Heller - The DASH diet weight loss solution: 2 weeks to drop pounds, boost metabolism, and get healthy

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This book is not intended as a substitute for medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly in respect of any symptoms that may require diagnosis or medical attention.

Copyright 2012 by Marla Heller, MS, RD

All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the authors intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at permissions@hbgusa.com. Thank you for your support of the authors rights.

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ISBN 978-1-4555-1277-5

To my husband, Richard, who always supports me, and to my mom, who taught me how to cook and make healthy, balanced meals.

I ts about time! The DASH diet has already been named the Best Overall Diet and the Healthiest Diet by U.S. News & World Report. Now The DASH Diet Weight Loss Solution turns it into Americas best weight loss diet, as well. This plan is specifically designed to supercharge weight loss, giving you the boost you need to achieve your goals quickly, easily, and with results that will last. The health benefits of the DASH (Dietary Approaches to Stop Hypertension) diet are well known. It lowers blood pressure in 14 days. It lowers cholesterol and improves brain function. People who follow the DASH diet have lower rates of heart attack, stroke, heart failure, and some types of cancer, including BRCA negative breast cancer. Additionally, people who follow the DASH eating plan are less likely to develop diabetes or kidney stones.

The DASH diet has been one of the best-kept secrets for healthy eating. And now, previously overlooked research provides the foundation for enhanced weight loss results. Based on scientific evidence, and the real world success Ive personally seen with hundreds of clients, the program in The DASH Diet Weight Loss Solution attacks weight loss with the same efficiency and effectiveness that it attacks our nations leading health problems. With this book, you can deploy DASH to help you reach and maintain a healthy weight.

You are already reading this book, so we know you are interested in reaching and maintaining a healthier weight. And you have chosen a diet plan that will actually make you healthier as you move toward your goal. Many quick weight loss plans are very difficult to follow in a normal, active life. Or the plans are great for initiating weight loss, but they arent sustainable and wouldnt be healthy if you did sustain them for any period of time. The DASH Diet Weight Loss Solution is a plan that you and your family can follow for the long run. In fact, it is based on the 2010 Dietary Guidelines for Americans. It is a two-phase plan guaranteed to boost weight loss. Phase One is a two-week transition to reset your metabolism. This protein-rich eating plan will keep you satisfied longer and will help jump-start your weight loss, resulting in fast, visible results. Phase Two includes whole grains and fruits, as well as lots of nonstarchy vegetables and lean proteins, and will help you continue to lose weight. In addition to looking and feeling better, you will also improve your cholesterol, blood sugar levels, and blood pressure. The results have been proven and the research backs it up. You will also find detailed meal plans, pantry stocking advice, grocery shopping tipsand dozens of delicious recipes to incorporate into your diet.

Over 67% of Americans are overweight or obese. And excess weight is not just a cosmetic problem. The yearly direct health care costs for obesity hit $147 billion in 2008, accounting for almost 10% of all health care costs in the United States. On average, someone who is obese spends $1,500 per year extra for medical care than someone of healthy weight.

What are some of the health problems that are more common in people who carry too much weight? Health issues can include hypertension (high blood pressure); type 2 diabetes; joint problems; sleep apnea; coronary heart disease; elevated cholesterol and triglycerides; certain types of cancer; stroke; gall bladder; and liver diseases.

And extra weight by itself is limiting. Imagine picking up a 40-pound bag of dog food and carrying it around all day. Then visualize how good it will feel to set down the extra 40 pounds you have been hefting. The same thing will be true in real life when you drop your excess weight. All of your routine tasks will feel easierand you will become more active.

Now you can take advantage of this supercharged version of the DASH diet to boost weight loss, especially the muffin top fat that is associated with increased risk for heart disease and diabetes. In the old days, we talked about apple body shapes being more unhealthful than the pear body shapes. Belly fat, beer bellies, visceral fat, android fat, and muffin top are just different words for people who carry much of their excess weight around the middle. This type of fat is associated with higher risks for diabetes, heart disease, high blood pressure, and some kinds of cancer.

Over the past two decades, much has been learned about why this belly fat is different from other fat, and what kind of eating patterns are associated with it. The main culprits? Taking in more carbs than we can burn off, and having less metabolically active muscle. In this book we will target both of these problems, getting you unhooked from a carb-heavy diet, and helping you to increase your metabolism by preserving and strengthening muscles. No, we arent massively bulking up (relax, ladies), but you will become leaner and more toned. You can reduce bad cholesterol and triglycerides while boosting good cholesterol. And perhaps most important for many people, the lower-starch version of the DASH diet can reduce the risk of developing diabetes or improve your ability to control your diabetes and slow the progression of the disease. All of this comes with reduced inflammation and oxidative stress.