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)
Poultry
(skinless), fish, lean beef, tofu, eggs (in moderation)
Limit
red meat and processed meats
Healthy
Fats (Moderation)
Olive
oil, avocado, nuts, seeds (in small amounts)
Low-Fat
Dairy (Optional)
Unsweetened
yogurt, cottage cheese, or small amounts of milk
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)
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.
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.
