The DASH Diet Action Plan: Proven to Boost Weight Loss and Improve Health (A DASH Diet Book)

I have been on the DASH diet for 16 weeks and have lost 45 pounds! My BMI has dropped from 34 (obese) to 26.5 (slightly overweight.) For years I was on medication for blood pressure and cholesterol. Last month, my doctor took me off of both. At my checkup last week, my BP was 115/75 and my cholesterol was well in the normal range. I'm actually enjoying being on this diet. I don't feel deprived. I'm eating a lot of good food and am rarely hungry. As a matter of fact, I usually have trouble eating all of the food that is on the day's menu because I am full before the end of the meal. I like the DASH diet because I don't have to count calories or points or anything else. The book provides 28 days of meal plans using real food that I cook myself, not special pre-prepared food from the freezer section of the grocery store. The menus are easy to follow and have good food on them (including an occasional chocolate chip cookie.) I haven't followed the menus exactly, but that is OK. The book gives suggestions as to how to substitute appropriate foods for the menu items. The emphasis is on lean protein (fish, chicken, pork, some beef, egg whites, etc.), lots of fruits and vegitables, fiber and low sodium. One key change that has made this diet successful is portion control. I bought a kitchen scale (to weigh food, not me) and use it, along with my measuring cups and spoons, every meal. For breakfast today, I had 1/2 cup scrambled egg whites on a whole wheat tortilla topped with avocado and 2 tablespoons of salsa, 6 ounces of pineapple, 6 ounces of orange juice and 8 ounces of milk. That is a lot of tasty food! I have no idea how many calories it was, but by measuring each item, I am confident that I ate a well balanced, healthy meal and I am on track for another successful day. I've tried lots of diets in the past. This is the first one that I would gladly follow for the rest of my life. Get the book.

This book was exactly what I was looking for as a guide for implementing the Dash Diet. It has a month's worth of meal plans, as well as some necessary recipes. it gives great tips for eating out and grocery store trips. It gives nutritional information for meals. It tells how to plan meals on your own, and reviews some of the basics guiding this diet. The Dash Diet is highly recommended and can easily be done for life. The book is easy to read and to follow. My only criticism is that some of the plans and recipes require refinement or review. For example, I love scalloped potatoes and they appear on a menu, but no one is going to prepare only one cup of potatoes for four people. It is not realistic to cook such a small amount. Another recipe calls for cooking four pieces of chicken breast, but the recipe is for five servings. How do you divide that up? All in all a great book and very useful.

This book is much more that just a low sodium diet. This book does really show you how to lower your sodium, and cholesterol. The thing I like the most about this book and the diet is that it parallels the mediterranean diet which in my humble opinion is the best diet program out there today. If you are not familiar with the mediterranean diet you can find a review about it done by the mayo clinic. That being said this book does deliver what it says it will. The combination of the right fruits and vegetables combined with lean meats and low fat dairy is a good solid healthy daily diet. I lost 30 lbs doing this diet as well as really lowering my sodium intake by cooking from scratch my own food, even sauces and soups. Over all this book is a great value, lots of usable knowledge that synergistic ally works together to form a good healthy diet.

This book do have a lot of information in it and it is easily accessible. But it is a small book and the print is large so for $19.99 I was surprised and disappointed before I even opened it. However, it describes the diet well I think and makes a good case for increasing veg and fruits into an every day diet. It also gives some tools for managing that in daily life. There were fewer recipes than I expected but if I had known it's such a small book I would not expect more. Reading it does give a positive feel for approaching the DASH diet. My biggest disappointment however was the meal suggestions. How a normal person/couple/family could possibly manage to cook all that healthy food on weekdays is beyond me (just look at breakfasts for week one: cereal, omelette, french toast, waffles (!)...). Normal people stick to a formula (like cereal) for breakfast and vary it around that. A discussion of the importance of variation would be useful at that point, but to expect new items every breakfast is not what the most people can cope with. Same goes with lunch. It would also be an expensive menu to follow because of the millions of fresh food items you need to keep (and will get wasted as you wont use them) and you'd have to be prepared to get a large freezer, for how else could you not have to throw away day twos left-over lunch ham when there's no other ham on the menu for 28 days (I might be wrong there.) Most people buy one topping and use it every other day until it is used up - or use left over meats from dinners. The book would have benefitted from an (extensive) assortment of weekday menu items, such as the ham and cheese sandwich followed by a discussion of the importance to vary the food. On the dinners I have little to comment, I have yet to try the recipes out. I doubt we're going to eat chicken three times in one week though, however prepared. I was missing any comments on lamb, which is a meat we have at home more often than beef (excluding ground beef). I do find the serving chart useful in combination with the weekly check-off form. Ticking boxes for food eaten makes it easier to get a feel for how well the diet is kept on track.

I was prompted to start this diet to rein in my blood pressure, which had been creeping up to the high 130's. I have been following it for over a month now and and my blood pressure has dropped over 10 points, to the mid 120's. I have also lost about 3lbs per week. No crash diet needed or special foods; just common sense eating, exercise and a little discipline. Fruits, veggies, low fat, minimal sugar and low sodium. The eye opener for me was that I was usually overeating just to clear my plate, especially when eating out. Portion sizes were way over that needed for a healthy diet. No wonder I was gaining weight! I highly recommend this book. It provides excellent advice to get on a healthy diet and improve your health. I should also add that since I have been following this diet, my frequent, almost daily, incidents of heartburn have virtually stopped. I used to get heartburn from any food with peppers, onions, spicy condiments such as mustard or steak sauce; and even from bananas and occasionally from just strong, black coffee. Now, although I have reduced the amount of these foods that I eat, I still eat them, including bananas at breakfast most days, and seldom do I get heartburn.

I love the book because it was straight forward about what you should be doing to better your life...its not just a diet! Its motivated and educated myself on how to live a healthy lifestyle and very helpful with all the resources and action plans to go with it! I was interested in a book that can help me jump start my change in lifestyle after being told I have hypertension and needed to go on medication. It hasn't even been a week since I started following the DASH Diet and I've not only lost 2 pounds, but my blood pressure has lowered significantly to a normal BP! I can't wait to see my doctor in a week when he rechecks my BP and cholesterol again! Only one problem I have about the book, I wish there was a sodium column for the Appendix A or a separate chart dedicating to how much sodium is in most foods. I've been put on a 1500mg Sodium diet, and was curious about the info on most foods so I can add in my food diary. Other than that, this book will go with me everywhere!

This book has been so helpful to me. My problem is not what I eat, but rather the portions I eat. I have never been overweight, but always conscious of eating well and getting plenty of exercise. I am now weighing and measuring everything and in the first week, I lost 8 pounds, and in the second I went out too often with friends and had a couple of glasses of wine. It totally sabotaged my weight loss, I only lost 2 pounds that week. Now in my third week and on the fifth day of this week, I have lost an additional 2 pounds. I do not consider this a diet, but a great eating plan. This is so easy to follow. I must admit I don't follow it exactly. Too much food (for me) with the snacks, but this plan works extremely well. I have only tried three recipes and all were delicious. I highly recommend this plan to anyone wanting to become healthier and slimmer. This would be great for entire families.

This is a book for the masses, a comprehensive "primer" that, while bound to sound repetitious and obvious to many who have read several heart books, could be of benefit to those new to the subject. The problem is that a book such as this--a collection of conventional wisdom, much of it expressed as do this, don't do that ("exercise more," "reduce saturated fats"), is unlikely to "shake up" the healthy reader into a sudden awakening to his or her mortality and may be disappointing to those seeking more radical, salient advice. Having read Esselstyn, Ornish, The China Study, and several others, it wasn't until nearly half way into DASH diet that I found some warnings worthy of the attention they haven't received from other sources. Most recent books on CVD tend to focus so relentlessly on diet and cholesterol--those HDL and LDL levels--that they say little to nothing about triglycerides and blood sugar count. If "Dash Diet Action Plan"'s explanation is to be believed, one reason for the omission could be that "Metabolic Syndrome" flies in the face of some of the pro-carb, anti-animal fat recommendations of other, currently popular and best-selling plans. According to the "Dash Diet" author, insulin resistance can actually be worsened by a hi-carb, low fat diet, leading to the conversion of blood sugar to high triglyceride counts. It's small wonder that the major action (and profit) is to be found with the surgeons who essentially are expert "body plumbers," able to open arteries and keep blood flowing--for a certain amount of time. But the cardiologist, general physician, or layman faced with trying to decide how to make unnecessary the surgeon's services has, in some respects, the greater challenge, given the variables of diet, emotional-mental factors, genetics, environment (who can measure precisely the role of toxins in water, food and air?). It's understandable that to sell books no author-expert can afford to sound overly tentative, uncertain, or complex. But those authors who tend to trumpet loudest and longest about the miraculous curative powers of some pill or vitamin are probably the ones to be regarded with the greatest suspicion and caution.

Good diet book to Jose weight

Dieses Buch war als ein Geschenk gekauft worden und wurde mit Begeisterung von der Beschenkten angenommen. Sie ist sehr zufrieden damit

I've bought lots of diet books, and found them all to be quite difficult to put into practice. This diet book makes it very easy. It concentrates on stocking up on the right foods, and eating in the right proportions so you can never go wrong. It gives advice on what to do on the days when you may not be able to stick to the diet 100%, gives you strategies for dealing with and preparing for a variety of situations - e.g. have some healthy snack prepared for difficult days or days you will be on the move or even in a McDonalds. It also gives advice on proportion and weight of each kind of food. The recipes are adaptable and easy to prepare. I'd recommend this book for anyone who values their health and wants a sensible, medically proven, healthy diet. I've lost pounds and realised that most of my problems were from eating the right food but in the wrong proportions, rather than simply eating junk food. Diet is not as simple as just eating the right things, and there are a lot of things here that were new to me - i.e. the value of calcium rich low fat foods in reducing weight. My energy levels are through the roof and I rarely feel hungry. Sounds too good to be true, I know, but believe me I've searched long and hard for something that suits me and I was really at the point of giving up, so this probably has saved my life!

Un plan super completo, vienen opciones de menú semanales que ayudan bastante. Las medidas son en el sistema américano (Oz, Lbs) pero utilizando una báscula con convertidor de unidades todo es super simple.

The author of the book seems to be under the assumption that every person on earth lives in the United States. This would have not been a problem had the book been called "DASH FOR AMERICANS" or whatever, but that clearly isn't the case. The book presents its information referring to American Measuring Units and - what's worse - even goes so far as specifying specific products available in Supermarkets in the US. While the book is clearly competently written, I cannot recommend it for anyone living in Europe or anywhere else. Its culinary suggestions are also very much debatable if your cuisine is anything like Italian's ("put the pasta sauce on the vegetables instead"... really?) It contains some extremely valuable info on Calories, how to understand nutritional values, fats, BMI, etc... but it just isn't an inclusive book.