The DASH Diet for Weight Loss: Lose Weight and Keep It Off--the Healthy Way--with America's Most Respected Diet

by Thomas J. Moore

UNLIKE MOST DIETS, the DASH Diet is based on favorite foods you can find at the grocery store around the corner. It’s easy to follow, it won’t leave you hungry, and it’s built for long-lasting results. It’s also America’s healthiest diet. And people on the DASH Diet feel better and think more clearly. That’s because, also unlike most diets, the DASH Diet was originally developed by a team of medical researchers who were funded by the NIH and led by Dr. Thomas Moore. The team’s goal was to create a diet to lower blood pressure (DASH stands for Dietary Approaches to Stop Hypertension), and they came up with an easy eating plan that has since been proven to lower high blood pressure and reduce the development of hypertension, lower cholesterol, and reduce the risk of heart attacks, strokes, heart failure, and kidney stones, as well as reduce the risk of developing colon cancer. And the researchers noticed something else along with these incredible medical benefits: while eating a varied, hearty diet of nutritious foods, people on the DASH Diet also were able to lose weight and maintain that healthy weight loss over time. Named the Best Overall Diet by U.S. News & World Report two years in a row and recommended by the US Department of Agriculture as an ideal eating pattern for all Americans, the DASH Diet is easy to follow and allows you to choose the foods you like. Now, based on new data from Dr. Moore’s continuing research, The DASH Diet for Weight Loss adapts the DASH Diet for anyone who wants to reach his or her healthiest weight. You’ll learn how to calculate calorie targets and learn what counts as a serving; how to add exercise to the diet; how to keep a food log, plan a menu, and adapt favorite recipes for the DASH Diet. And you’ll learn how to keep off the weight you lost.

With versions for meat-eaters and vegetarians, the DASH Diet is a plan you can stick to because it offers a wide selection of your favorite foods, not special supplements or meals that you have to buy from a specific manufacturer. You’ll read inspiring before-and-after stories by others who have experienced success with DASH. And you’ll find extensive meal plans at the calorie level that is just right for you, concentrating on how to lose weight without sacrificing great-tasting foods. You can reach your goal to lose weight and keep it off by following America’s healthiest diet. The DASH Diet for Weight Loss will show you how.

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• NAMED THE BEST OVERALL DIET BY U.S. NEWS & WORLD REPORT TWO YEARS IN A ROW

• RECOMMENDED BY THE US DEPARTMENT OF AGRICULTURE AS AN IDEAL EATING PATTERN FOR ALL AMERICANS

• ENDORSED BY THE NATIONAL HEART, LUNG, AND BLOOD INSTITUTE AND THE AMERICAN HEART ASSOCIATION (AHA)

• MEAL PLANS PROVIDED AT MULTIPLE CALORIE LEVELS (SO THERE’S ONE THAT’S RIGHT FOR ALL READERS) AND FOR MEAT-EATERS AND VEGETARIANS ALIKE

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 START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE, SUBSTANTIAL MEAL PLANS:

 1,600 CALORIES: DAY 5

Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1½ meat, ¼ nuts/seeds/legumes,

1 added fat, ½ sweets

BREAKFAST (340 CALORIES)

1 Low-Fat Blueberry Muffin (see recipe), 2 grain (200 calories)

½ cup raspberries, 1 fruit (30 calories)

1 cup low-fat milk, 1 dairy (110 calories)

MORNING SNACK (160 CALORIES)

1 cup sliced mango, &l

Genres: Nonfiction, Health

416 pages, Kindle Edition

First published April 17, 2012

About the author

Thomas J. Moore is professor of medicine and endocrinology at Boston University School of Medicine. Dr. Moore has studied the blood pressure effects of foods and salt intake for more than two decades, and has written numerous scientific papers and books, including both The DASH Diet for Hypertension and The DASH Diet for Weight Loss. Dr. Moore lives near Boston; he enjoys biking, tennis, and golf.

Reviews

[Linda · Rating 3 out of 5]

To summarize. Eat your vegetables, put down the chips and get outside.

[Cosette · Rating 1 out of 5]

This book is so poorly written I'm concerned. "Diet sodas may be better for your waistline than regular soda, but it still hits you in the wallet." Poorly constructed arguments like this are scattered throughout the text without any reference to any proven studies to back up ridiculous claims that seem to make sense. Cray-cray.

Page 208

[Genna · Rating 4 out of 5]

Reading the book can be fairly boring. I don't think that is a surprise. The diet itself is well researched and used scientifically sound trials. Trying to do this diet during the holiday season has not worked out so well but I fully intend to jump back on it once the holidays are done clogging my arteries.

[Dawn Livingston · Rating 2 out of 5]

This book is very much like another I read called The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication.

This book is not really a skim it and move on book. If you're going to take it seriously this is the kind of book you own, not just borrow it from the library. It involves meal planning and recipes. It's also pretty comprehensive.

DASH stands for Dietary Approachers to Stop Hypertension. A lot of research went into making the DASH diet and details are in the preface. The DASH diet was also recommended by my doctor so I take it more seriously than all the other diets out there including the Keto diet.

It gives good advice, though not necessarily easy to follow and it has menu plans that are not easy to follow because some of the items are items I won't eat. At least they give me some idea of what to eat and when. I can't/won't eat all the items but I can eat some of them. My problem is that I don't like fruit so I'll have to substitute pears, mandarin oranges or apples which may not be what they feel is the most healthy.

It's not a bad book just one I don't think I can follow. Or maybe I'm just not committed enough.

[Holly Jackson · Rating 4 out of 5]

Good explanation of this program of eating.

[Dawn · Rating 3 out of 5]

Decent diet book. Mostly recipes, as the diet is pretty easy to outline.

[Marty · Rating 2 out of 5]

Not really a bad book but... not for me. I ddi get a few good recipe ideas- I love when i see something new for making meals.

[Caro Lyn · Rating 3 out of 5]

The motto of the diet is similar to Pritikin: eat a high volume of food, eat lower calories, and eat slowly. It's a pretty sensible diet that requires counting servings/exchanges rather than calories and recommends exercise. Not new information, but nothing crazy, either.

The book has the standard BMI chart and explains the problems with obesity. It also has a chart of how many calories you should be eating based on height and activity level. Based on the calorie chart, another chart says how many servings/exchanges you should eat of veggies, fruit, protein, fat, dairy, and sweets. The nice thing is that the servings seem to match typical guidance, so the serving information would be on most boxes of lower calorie frozen dinners.

There are also sections on exercise (do some and then see if you can do more), setting realistic goals, dealing with emotional eating, and setting yourself up for success, some Q&As, and keeping a food journal. About a third of the book is meal plans and recipes -- useful for some, but a waste of space for me.

[Claire · Rating 3 out of 5]

This is a good book. It advocates a healthy diet that will allow you to lose weight and improve your health. I had recently read the Cinch diet book, which is pretty much the same diet. I have to say I preferred the Cinch book. The author seemed to cite more studies to back up her claims, and I prefer her recipes. Either book encourages the reader to eat a healthy, well-balanced diet.

[Joshua · Rating 2 out of 5]

The Dash Diet is a good plan for changing your lifestyle and regimenting your diet. The book, however, explains it so simply, it almost seemed like I was being talked to like a child. Instead of whole milk, drink nonfat. No crap. This would be a good read for someone with absolutely no idea of what is healthy and what is not.

[Jessica · Rating 4 out of 5]

Very helpful in understanding how DASH works and why in plain English. This physician knows that if you are going to explain research then use examples that make common sense. My doctor recommended DASH as a permanent lifestyle change, and this book has been wonderful for helping me to make changes.

[Frances · Rating 2 out of 5]

I'm paging through this one and it just looks too complicated. I should read the whole thing but I'm a little turned off by how complicated its seems. I was looking for something with more healthy recipes and a little easier to follow. Nope, not for me.

[Lisa Russell · Rating 3 out of 5]

I liked the part on sodium and it has now made me look at sodium counts on packaged foods to try to stay within 5% sodium per serving. Not much info in here for weight loss. The recipes look average and the book needs updated. I hear the Dash book on hypertension is better.

[Chanah · Rating 3 out of 5]

For me this is a no as I need to go gluten free. I would't be able to follow this plan. It is highly acclaimed though so my take should no prevent anyone else from checking it out.

[Brandy Bones · Rating 3 out of 5]

Good sensible diet and research nice to understand but not written or organized in accessible format.

[Lori Stussie · Rating 4 out of 5]

Seems like a very logical plan for those of us needing written directions beyond STOP putting food in your mouth.

[Martha Earl · Rating 3 out of 5]

Eat less junk and exercise more. Same as available free on government site. I am working on using the principles.

[Mary · Rating 3 out of 5]

I knew a lot about DASH previously, but some of the recipes and some new info was nice.