Dash Diet Phase 1 Plan

The DASH Diet Phase One is a 14-day eating plan designed to jumpstart weight loss, reduce blood pressure, and reset the body’s response to sugar and refined carbohydrates. This phase focuses on eliminating grains, fruits, starchy vegetables, and sweets to help stabilize blood sugar and reduce cravings.

Instead, it emphasizes lean proteins such as fish, poultry, eggs, and tofu; non-starchy vegetables like leafy greens, peppers, and broccoli; and healthy fats from sources such as olive oil, avocado, and nuts.

Dairy is allowed in limited amounts, preferably low-fat and unsweetened. By removing high-carb and sugary foods, the body becomes more efficient at using fat for energy, which can lead to noticeable improvements in blood pressure and waistline within just two weeks.

Phase One sets the foundation for Phase Two, where whole grains, fruits, and other healthy carbs are gradually reintroduced for sustainable, long-term heart health and weight management.

Purpose of Phase One:

• Reset blood sugar and insulin levels

• Reduce cravings for sugar and refined carbs

• Promote quick weight loss and lower blood pressure

Dash Diet Phase 1 is designed to reset your metabolism and boost your natural calorie burning processes. With this protein-rich, low carbohydrate and sugar period you will see an immediate and visible weight loss.

Then when Phase Two is reintroduced with healthy whole grains, fruit and starchy vegetables so as to control your weight loss and improve the body’s response to hypertension.

If you want to maintain a healthy life, free of diseases and especially with a stable blood pressure then The Dash Diet is the only diet you will need to follow.

DASH Diet Phase One – Dietary Guidelines (This is a 14 Day Diet)

Foods to Include:

1. Non-Starchy Vegetables (Unlimited)
• Examples: Leafy greens, broccoli, cauliflower, zucchini, peppers, asparagus, cucumbers, mushrooms
2. Lean Proteins (At Each Meal)
• Poultry (skinless), fish, lean beef, tofu, eggs (in moderation)
• Limit red meat and processed meats
3. Healthy Fats (Moderation)
• Olive oil, avocado, nuts, seeds (in small amounts)
4. Low-Fat Dairy (Optional)
• Unsweetened yogurt, cottage cheese, or small amounts of milk
5. Water
• At least 8 cups per day
• Herbal teas and black coffee (unsweetened) are also allowed

 

During the 14 days of Phase 1, you will learn how to satisfy your hunger and feel fuller longer. You trick your body by eating non starchy foods and this will regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and sorry to say alcohol, which also contain sugars.

You can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Try and avoid regular cheese or even fat-free cheese because they are often high in sodium.

You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week.

Foods to Avoid (in Phase One):

• All Fruits (due to natural sugars)
• All Grains (including whole grains, breads, pasta, rice)
• Starchy Vegetables (potatoes, corn, peas, winter squash)
• Beans & Lentils
• Sweets, Added Sugars, Artificial Sweeteners
• Alcohol

Here are some high quality Seasoning Spices at a great price

It is important to know your limits when on the Dash Diet, check out the serving size that best fits your appetite. 

<===Here is One Serving Size for the following ingredients. 

Phase One dieters will need to consume an unlimited intake of non-starchy vegetables and include some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts. Proteins work to prevent snacking and work to keep blood sugar levels stable because they help dieters to feel full and satisfied. Removing starch and sugar from the food intake will reduce the body’s need for insulin, which helps us desire lighter, healthier foods. It’s important to choose the foods you like.

It's is important to take your Dash Diet Phase One Shopping List to make sure you have the right food in your pantry and fridge while trying to get through Phase One.

Avoid starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.

Get some Dash Diet Recipes on Facebook

Loads more information on Dash Diet at my Pinterest Pages

Make sure you check out some of the other Dash Diet Phase One Breakfast Recipes

and some new Phase 1 Dash Diet Lunch Recipes

Dash Diet Phase One Shopping List

 Phase 1 is a kick start. If you do it for too long, you compromise your ability to lose at the expected rate in Phase 2. Your metabolism needs that change. After about 6 total weeks, you can try another week long Phase 1, if you have hit a plateau in Phase 2 and still have a fair amount of weight to lose.