Celine Walker - Dash Diet: 77 Delicious Dash Diet Recipes with an Easy Guide for Rapid Weight Loss

Dash Diet

77 Delicious Dash Diet Recipes with an Easy Guide for Rapid Weight Loss

Copyright 2015 by Celine Walker

All rights Reserved. No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews.

Disclaimer

No part of this publication may be reproduced or transmitted in any form or by any means, mechanical or electronic, including photocopying or recording, or by any information storage and retrieval system, or transmitted by email without permission in writing from the publisher.

While all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assumes any responsibility for errors, omissions or contrary interpretations of the subject matter herein.

This book is for entertainment purposes only. The views expressed are those of the author alone, and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions.

Adherence to all applicable laws and regulations, including international, federal, state and local laws governing professional licensing, business practices, advertising and all other aspects of doing business in the US, Canada, UK or any other jurisdiction is the sole responsibility of the purchaser or reader.

Neither the author nor the publisher assumes any responsibility or liability whatsoever on the behalf of the purchaser or reader of these materials. Any perceived slight of any individual or organization is purely unintentional.

Introduction

I want to thank you and commend you for downloading the book, Dash Diet: 77 Delicious Dash Diet Recipes with an Easy Guide for Rapid Weight Loss.

This book contains 77 delicious, easy-to-make recipes for effective and sustainable weight loss with easy-to-understand guidelines.

Your days of trying on diet after diet after diet are finally over!

When done correctly, the DASH diet can help you lose weight and lower your blood pressure in as early as two weeks. However, contrary to what the name may suggest, the DASH diet is not a speedy starve-yourself-for-a-week trick. No, it doesnt follow the old pattern of deprivation, craving, and that sad slippery slide back to unhealthy eating habits. And ultimately, this is what makes this weight reduction plan successful.

Your first step towards successful and sustainable weight loss is to view DASH as more than just a diet but as a choice. It is an important and conscious choice that you make day after day and meal after meal.

Why just aspire for a fit body when you can also aim for a healthy heart? Through this book, you will gain a deeper understanding of the DASH diet, its countless benefits, and where and how you should begin.

The reason why most weight loss diets fail is because they are often incompatible with most peoples lifestyles. Inevitably, dieters end up crawling back to the same old unhealthy eating pattern that has always worked for their household and their busy schedules. The great thing about the recipes found in this book is that they are simple and easy to prepare. They dont require exotic ingredients from special diet stores.

This diet doesnt require isolating yourself from others during mealtime. In fact, youll find that these healthy, mouth-watering meals are designed to be incorporated into your daily routine with as little inconvenience and as much gastronomic pleasure as possible!

Thanks again for downloading this book, I hope you enjoy it!

Chapter 1 - The DASH Diet and Guidelines for Rapid Weight Loss

What is the DASH Diet?

The DASH Diet is a clever acronym for Dietary Approaches to Stop Hypertension. Despite the fact that this weight loss program has gained massive popularity throughout the years, it wasnt initially designed as a reducing diet. In fact, the main objective of the DASH diet is to lower blood pressure, thus, lessening your risk of developing a broad array of diseases. That said, significant weight loss is a pleasant side effect. This means that with the DASH diet, not only will you get the figure that you want; you can also achieve the best level of health that you deserve.

Why should you Switch to this Diet?

One of the most obvious benefits of the DASH diet is a healthy heart. This diet will boost good cholesterol while booting the bad cholesterol. Individuals who suffer from moderate hypertension will experience noticeable improvements even without medication.

Furthermore, this diet lessens your risk for developing diseases linked with high blood pressure and obesity. Research reveals that the DASH diet helps diabetics to manage their condition effectively,

Since the DASH is low in calorie, it will inevitably lead you to shed excess fat especially when coupled with moderate exercise. This doesnt have to be strenuous exercise, but just enough physical activity to steer clear of a sedentary lifestyle.

Another thing that sets the DASH diet apart from most reducing diets out there is that it focuses on satiety, thus, reducing your need to eat more frequently than you should and ensuring that your brain and body functions at their maximum capacity all throughout the day.

Studies also show that this diet reduces your risk for developing cancer, bone diseases and psychological illnesses.

Another reason why this reducing diet has long-term potential is the absence of any health risks. Furthermore, DASH dieters also swear to its anti-aging side effects.

What Foods are you Allowed to Eat?

The heart of this life-changing diet lies in consuming a huge chunk of plant-based foods such as vegetables and fruits while consuming moderate amounts of zero fat to low fat dairy. Beans, seeds and nuts are allowed. Though the latter gained a bad rep for being rich in fat, nuts have omega 3 fatty acids that contribute to a healthy heart. You may incorporate almonds, peas, pistachio, lentils, and sunflower seeds into your diet. You may also eat fish, poultry and lean meat.

The DASH diet is a low sodium diet. It is high in fiber and moderate in fat. Another thing you need to remember when following this diet is to stay away from empty carbohydrates, such as white bread (which is a common item in most grocery carts) and other refined and processed edibles. You have to replace them with whole wheat bread and healthy grains that you also need to take in moderation. Like any other sensible weight loss diet, the DASH diet encourages cutting the consumption of sweets and calorie-rich edibles.

DASH diet is all about sustainable weight loss. When it comes to snacks, they should be substantial and rich in protein and heart-friendly fats. This lessens the occurrence of cravings. The fact that the DASH diet consists of considerable amounts of proteins ensures that you can maintain muscle, even as you shed weight. This prevents your metabolism from slowing.

What are this Diets Nutritional Goals?

You need to meet the following requirements on a daily basis:

• Daily sodium intake must be a minimum of 1,500 mg and a maximum of 2,300 mg.
• Total fat should be 27 % of calories with saturated fat consisting 6 % of calories.
• 18% of calories must be from protein.
• Meanwhile, carbohydrates are 55% of calories.
• Have at least 30 g fiber daily.
• Lastly, but most importantly, limit cholesterol to 150 mg per day.

How Much should you Eat?

When it comes to grains, you may eat six up to eight servings per day. One slice of bread or cup of cereal is equivalent to one serving. That said, consume more high-fiber, nutrient-rich whole grains like barley, steel cut oats, quinoa and buckwheat, and avoid refined grains. When shopping, study the label and opt for food items that have 100% whole wheat or 100% whole grain.