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The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy
The most effective diet for healthy weight loss just got better! THE DASH DIET WEIGHT LOSS SOLUTION uses elements of the diet ranked as the "Best Overall Diet" by "US News & World Reports" in 2011 and 2012, and proven NIH research on DASH (Dietary Approaches to Stop Hypertension) to create a program guaranteed to speed weight loss and boost metabolism.
Based on never before published NIH-funded research and developed by the foremost DASH dietician and leading nutrition expert, Marla Heller, this effective and easy weight loss program includes menu plans, recipes, shopping lists, and more. Readers will enjoy a diet rich in fruits, vegetables, low-fat and nonfat dairy, lean meats/fish/poultry, nuts/beans/seeds, heart healthy fats, and limited amounts of whole grains. The result: faster metabolism, lower body fat, improved strength and cardiovascular fitness-plus the diet can lower cholesterol and blood pressure "without "medication, and without counting calories!
As effective as the original DASH is for heart health, this plan is just as effective for weight loss.
Based on never before published NIH-funded research and developed by the foremost DASH dietician and leading nutrition expert, Marla Heller, this effective and easy weight loss program includes menu plans, recipes, shopping lists, and more. Readers will enjoy a diet rich in fruits, vegetables, low-fat and nonfat dairy, lean meats/fish/poultry, nuts/beans/seeds, heart healthy fats, and limited amounts of whole grains. The result: faster metabolism, lower body fat, improved strength and cardiovascular fitness-plus the diet can lower cholesterol and blood pressure "without "medication, and without counting calories!
As effective as the original DASH is for heart health, this plan is just as effective for weight loss.
256 pages, Paperback
First published January 1, 2012
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Displaying 1 - 30 of 76 reviews
October 1, 2016
I am one of those strange people that enjoys reading about nutrition. I chose this book merely for this "diet" being listed as number one for the past few years. While I completely agree with the majority of the principals there are a few things I found disturbing. No coconut oil? However, margarine, Sugar free jello, low fat dairy products, diet drinks, and artificial sweeteners are promoted in this plan. Seriously? I am by no means a Purist but to put sugar free jello on a daily meal plan?
There are so many superfoods this plan should be promoting in conjunction with eating fresh fruits and vegetables and lean protein. There are also many sugar substitutes that will not spike blood sugars other than aspartame and Sucralose and are not artificial. What about stevia, erythritol or xylitol? Instead of low fat dairy why not promote nut milks? I am by far not a nutritionist but there are quite a few flaws with this plan. Yes, it is a start for some that have never been educated about how to read a nutrition label or how to calculate bmi but do your research in conjunction with this plan.
There are so many superfoods this plan should be promoting in conjunction with eating fresh fruits and vegetables and lean protein. There are also many sugar substitutes that will not spike blood sugars other than aspartame and Sucralose and are not artificial. What about stevia, erythritol or xylitol? Instead of low fat dairy why not promote nut milks? I am by far not a nutritionist but there are quite a few flaws with this plan. Yes, it is a start for some that have never been educated about how to read a nutrition label or how to calculate bmi but do your research in conjunction with this plan.
February 7, 2017
I picked up this book because I had heard in several places that the DASH diet was currently the diet most recommended by doctors. So far the books have been disappointing. This book basically lays out a low carb diet, low fat diet that I'm not sure is mainstream DASH or just the program used by this particular author. I can see where the diet would result in weight loss for someone eating the Standard American Diet (SAD) but I can't think that sugar-free jello and flavored yogurt and low-fat processed cheeses really constitute a long-term healthy diet based on whole foods as the book suggests. Also I do wonder what the underlying mechanism is that makes the diet work for people, since variations have been tried using varying amounts of carbs but never varying amounts of fat. Does fat really affect weight gain, hypertension, and diabetes? It wasn't ever tested. Based on other reading, I suspect that cutting added sugar down to extremely low levels may have more to do with the success of the diet than anything else.
October 19, 2013
DASH=Dietary Approaches to Stop Hypertension. This originally began as a diet to address hypertension (high blood pressure). However, the diet was retooled to also address weight loss. All in all, the plan is pretty sensible to me. It does not have the absolutism of Atkins and is more flexible, even though it is from a similar perspective--high protein and low carbohydrates. This approach, in juxtaposition with the standard medical establishment view that accepts the following (page 5): "It was very difficult for the traditional medical establishment to accept that their high-grain, low-fat, limited-protein diet recommendations were wrong, and were, in fact, doing great harm to the collective health of our country."
To emphasize the weight loss element of DASH, a BMI chart is prominently displayed early on (page 15), to emphasize the need to reduce the scores of so many Americans.
The action element of the book is the phase plan. Phase 1 lasts 14 days. The focus is on high protein and low saturated fat foods (e.g., lean meat, poultry, and fish), beans, low fat or nonfat cheeses, egg substitutes and some eggs, and yogurt), heart healthy fats (avocados, vegetable oils, protein-rich and healthy fat foods (nuts and fatty fish). Foods to avoid? Starchy foods, sugary foods (including fruit), alcohol, milk, caffeinated drinks. Sample menus for Phase 1, then, begin on page 35. Hints: Have a bunch of hard boiled eggs on hand all the time. Phase 2 adds dairy, fruits, and whole grains. And so on.
There are also some recipes later on in the book, to suggest how to create dishes that will meet the diet's goals and still be tasty. And so much more. . . .
As a high protein low carb diet, this one is pretty good.
To emphasize the weight loss element of DASH, a BMI chart is prominently displayed early on (page 15), to emphasize the need to reduce the scores of so many Americans.
The action element of the book is the phase plan. Phase 1 lasts 14 days. The focus is on high protein and low saturated fat foods (e.g., lean meat, poultry, and fish), beans, low fat or nonfat cheeses, egg substitutes and some eggs, and yogurt), heart healthy fats (avocados, vegetable oils, protein-rich and healthy fat foods (nuts and fatty fish). Foods to avoid? Starchy foods, sugary foods (including fruit), alcohol, milk, caffeinated drinks. Sample menus for Phase 1, then, begin on page 35. Hints: Have a bunch of hard boiled eggs on hand all the time. Phase 2 adds dairy, fruits, and whole grains. And so on.
There are also some recipes later on in the book, to suggest how to create dishes that will meet the diet's goals and still be tasty. And so much more. . . .
As a high protein low carb diet, this one is pretty good.
January 24, 2014
I should add the caveat that this book is clearly not aimed at me because I already eat lots of non-starchy vegetables and lean protein and healthy fats. So the things that book recommends that I don't (and won't) eat are:
1) Individually packaged light cheeses such as: The Laughing Cow Light Wedges, Mini Babybel Light, light string cheese, light cottage cheese (4-ounce size), and Kraft 2% Singles
Processed Cheese? Yuck.
2) It may seem repetitive to have sugar-free Jell-O cups with almost every lunch and dinner, but they really are refreshing and do a great job of being your fruit substitute. They are a wonderful, super-low-calorie treat, and are very satisfying. You will learn to look at them as a diet staple. Keep them stocked in your kitchen or at work. And if you need to have two or three at a meal, it has very little impact on your calorie intake. (Go ahead, go wild!)
Fortunately my life does not require Jell-O to make it wilder.
The book also says "Get plenty of fluids, at least 8 glasses per day. (Yes, caffeinated beverages count, as does Jell-O.)"
What's with the Jell-O obsession? Is this book sponsored by Jell-O?
I'm by no means a puritan but these recommendations are simply unappealing and counter intuitive especially if one if striving towards a healthy body.
But I do recognise that if someone currently has a terrible diet then this book might be a step on this person's way towards healthier eating.
1) Individually packaged light cheeses such as: The Laughing Cow Light Wedges, Mini Babybel Light, light string cheese, light cottage cheese (4-ounce size), and Kraft 2% Singles
Processed Cheese? Yuck.
2) It may seem repetitive to have sugar-free Jell-O cups with almost every lunch and dinner, but they really are refreshing and do a great job of being your fruit substitute. They are a wonderful, super-low-calorie treat, and are very satisfying. You will learn to look at them as a diet staple. Keep them stocked in your kitchen or at work. And if you need to have two or three at a meal, it has very little impact on your calorie intake. (Go ahead, go wild!)
Fortunately my life does not require Jell-O to make it wilder.
The book also says "Get plenty of fluids, at least 8 glasses per day. (Yes, caffeinated beverages count, as does Jell-O.)"
What's with the Jell-O obsession? Is this book sponsored by Jell-O?
I'm by no means a puritan but these recommendations are simply unappealing and counter intuitive especially if one if striving towards a healthy body.
But I do recognise that if someone currently has a terrible diet then this book might be a step on this person's way towards healthier eating.
February 21, 2013
LOVE this - am struggling with a few health issues and in November 2012, in searching on Google, sort of fell upon information on the DASH Diet. For a complusive/binge eater such as myself, this was the first time I thought that I might be able to stick with this as there is no calorie counting, no 100% eliminating any food group, etc.
Well surprise, surprise, this new book came out - I got it last night and read it and loved it - lots of recipes to try out in the next few weeks!
Well surprise, surprise, this new book came out - I got it last night and read it and loved it - lots of recipes to try out in the next few weeks!
July 27, 2013
Did I say this is the miracle cure? Well it is. So many people had told me, "it's wheat belly, glycemic, blood sugar. They were right. Following this is easy and I feel so much better. The first 14 days I lost nearly 10 lbs. I think I can change my life right now, so you can too.
November 13, 2013
Meh. This book is more fad diet than anything else, which I might have judged from the cover, if I was that type of person. When I read that DASH stood for Dietary Approaches to Stop Hypertension I was hopeful, but the reasonably good information could have been delivered more concisely in a pamphlet. Aside from that, Heller actually points out that the previous DASH diet recommendations have basically been recalled; as early as pg. 4 the author says that the earlier DASH plan recommended far more protein and carbs. Heller also takes the simplistic view that coconut oil is bad because it's a saturated fat, and actually mistakenly identifies it as a short-chain fatty acid (pg. 103), when it is a medium-chain one. Maybe she didn't want to confuse people (she doesn't mention MCFAs at all, neither does she mention omega-9s or the proper ratio of omega-3s to 6s), but I'd expect more from an RD with a Masters in Science (is the problem that it was Science of nutrition and dietetics?); I would have thought that Enig's "Know Your Fats" would be basic coursework. In fact, she maligns coconut and palm oil throughout...then recommends margarine (!!!), the most synthetic of all, on pg. 159.
Heller gives overly simplistic explanations (and no studies to back up her assertions until the final chapter, when there are 27...suspicious, no?), the most popular idea of the last forty seconds, and nothing of great substance at all. Meh.
Heller gives overly simplistic explanations (and no studies to back up her assertions until the final chapter, when there are 27...suspicious, no?), the most popular idea of the last forty seconds, and nothing of great substance at all. Meh.
January 1, 2013
I received this book free from a Goods reads giveaway. I now have my new years resolution. There are actually some good recipes in this book. This is actually something I think I could do and stick with. Thanks.
January 9, 2013
Not a great diet book, but so few of them are. It's a good introduction to a good way of eating. I'd say take it out of the library instead of buy it though. The nutritional information and equivalent recipes can be found online.
September 12, 2013
Love it!! Recommended by my doctor! Down 20 pounds after phase I and heading into phase II :)
November 18, 2013
OK book. Pretty much the same as Weight Watchers except without figuring out and counting the points
July 29, 2026
This book is a refreshing and practical guide for anyone looking to lose weight through healthier eating rather than following restrictive fad diets. It presents the DASH diet in a clear, motivating way and makes the two-week programmer feel achievable without being overwhelming. The focus on building sustainable habits instead of chasing quick fixes is what impressed me the most.
The recipes are delicious, well balanced, and simple to prepare, using ingredients that are easy to find in any supermarket. Every meal feels satisfying while supporting healthier choices, making it easier to stay committed to the plan. The instructions are straightforward, and the variety of recipes keeps the menu interesting throughout the programmer.
I also appreciated the practical advice included throughout the book. It goes beyond recipes by explaining how to make smarter food choices, improve daily nutrition, and create routines that can be maintained long after the initial two weeks. The emphasis on heart health, balanced eating, and realistic weight management makes this cookbook valuable for anyone seeking long-term wellness.
Whether you're new to the DASH diet or looking for a structured plan to help you get back on track, this book provides both inspiration and practical tools. It encourages healthy progress without making you feel deprived, which is exactly what many nutrition books fail to achieve.
I highly recommend *The DASH Diet Weight Loss Solution* to anyone who wants a sensible, enjoyable approach to healthy living. It's informative, motivating, and filled with recipes you'll happily prepare again and again. A well-written cookbook that truly earns a five-star rating.
The recipes are delicious, well balanced, and simple to prepare, using ingredients that are easy to find in any supermarket. Every meal feels satisfying while supporting healthier choices, making it easier to stay committed to the plan. The instructions are straightforward, and the variety of recipes keeps the menu interesting throughout the programmer.
I also appreciated the practical advice included throughout the book. It goes beyond recipes by explaining how to make smarter food choices, improve daily nutrition, and create routines that can be maintained long after the initial two weeks. The emphasis on heart health, balanced eating, and realistic weight management makes this cookbook valuable for anyone seeking long-term wellness.
Whether you're new to the DASH diet or looking for a structured plan to help you get back on track, this book provides both inspiration and practical tools. It encourages healthy progress without making you feel deprived, which is exactly what many nutrition books fail to achieve.
I highly recommend *The DASH Diet Weight Loss Solution* to anyone who wants a sensible, enjoyable approach to healthy living. It's informative, motivating, and filled with recipes you'll happily prepare again and again. A well-written cookbook that truly earns a five-star rating.
July 30, 2026
★★★★★ 5.0 out of 5 stars
This book is an excellent guide for anyone looking to adopt healthier eating habits in a realistic and sustainable way. The two-week programme is well structured, easy to follow, and provides a practical starting point for making positive lifestyle changes. Rather than feeling restrictive, it encourages balanced eating through delicious recipes that are simple to prepare and made with everyday ingredients.
The recipes are varied, satisfying, and full of flavour, making it easy to stay motivated throughout the programme. I especially appreciated how the meals fit into a busy schedule without requiring complicated techniques or hard-to-find ingredients. Everything is clearly explained, giving beginners the confidence to cook successfully from the very first day.
Beyond the recipes, the book offers valuable guidance that helps readers build healthier routines and make smarter food choices. It feels like a supportive companion rather than a strict diet manual, which makes the experience enjoyable and easy to maintain.
If you are searching for a practical DASH diet cookbook that combines nutritious recipes, thoughtful planning, and an encouraging approach to healthy living, this is an outstanding choice. It is informative, inspiring, and genuinely useful for anyone wanting to improve their eating habits while enjoying delicious homemade meals. I highly recommend it and would gladly purchase it again.
This book is an excellent guide for anyone looking to adopt healthier eating habits in a realistic and sustainable way. The two-week programme is well structured, easy to follow, and provides a practical starting point for making positive lifestyle changes. Rather than feeling restrictive, it encourages balanced eating through delicious recipes that are simple to prepare and made with everyday ingredients.
The recipes are varied, satisfying, and full of flavour, making it easy to stay motivated throughout the programme. I especially appreciated how the meals fit into a busy schedule without requiring complicated techniques or hard-to-find ingredients. Everything is clearly explained, giving beginners the confidence to cook successfully from the very first day.
Beyond the recipes, the book offers valuable guidance that helps readers build healthier routines and make smarter food choices. It feels like a supportive companion rather than a strict diet manual, which makes the experience enjoyable and easy to maintain.
If you are searching for a practical DASH diet cookbook that combines nutritious recipes, thoughtful planning, and an encouraging approach to healthy living, this is an outstanding choice. It is informative, inspiring, and genuinely useful for anyone wanting to improve their eating habits while enjoying delicious homemade meals. I highly recommend it and would gladly purchase it again.
July 30, 2026
★★★★★
This is one of the most practical and motivating DASH diet books I've read. The two-week plan is easy to follow and provides a clear roadmap for building healthier eating habits without feeling overwhelmed. The recipes are simple, flavorful, and made with ingredients that are easy to find, making it realistic to stick with the program.
What impressed me most is how balanced the cookbook feels. It doesn't rely on restrictive meal ideas or complicated techniques. Instead, it focuses on wholesome foods that are satisfying and enjoyable while encouraging a healthier lifestyle. Every recipe I've tried has been delicious, and the instructions are clear enough for cooks of any skill level.
The organization of the book is excellent, making it easy to plan meals and stay on track throughout the two weeks. I also appreciated the variety of recipes, which kept meals interesting and prevented the routine from becoming repetitive. It feels like a cookbook designed for real life rather than an unrealistic diet plan.
If you're looking for a reliable guide to healthier eating with practical recipes and a structured approach, this book is an outstanding choice. It's well written, beautifully organized, and makes healthy cooking both approachable and enjoyable. I would gladly recommend it to anyone interested in the DASH diet and long-term healthy living.
This is one of the most practical and motivating DASH diet books I've read. The two-week plan is easy to follow and provides a clear roadmap for building healthier eating habits without feeling overwhelmed. The recipes are simple, flavorful, and made with ingredients that are easy to find, making it realistic to stick with the program.
What impressed me most is how balanced the cookbook feels. It doesn't rely on restrictive meal ideas or complicated techniques. Instead, it focuses on wholesome foods that are satisfying and enjoyable while encouraging a healthier lifestyle. Every recipe I've tried has been delicious, and the instructions are clear enough for cooks of any skill level.
The organization of the book is excellent, making it easy to plan meals and stay on track throughout the two weeks. I also appreciated the variety of recipes, which kept meals interesting and prevented the routine from becoming repetitive. It feels like a cookbook designed for real life rather than an unrealistic diet plan.
If you're looking for a reliable guide to healthier eating with practical recipes and a structured approach, this book is an outstanding choice. It's well written, beautifully organized, and makes healthy cooking both approachable and enjoyable. I would gladly recommend it to anyone interested in the DASH diet and long-term healthy living.
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July 30, 2026★★★★★ An Excellent Guide to Healthy Weight Loss!
This book is one of the most practical and motivating nutrition guides I've read. It explains the DASH diet in a simple, easy-to-understand way while providing realistic strategies for losing weight and improving overall health. The two-week plan is well organised, easy to follow, and helped me stay focused without feeling restricted.
The recipes are delicious, satisfying, and made with everyday ingredients, making healthy eating both affordable and enjoyable. I especially appreciated how the book focuses on long-term lifestyle changes instead of quick fixes. It offers helpful tips for boosting metabolism, planning meals, and making smarter food choices that are easy to maintain.
The writing is clear, encouraging, and backed by practical advice that fits into a busy schedule. Every chapter provides useful information that makes adopting healthier habits feel achievable rather than overwhelming.
Whether your goal is to lose weight, lower blood pressure, or simply improve your overall well-being, this book is an excellent resource. It delivers a balanced approach to healthy living without sacrificing flavour or enjoyment. I highly recommend it to anyone looking for a sustainable path toward better health. A truly valuable read and absolutely deserving of five stars!
This book is one of the most practical and motivating nutrition guides I've read. It explains the DASH diet in a simple, easy-to-understand way while providing realistic strategies for losing weight and improving overall health. The two-week plan is well organised, easy to follow, and helped me stay focused without feeling restricted.
The recipes are delicious, satisfying, and made with everyday ingredients, making healthy eating both affordable and enjoyable. I especially appreciated how the book focuses on long-term lifestyle changes instead of quick fixes. It offers helpful tips for boosting metabolism, planning meals, and making smarter food choices that are easy to maintain.
The writing is clear, encouraging, and backed by practical advice that fits into a busy schedule. Every chapter provides useful information that makes adopting healthier habits feel achievable rather than overwhelming.
Whether your goal is to lose weight, lower blood pressure, or simply improve your overall well-being, this book is an excellent resource. It delivers a balanced approach to healthy living without sacrificing flavour or enjoyment. I highly recommend it to anyone looking for a sustainable path toward better health. A truly valuable read and absolutely deserving of five stars!
July 30, 2026
I found *The Dash Diet Weight Loss Solution* to be an excellent guide for anyone looking to improve their eating habits and create a healthier lifestyle. The book presents the DASH approach in a clear and practical way, making it easy to understand and follow for beginners and experienced readers alike.
The meal ideas and guidance are thoughtfully designed to encourage better food choices without making healthy eating feel restrictive. I appreciated the focus on balanced nutrition, flavorful meals, and realistic strategies that can fit into everyday routines. The recipes are approachable, and the tips throughout the book provide helpful motivation for staying consistent.
What makes this book stand out is its combination of weight management guidance, simple meal planning, and sustainable lifestyle advice. It offers a refreshing approach that focuses on building healthier habits rather than quick fixes. The information is organized, easy to follow, and inspiring for anyone ready to make positive changes.
Overall, *The Dash Diet Weight Loss Solution* is a valuable resource for improving nutrition, supporting wellness, and discovering enjoyable ways to cook healthier meals. It is informative, practical, and deserving of a five-star rating.
The meal ideas and guidance are thoughtfully designed to encourage better food choices without making healthy eating feel restrictive. I appreciated the focus on balanced nutrition, flavorful meals, and realistic strategies that can fit into everyday routines. The recipes are approachable, and the tips throughout the book provide helpful motivation for staying consistent.
What makes this book stand out is its combination of weight management guidance, simple meal planning, and sustainable lifestyle advice. It offers a refreshing approach that focuses on building healthier habits rather than quick fixes. The information is organized, easy to follow, and inspiring for anyone ready to make positive changes.
Overall, *The Dash Diet Weight Loss Solution* is a valuable resource for improving nutrition, supporting wellness, and discovering enjoyable ways to cook healthier meals. It is informative, practical, and deserving of a five-star rating.
July 30, 2026
⭐⭐⭐⭐⭐ **Highly Recommended for Anyone Ready to Transform Their Health**
*The DASH Diet Weight Loss Solution* is one of the most practical and motivating health books I've read. It takes the proven DASH diet principles and turns them into an easy-to-follow two-week plan that feels realistic rather than restrictive. The guidance is clear, the meal suggestions are delicious, and the strategies for boosting metabolism and building healthier habits are explained in a way that's simple to understand.
What impressed me most was the focus on long-term wellness instead of quick fixes. The book encourages sustainable lifestyle changes that can help with weight loss, heart health, and overall well-being. Even if you're completely new to the DASH diet, you'll find the step-by-step approach approachable and encouraging.
The recipes are satisfying, the advice is practical, and the overall layout makes it easy to stay on track. By the end, I felt more confident about making healthier food choices without feeling deprived.
If you're looking for a reliable, well-organized guide to losing weight while improving your overall health, this book is an excellent choice. I highly recommend it to anyone who wants lasting results and a healthier lifestyle.
*The DASH Diet Weight Loss Solution* is one of the most practical and motivating health books I've read. It takes the proven DASH diet principles and turns them into an easy-to-follow two-week plan that feels realistic rather than restrictive. The guidance is clear, the meal suggestions are delicious, and the strategies for boosting metabolism and building healthier habits are explained in a way that's simple to understand.
What impressed me most was the focus on long-term wellness instead of quick fixes. The book encourages sustainable lifestyle changes that can help with weight loss, heart health, and overall well-being. Even if you're completely new to the DASH diet, you'll find the step-by-step approach approachable and encouraging.
The recipes are satisfying, the advice is practical, and the overall layout makes it easy to stay on track. By the end, I felt more confident about making healthier food choices without feeling deprived.
If you're looking for a reliable, well-organized guide to losing weight while improving your overall health, this book is an excellent choice. I highly recommend it to anyone who wants lasting results and a healthier lifestyle.
July 30, 2026
★★★★★
A valuable and practical guide for anyone looking to improve their health through better eating habits. *The Dash Diet Weight Loss Solution* presents the DASH approach in a clear, simple, and realistic way that makes healthy changes feel achievable.
The book provides helpful guidance on making smarter food choices, creating balanced meals, and building routines that support long-term wellness. I appreciate how the information is presented without unnecessary complexity, making it easy for beginners to understand and apply the principles in everyday life.
The two-week plan offers a helpful starting point for those who want structure and motivation while working toward healthier habits. The strategies are practical, encouraging, and focused on creating lasting lifestyle improvements rather than quick fixes.
This is a well-organised resource for anyone interested in weight management, better nutrition, and a healthier way of living. The combination of clear advice and actionable steps makes it a useful addition to any wellness journey.
Highly recommended for readers who want a straightforward guide to following the DASH diet and creating positive changes one step at a time.
A valuable and practical guide for anyone looking to improve their health through better eating habits. *The Dash Diet Weight Loss Solution* presents the DASH approach in a clear, simple, and realistic way that makes healthy changes feel achievable.
The book provides helpful guidance on making smarter food choices, creating balanced meals, and building routines that support long-term wellness. I appreciate how the information is presented without unnecessary complexity, making it easy for beginners to understand and apply the principles in everyday life.
The two-week plan offers a helpful starting point for those who want structure and motivation while working toward healthier habits. The strategies are practical, encouraging, and focused on creating lasting lifestyle improvements rather than quick fixes.
This is a well-organised resource for anyone interested in weight management, better nutrition, and a healthier way of living. The combination of clear advice and actionable steps makes it a useful addition to any wellness journey.
Highly recommended for readers who want a straightforward guide to following the DASH diet and creating positive changes one step at a time.
February 14, 2022
I was looking for new understanding of diet-based approaches to control hypertension, but in the end this felt more like a revised keto diet, with usual recommendations to eat proteins, healthy fats and whole-grain carbohydrates, in addition to lots of vegetables, fruits, dairy, nuts and beans.
I wasn't really looking to get on a keto / Atkins type diet, so was disappointed to see that they recommend starting off with an extremely low-carb diet. My goal was not to have an extreme diet but to make healthful choices for a sustainable lifestyle. Later chapters provide a more rounded diet but the early impression remained.
Still, for the new reader, this does contain good amount of information that is well-organized. There are recipes and grocery suggestions that might work for some.
Perhaps I need to pick up other books on DASH diet, as I want a more wholesome approach to food that has positive affect on the blood pressure.
I wasn't really looking to get on a keto / Atkins type diet, so was disappointed to see that they recommend starting off with an extremely low-carb diet. My goal was not to have an extreme diet but to make healthful choices for a sustainable lifestyle. Later chapters provide a more rounded diet but the early impression remained.
Still, for the new reader, this does contain good amount of information that is well-organized. There are recipes and grocery suggestions that might work for some.
Perhaps I need to pick up other books on DASH diet, as I want a more wholesome approach to food that has positive affect on the blood pressure.
July 30, 2026
**★★★★★ An Inspiring and Practical Guide to Healthy Living!**
*The DASH Diet Weight Loss Solution* is an excellent resource for anyone looking to improve their health while following a realistic and sustainable eating plan. The book presents the DASH diet in a clear, motivating way, making it easy to understand how simple lifestyle changes can support weight management and overall wellness.
I especially appreciated the practical advice, easy-to-follow meal ideas, and focus on creating healthy habits rather than relying on restrictive dieting. The two-week plan provides a great starting point, helping readers feel confident and motivated from day one.
Whether you're looking to lose weight, boost your metabolism, or simply adopt a healthier lifestyle, this book offers valuable guidance and achievable strategies. It's informative, encouraging, and well organized—a fantastic addition to any health-conscious reader's library. Highly recommended!
*The DASH Diet Weight Loss Solution* is an excellent resource for anyone looking to improve their health while following a realistic and sustainable eating plan. The book presents the DASH diet in a clear, motivating way, making it easy to understand how simple lifestyle changes can support weight management and overall wellness.
I especially appreciated the practical advice, easy-to-follow meal ideas, and focus on creating healthy habits rather than relying on restrictive dieting. The two-week plan provides a great starting point, helping readers feel confident and motivated from day one.
Whether you're looking to lose weight, boost your metabolism, or simply adopt a healthier lifestyle, this book offers valuable guidance and achievable strategies. It's informative, encouraging, and well organized—a fantastic addition to any health-conscious reader's library. Highly recommended!
August 11, 2026
⭐⭐⭐⭐⭐ **A Practical Approach to DASH Diet Weight Loss**
This book offers a clear and practical approach to using the DASH diet for weight loss and better overall health. I really liked how the information is presented in an easy-to-understand way, making the plan feel achievable rather than overwhelming.
The focus on healthy eating, metabolism, and sustainable lifestyle changes makes this a useful guide for anyone looking to improve their diet while working toward their weight-loss goals. The two-week approach also provides a helpful structure and motivation to get started.
Overall, this is an informative and encouraging guide with practical ideas that can be incorporated into everyday life. **A great resource for anyone interested in the DASH diet and healthier weight management.**
This book offers a clear and practical approach to using the DASH diet for weight loss and better overall health. I really liked how the information is presented in an easy-to-understand way, making the plan feel achievable rather than overwhelming.
The focus on healthy eating, metabolism, and sustainable lifestyle changes makes this a useful guide for anyone looking to improve their diet while working toward their weight-loss goals. The two-week approach also provides a helpful structure and motivation to get started.
Overall, this is an informative and encouraging guide with practical ideas that can be incorporated into everyday life. **A great resource for anyone interested in the DASH diet and healthier weight management.**
October 25, 2019
Down 6.5# In 12 Days
At my last two doctor's appointments my blood pressure was 145/96. Combine that with high cholesterol and stagnant weight, and I really needed to deal.
I went with the scientific community on this one, and I am glad I did.
Within two days of no sugar, I had lost most of my bloat (including ankle swelling), and 12 days in, I am down 6.5#. And my bp is down as well, in the 130s over low 90s generally.
I am clearly insulin resistant, and I am thriving. Which kinda sucks, because I love sugar in many forms.
Now to find moderation. I will slowly reintroduce fruits, starchy vegetables, and grains as tolerated. But mostly, no sugar!
At my last two doctor's appointments my blood pressure was 145/96. Combine that with high cholesterol and stagnant weight, and I really needed to deal.
I went with the scientific community on this one, and I am glad I did.
Within two days of no sugar, I had lost most of my bloat (including ankle swelling), and 12 days in, I am down 6.5#. And my bp is down as well, in the 130s over low 90s generally.
I am clearly insulin resistant, and I am thriving. Which kinda sucks, because I love sugar in many forms.
Now to find moderation. I will slowly reintroduce fruits, starchy vegetables, and grains as tolerated. But mostly, no sugar!
October 15, 2020
This will change your life! As summer was turning into fall, I decided it was time to make some changes. After the annual physical, I found there were a LOT of changes to make! DASH Diet Weight Loss Solution was exactly what I needed. Very clearly written without talking down, Marla Heller describes exactly what to eat to lose weight and grt healthy. Menus that inlcude 3 meals and 3 snacks a day, recipes and a lot of good information have helped me to lose almost 10 pounds this past month. And I'm not hungry!
Time to get serious about your weight? Your blood pressure? Yoour cholesterol? This will help you do it!
Time to get serious about your weight? Your blood pressure? Yoour cholesterol? This will help you do it!
January 15, 2019
This is a pretty common sense healthy way of eating that's especially well suited to diabetics and those with cholesterol concerns. Its low carb and low fat that doesnt leave you feeling hungry all day. As a diabetic in my 40s I dont have the luxury or time to mess around with the latest fad diets and having hereditary cholesterol issues low fat within reason makes sense. Calories still count no matter what diet you're on and most full fat foods are more calorie dense. In order to not feel hungry and cranky all day I'll trade some fat for the extra calories that I can then eat and lower cholesterol. I'll probably try to stick with the diet laid out in the first 2 weeks as close as possible going forward since my blood sugar numbers have been great. Some people seem turned off by the sweetener suggestions but Stevia it's also suggested and that's what I usually use. I also enjoy the sugar free jello with splenda when I need a quick fix to address a sugar craving. It works surprisingly well and gives the added benefit of collagen and protein in small amounts which is good for hair and nails. I'm not new to low carb so I did t experience the rapid weight loss in the first 2 weeks but my clothes feel looser and this is sustaineable going forward for gradual loss that stays off with controlled blood sugar.
March 27, 2024
DASH (Dietary Approaches to Stop Hypertension) is new to me, dealing with some errant BP issues. It is written well and clearly lays out the DASH approach.
The author has written several books on the DASH approach, this one gives a good precursor for those using it for weight loss. There is a 14 day Phase 1 and then in the second phase you are allowed more options.
Bottom line, as with most health focused approaches, watch the processed carbs and eliminate sugar.
Ready to start Phase 1 soon but have already incorporated much of the plan in my daily meals.
The author has written several books on the DASH approach, this one gives a good precursor for those using it for weight loss. There is a 14 day Phase 1 and then in the second phase you are allowed more options.
Bottom line, as with most health focused approaches, watch the processed carbs and eliminate sugar.
Ready to start Phase 1 soon but have already incorporated much of the plan in my daily meals.
December 18, 2017
I'm going to give the DASH diet a try. It sounds easy enough but haven't actually tried it yet. I enjoyed the book and am anxious to start the plan. I don't necessarily agree with the artificial sweeteners used. The book does have some good recipes that I want to try. I do think it's a good basic diet that you can adapt to fit your likes and needs. And as always including exercise with a diet will always help. This will hopefully help to accomplish one of my goal for the new year.
November 27, 2019
This book presents an extreme diet for quick weight loss. The reason you would lose weight is that you don't get to eat anything. Except jello! All the jello you want! I don't think this diet is reasonable or practical. Heller even warns you that you may get light-headed or cranky on this diet. That can't be good for you. This two-week ultimate battle of willpower seems destined for failure, and thus, I didn't even try it.
February 13, 2023
This book gave me some ideas on how to start a new healthy lifestyle. I was interested in lowering my blood pressure and I liked how organized this plan was. I look forward to trying this new diet. I liked the fact that there is a complimentary cookbook that goes along with the plan that gives recipes. I think this book is worth following for anyone wanting to lower blood pressure and/or weight. It even suggests adding exercise which I think is a good idea.
June 3, 2023
Someone gave me this book to read. I suppose with the best of intentions. But, really? Who hands a friend a diet book? Not only am I insulted, but I don't know what to think. Even with the best of intentions from the book giver, there was nothing in this book I did not learn in sophomore health class, and it was a lot less interesting.
A pox on your house and all who diet within!
Just kidding. The book giver is a good friend.
A pox on your house and all who diet within!
Just kidding. The book giver is a good friend.
December 13, 2017
Love the diet, love the way Marla writes, but I wish it had photos for the recipes and a bit flashier layout. One of the things that both attracted me and turned me off about this plan was that the book was just straight text - not bad for a nonfiction book, but for diet and nutrition, some graphs or illustrations would be more appealing.
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