The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy

by Marla Heller

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.

Genres: Health, Nonfiction, Reference, Food, Diets, Self Help, Cooking

256 pages, Paperback

First published January 1, 2012

Reviews

[Wendy Hudson · Rating 3 out of 5]

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.

[Steven Peterson · Rating 4 out of 5]

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.

[Angela Boord · Rating 2 out of 5]

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.

[Paula · Rating 5 out of 5]

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!

[Andrea James · Rating 1 out of 5]

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.

[Spook Sulek · Rating 2 out of 5]

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.

[Tammy · Rating 4 out of 5]

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.

[Joshua Hansford · Rating 1 out of 5]

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.

[Susan Kennedy · Rating 4 out of 5]

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.

[Bridget Anthony · Rating 5 out of 5]

Love it!! Recommended by my doctor! Down 20 pounds after phase I and heading into phase II :)

[Renee · Rating 3 out of 5]

OK book. Pretty much the same as Weight Watchers except without figuring out and counting the points

[Rajeev Gupta · Rating 3 out of 5]

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.

[Lynda Lippin · Rating 5 out of 5]

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!

[Pamela Gunning · Rating 5 out of 5]

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!

[Bonnie · Rating 5 out of 5]

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.

[Cat Rayne · Rating 4 out of 5]

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.

[Annburnett · Rating 4 out of 5]

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.

[Shanna · Rating 2 out of 5]

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.

[Renee · Rating 4 out of 5]

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.

[Karen · Rating 1 out of 5]

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.

[Kim · Rating 4 out of 5]

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.

[Kristi Richardson · Rating 5 out of 5]

A healthy diet plan that you can do!

This diet was recommended by my nutritionist. It looks pretty straightforward and seems doable.
The first two weeks you jump start your metabolism by not eating any carbs.
Then you add carbs and continue on. This diet allows fats and proteins and low carbs. It is very similar to the Mediterranean diet.

[Kellie · Rating 5 out of 5]

Not for everyone, but when I follow it, my blood pressure normalizes like magic in 2 weeks. For me the problem is my own anxiety and the buffering I do with food. I have followed it successfully for months at a time then will get derailed by some major thing. But I can’t deny the fact that it works.

[Alyssa · Rating 4 out of 5]

I got this book because my doctor recommended I try the dash diet to prevent kidney stones. This book was easy to understand and for someone new to the nutrition world, I thought it was really helpful. Hopefully it will work too and I can say goodbye to kidney stones!!!

[Brooke Carr · Rating 4 out of 5]

The DASH Diet is great in and of itself. I'm not 100% sold on Marla Heller's "phase 1" but I can't deny that it does cause most people to lose weight. It seems kitschy and jumping on the coattails of keto and paleo.

[Shelly Nicholson]

Good information. Funny thing about this book is it was left in my Free Little Library and has a BookCrossing sticker in it. I decided to read it while traveling and “release” it. I want to follow where it travels to!

[Kendra Kite · Rating 5 out of 5]

Easy to follow and understand, Marla Heller's dash program is one that doesn't take up a ton of your time in meal prep and is one that actually works. Sample menus, recipes, shopping lists and charts are all provided and easy to duplicate or modify for yourself.

[Marci · Rating 4 out of 5]

This is not precisely the diet plan I basically formulated for myself out of other materials, but it's super close, so I appreciated (a) someone putting forward a diet that's similar and (b) getting some additional ideas about how to eat what I am trying to eat to begin with.

[Jessica · Rating 4 out of 5]

Love this book. Very helpful in following DASH to make the lifestyle change permanent.

[Theresa Schultz · Rating 4 out of 5]

This diet is easy to follow and there are lots of recipes included. After three weeks, I've lost 6 pounds and I feel better and have more energy. Guess I'll explore some of the DASH cookbooks next.