Table of Contents

The DASH Diet Weight Loss Solution

by NY Times Bestselling Author, Marla Heller, MS, RD

The DASH Diet Weight Loss Solution

The DASH diet isn't just for healthy living anymore-now it's for healthy weight loss, too. Using the key elements of the DASH (Dietary Approaches to Stop Hypertension) diet and proven, never-before-published NIH research, bestselling author, foremost DASH dietitian and leading nutrition expert Marla Heller has created the most effective diet for quick-and lasting-weight loss. Based on the diet rated the #1 Best Overall Diet by Us News & World Report, this effective and easy program includes menu plans, recipes, shopping lists, and more. Everything you need to lose weight and get healthy!

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 for heart health and turbocharged for weight loss.

Inside the book

Table of Contents

Chapter 1. Conquering Weight Loss - The DASH Diet Weight Loss Solution

What Has the Research Shown?

Making My Personal DASH Diet Plan

Chapter 2. The DASH Diet Weight Loss Breakthrough

What About the Health Issues Around Fats, Carbs, and Protein?

Weighty Issues

What is a Healthy Weight?

Your Healthy Weight Goal

The DASH Diet Weight Loss Solution

Part I

Developing Your Own DASH Diet Solution

Chapter 3. Phase One: 2 Weeks to Reset Your Metabolism, Turbocharge Weight Loss, and Shrink Your Waistline

Phase one: The Intuitive 14-Day Plan

Phase One Eating

Dining Out Suggestions

Hit the Grocery Store to Stock Up On . . .

Fast and Easy Tips

Overview of Phase One Diet Patterns

What Will You Have Accomplished?

Chapter 4. 14 Days of Metabolism-Boosting Menus

Chapter 5. Phase Two: Take It Up a Notch!

Phase Two: The DASH Solution

Serving Sizes for the DASH Diet Weight Loss Solution

Phase Two Eating

Dining Out Meals

Hit the Grocery Store to Stock Up On . . .

Plan, Plan, Plan

Overview of Phase Two Diet Patterns

Chapter 6. Your Plate Overflows! An Abundance of DASH Diet Menus for Weight Loss

Chapter 7. Move It to Lose It with DASH

My Actions to Add More Activity to My Days

Part II

The Secrets of the DASH Diet Foods

Chapter 8. High-Carb, Low-Carb, What Should We Do?

Fruits and Vegetables

Whole Grains


Sugar Alcohols

Artificial Sweeteners

Choosing the Best Carbs

Chapter 9. The Skinny on Fats

The Contrarian Viewpoint

The Mainstream Viewpoint on Fats

The Bottom Line on Fats

Chapter 10. Rock Star Foods

DASH Minerals

Fruits and Vegetables

Whole Grains

Nuts, Beans, and Seeds

Low-fat and Nonfat Dairy

Lean Meats, Fish, and Poultry

Mining for Your Best Mineral Sources

Drinking to Your Health

Fluid Myths

Part III

The Healthiest Diet, How It Keeps You Healthier

Chapter 11. Taking It to Heart, with the DASH Diet

Heart Disease Risks

Heart Health Targets


Reducing Your Personal Risk for Heart Disease

Chapter 12. DASHing Your Risk of Diabetes

How are Type 1 and Type 2 Diabetes Different?

Definitions of Diabetes and Insulin Resistance

Metabolic Syndrome

Chapter 13. The DASH Diet for the Science Geeks

Studies of Lower-Carb Diets and Weight Loss

Additional Health Benefits from the DASH Diet

Part IV

Setting the Stage for Success

Chapter 14. Going to the Market, Going to Get Healthy

How to Make Sense of Food Labels, Check Marks, and Health Claims

Making Your List, to Make It Easy to Follow the Plan

Stock Up

Making Great DASH Choices

Chapter 15. Making the DASH Diet Your Habit

DASH Diet Servings Check Off Form

The Daily Meal Plan Tracker

Blood Pressure Log

Weekly Exercise Log

Weight Log

Overall DASH Diet Outcome Log

Chapter 16. Super-Simple, Fabulous Recipes to Make the DASH Diet Your Own

Beef and Pork


Fish and Seafood


Appendix A. Need Gluten-Free? Dairy-Free? Making DASH Work for You

Appendix B. You Have Reached Your Goal - How to Maintain Your Weight


Roasted chicken and vegetables


Published December 18, 2012 by Grand Central Life & Style