressure and cholesterol; improves mental function; and helps prevent hypertension, heart attacks, heart failure, and colon cancer"-- Provided by publisher Presents the DASH (Dietary Approaches to Stop Hypertension) program for lasting weight loss, explaining how to calculate calorie targets and adapt favorite recipes while lowering health risks