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    Diet to Lose Weight: Lose Weight Fast with Dash Diet Recipes and Grain Free Goodness
    Diet to Lose Weight: Lose Weight Fast with Dash Diet Recipes and Grain Free Goodness
    Diet to Lose Weight: Lose Weight Fast with Dash Diet Recipes and Grain Free Goodness
    Ebook149 pages1 hour

    Diet to Lose Weight: Lose Weight Fast with Dash Diet Recipes and Grain Free Goodness

    By Adrienne Simmons

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    About this ebook

    The Diet to Lose Weight Lose Weight Fast with DASH Diet Recipes and Grain Free Goodness contains both grain free recipes and DASH diet recipes. In this book, you will find weight loss tips in addition to the two weight loss plans. Receive help with the DASH diet menu as you plan your meals for a couple of weeks in advance. The grain free diet and the DASH diet plans each help to lose weight fast. The DASH diet is good for helping to control blood pressure a person can go on the DASH diet for weight loss as well since it promotes eating healthy foods. The Diet to Lose Weigh book features these sections DASH Diet, What Is The Dash Diet, What Is Hypertension and Why Is It Dangerous, How Does the DASH Diet Work DASH Study Daily Nutrient Goals, DASH Diet Guidelines, Using DASH for Weight Loss, Intuitive Eating with the DASH Diet, Making DASH Dieting Easy, Exercise and the DASH Diet, Recipes for the DASH Diet, Appetizers, Beverages, Breakfast, Main Dishes, Sides, Salads, Soups, DASH Diet 5-Day Sample Menu, Modifying the 5-Day Meal Plan, Grain Free Recipes, Tasty Grain Free Recipes, and Your Grain Free Meal Plan. A sampling of the included recipes are Grain-free Pizza, Gluten-Free Turkey Club, Stuffed Bell Peppers, Curried Quinoa, Hearty Turkey Soup, Low Cholesterol Potato Salad, Spicy Sweet and Tangy Herbal Tea, Fresh Mushroom Quesadillas, DASH Spinach Dip, and Vegetable Sushi.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781633830752
    Diet to Lose Weight: Lose Weight Fast with Dash Diet Recipes and Grain Free Goodness

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      Book preview

      Diet to Lose Weight - Adrienne Simmons

      Section 1: DASH Diet

      The DASH Diet is an important strategy for anyone who wants to lower their blood pressure and improve their overall health without dealing with risky medications and their side effects. This simple diet focuses on low fat, low cholesterol foods and natural ingredients, making it inexpensive and easy to follow. Plus, you'll be surprised by how delicious heart healthy foods can be. If you've been warned about the possible dangers of high blood pressure and a normal North American diet, it's time to make some changes.

      The recipes contained in this book don't encompass the entire range of DASH diet options, but they will give you an idea of how you can change your favorite foods to fit the diet plan. In general, they focus on reducing the fat, cholesterol and refined carbohydrates in a dish without losing out on flavor. If you've experienced too many flavorless health foods, these recipes could be the solution that you've been hoping for.

      What Is the DASH Diet?

      DASH is a term that stands for Dietary Approaches to Stop Hypertension. It is designed to be a lifestyle change for people who want to treat or prevent hypertension, also known as high blood pressure. The diet is based on studies originally performed by the US National Institutes of Health that examined three different dietary plans and their effects on blood pressure. The result is a plan that focuses on increased consumption of plant foods such as nuts, beans, low fat dairy products, vegetables and fruit.

      This diet plan is recommended by the National Heart, Lung and Blood Institute for anyone who wants to decrease their blood pressure and improve heart health. In studies performed on the diet, people who followed it showed a systolic blood pressure reduction of 6mm Hg, as well as a diastolic blood pressure reduction of 3 mm Hg in patients who had tested in the high-normal range, also called pre-hypertension. In patients who had existing hypertension, the diet caused reductions of 11 mm Hg and 6 mm Hg respectively, with no change in body weight. While it was not designed for weight loss, the DASH diet's focus on lower calorie, healthier foods does make it a viable choice for people who want to reduce their body fat levels.

      What Is Hypertension and Why Is It Dangerous?

      Hypertension, or high blood pressure, refers to the force your blood puts on the walls of your arteries. Doctors measure it in millimeters of mercury, or mm Hg, and record it as two different numbers. They measure both the systolic blood pressure, or the pressure when your heart is beating, and the diastolic blood pressure, or the pressure between beats. A person's blood pressure can rise and fall over the course of a given day, but continued high levels can be very dangerous to your health.

      When your blood flows with a lot of force, it can damage the veins and arteries, as well as organs like the eyes, heart, kidneys and brain. Most people who develop high blood pressure have difficulty lowering it. Left uncontrolled, this condition can lead to blindness, kidney and heart disease, and even stroke. About one in three people have high blood pressure, but many aren't aware of the problem.

      Many doctors and patients turn to medication at the first sign of high blood pressure, but this technique might not be the right one for you. Many blood pressure treatments have dehydrating effects. Others can induce depression or extreme tiredness. The very low blood pressure that is caused by some drugs can also result in severe dizziness and a tingling feeling in your fingers and toes. In more serious cases, these drugs can cause insomnia, pain in the feet, weakness and leg cramps, or an irregular heartbeat. That's a lot of risk to take when you could address the problem through less intrusive methods like diet and exercise.

      How Does the DASH Diet Work?

      The DASH diet provides an alternative to conventional, drug-based methods of controlling blood pressure. It is designed to help you maintain a healthy weight with moderate levels of physical activity. It focuses on reducing sodium levels, which have been shown to elevate blood pressure in some people. It also includes decreased levels of saturated fat and cholesterol, which contribute to narrowing of the arteries and can make it hard for blood to cycle properly.

      Over time, this diet can help patients who have high blood pressure lower their levels and reduce their medication requirements. In some cases, it can even allow you to discontinue use of medication entirely. It is important to change your dosages only on the recommendation of a doctor, however. Don't stop using your high blood pressure medicine just because you've started using the DASH diet.

      DASH Study Daily Nutrient Goals

      The studies used to formulate the DASH diet set a few standard daily nutrient goals, which are also used in the main plan. Following this diet means trying to keep your total fat intake to about 27 percent of your daily calories. Saturated fat should make up only about 6 percent of your calories, however. The DASH diet is relatively high in carbohydrates, which should make up about 55 percent of your daily calorie intake, but most of the carbohydrates you eat should be complex ones, rather than those derived from white flour and sugar.

      The DASH diet also recommends trying to keep your daily cholesterol intake below 150 milligrams. The original studies aimed for a sodium intake of 2,300 milligrams or less, but more recent research suggests that 1,500 milligrams or less is even better for reducing blood pressure. It's a good idea to get at least 30 g of fiber and 1,250 milligrams of calcium each day while on this diet, as well.

      DASH Diet Guidelines

      All those number can be hard to understand, so the researchers who wrote the DASH diet plan broke it down into clearer recommendations. They suggest eating six to eight servings of whole grain per day, four to five servings of vegetables, and four to five servings of fruit. Consuming two to three servings of low fat dairy products provides protein and calcium. If you eat meat, aim to consume six or fewer one-ounce servings of lean meat, poultry or fish per day. Vegetarians can substitute an egg for one serving of meat.

      The DASH diet guidelines recommend consuming four to five servings of nuts, legumes and seeds per week, though vegetarians should increase these to replace meat. Fats and oils should be kept to a relative minimum of two to three servings per day. This includes, mayonnaise, margarine and salad dressings. Sweets need to be eaten in moderation; the DASH diet recommends having five low-fat servings or fewer every week. Very active people can increase servings of grain, fruits and vegetables, low fat dairy and lean meat to help support their higher

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