The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) (6 page)

foods, including sugar-free Jell-O. Otherwise you may have to wait until you get

home or back to your workplace for dessert.

Midafternoon Snack

Pineapple upside down cake light yogurt, nonfat, artificially sweetened

10 almonds

Before-Dinner Snack (Optional)

Celery sticks

Guacamole

Dinner

Hearty Extra Veggie Chili,* topped with light shredded cheese and onions, if desired

Black cherry Jell-O cup, sugar-free

Day 8

Breakfast

4 ounces reduced-fat cottage cheese

Diet cranberry juice

Midmorning Snack

Strawberry shortcake light yogurt, nonfat, artificially sweetened

Lunch

Cheeseburger. Hint: If from a restaurant, pitch the bun and cut up the burger to have on a salad or order it without the bun. Use whatever condiments you choose.

Broccoli (if at a sit-down restaurant)

Side salad with dressing

Orange Jell-O cup, sugar-free (if available at the restaurant, or when you get home or back to your workplace)

Midafternoon Snack

1 light string cheese stick

20 walnuts

Before-Dinner Snack (Optional)

Cut-up raw veggies

Light ranch dip

Dinner

Pan-seared salmon, coated with salt-free Cajun seasoning mix

Sautéed peppers and onions. Hint: You could use a frozen mix, or cut up your own.

Sauté in olive oil.

Side salad with Italian or oil and vinegar dressing

Strawberry Jell-O cup, sugar-free

Day 9

Breakfast

Quick mini cheese omelet. Spray microwave-safe dish or cup with cooking spray.

Mix ½ cup Egg Beaters with 1 ounce shredded cheese. Microwave on high for 1

minute, stir, then heat for an additional 15 seconds.

4–6 ounces diet cranberry juice

Midmorning Snack

1–2 light string cheese sticks

8 baby carrots

Lunch

Turkey and Swiss roll-ups (2–3)

Coleslaw

Cherry tomatoes

Raspberry Jell-O cup, sugar-free

Midafternoon Snack

Strawberry light yogurt, nonfat, artificially sweetened

10 cashews

Before-Dinner Snack (Optional)

Pepper strips

¼ cup guacamole

Dinner

Mexican-Spiced Pork Chops*

Green beans

Roasted Brussels Sprouts with Balsamic Dressing.*

Side salad, with Italian or oil and vinegar dressing

Orange Jell-O cup, sugar-free

Day 10

Breakfast

1–2 hard-boiled eggs

Canadian bacon

4–6 ounces tomato juice, low-sodium

Midmorning Snack

1 The Laughing Cow Light Cheese Wedge

Grape tomatoes

Lunch

Sesame Chicken Salad.* Hint: If you are not at home for this meal, you should

prepare it the night before.

Pepper strips

Strawberry Jell-O cup, sugar-free

Midafternoon Snack

4 ounces cottage cheese, reduced-fat or nonfat

Celery sticks

Before-Dinner Snack (Optional)

Raw veggies

Hummus

Dinner

No Crust Pizza*

Hearty-sized salad. Hint: Add a variety of veggies such as cucumbers, carrots,

tomatoes, red cabbage, pepper slices, mushrooms, etc. Top with Italian, oil and

vinegar, or vinaigrette dressing.

Black cherry Jell-O cup, artificially sweetened

Day 11

Breakfast

Mini–Egg Beaters omelet. Spray microwave-safe dish or cup with cooking spray.

Add ¼–½ cup Egg Beaters. Microwave on high for 1 minute. Stir, and cook an

additional 15 seconds.

4–6 ounces diet cranberry juice

Midmorning Snack

Peanut butter

Carrot or celery sticks

Lunch

Swiss cheese and roast beef roll-up. Hint: Add lettuce and other vegetables while

rolling up.

Baby carrots

Italian coleslaw

Strawberry Jell-O cup, sugar-free

Midafternoon Snack

1–2 Mini Babybel Light cheese wheels

Grape tomatoes

Before-Dinner Snack (Optional)

10 peanuts in the shell (20 individual peanuts)

Dinner

Asian Chicken Lettuce Wraps*

Sautéed snow peas and broccoli slaw. Heat 1 teaspoon of canola or peanut oil in a

medium skillet over medium-high heat. Add 1 package frozen (or 8 ounces fresh)

snow peas and 1 cup broccoli slaw (also called confetti slaw). Sauté until softened,

per your preference.

Orange Jell-O cup, artificially sweetened

Day 12

Breakfast

Scrambled eggs

1 ounce lean roast beef

4–6 ounces tomato juice, low-sodium

Midmorning Snack

4 ounces strawberry light yogurt, nonfat, artificially sweetened

10 cashews

Lunch

2–3 ham and Swiss roll-ups

Italian coleslaw. Hint: If you are feeling adventurous, place the coleslaw inside the wraps.

Sliced cucumbers

Lime Jell-O cup, artificially sweetened

Midafternoon Snack

1–2 light string cheese sticks

Celery sticks

Before-Dinner Snack (Optional)

Pepper strips

¼ cup guacamole

Dinner

Grilled Steak Salad*

Grilled fresh asparagus

Cherry Jell-O cup, artificially sweetened

Day 13

Breakfast

Quick mini-omelet. Spray microwave-safe cup or dish with cooking spray. Add ½

cup Egg Beaters Florentine. Microwave on high for 1 minute. Stir, and heat for an

additional 15 seconds.

Diet cranberry juice

Midmorning Snack

1–2 The Laughing Cow Light Cheese Wedges

Baby carrots

Lunch

Large cheeseburger. Hint: Can be from a fast-food restaurant, but pitch the bun.

Side salad. Hint: Cut up the burger and place it on top of the salad.

Lime Jell-O cup, sugar-free

Midafternoon Snack

Blueberry light yogurt, nonfat, artificially sweetened

20 walnuts

Before-Dinner Snack (Optional)

1–2 slices Swiss cheese, made from 2% milk

10 cashews

Dinner

Sloppy joes, no bun

Green beans

Sliced tomatoes

Coleslaw or side salad

Cherry Jell-O cup, sugar-free

Day 14

Breakfast

1–2 hard-boiled eggs

Canadian bacon

4–6 ounces tomato juice, low-sodium

Midmorning Snack

4 ounces strawberry-banana light yogurt

10 walnuts

Lunch

Grilled chicken breast

Sliced tomatoes

Baby carrots

Side salad, with dressing

Raspberry Jell-O cup, sugar-free

Midafternoon Snack

1–2 light string cheese sticks

Grape tomatoes

Before-Dinner Snack (Optional)

10 peanuts in the shell (20 individual peanuts)

Dinner

Southwestern Blackened Chicken Salad.* Hint: This could also be a restaurant meal.

Just ask them to hold the tortilla strips, and choose grilled chicken instead of crispy chicken. To prepare at home: Make a salad with crispy lettuce, tomatoes, pepper

slices, sliced scallions, and avocado slices or guacamole, top with grilled chicken and a small handful of light shredded Colby-Jack cheese, and dress with ranch dressing.

You could also add black beans (from a can, drained and rinsed).

Orange Jell-O cup, sugar-free

CHAPTER 5

Phase Two: Take It Up a Notch!

You have made it through the first 14 days—congratulations! You are probably tired

of eggs and really missing fruit. And you are thrilled with your weight loss progress.

You can see that your stomach is much flatter and your clothes are much looser around your waist. Now it is time to get into Phase Two, which includes all the key DASH diet food. This is still going to be lower in starchy foods than you are probably used to, and will build on what you have learned in the initial 14 days. You will add back more dairy (or dairy substitutes), fruits, and whole grains to have a complete, balanced diet. And it will feel so easy, since you have made the foundation into a habit.

Phase Two: The DASH Solution

To introduce you to the complete weight loss solution, we, once again, give you our

ultrasimple yet completely doable plan. Below is an overview of the foods you will be incorporating into your diet during this next phase.

Quick Overview

Everyday Foods

2–3 servings low-fat protein-rich foods (lean meats, fish, poultry, beans, lentils,

eggs, soy foods)

3–4 servings of low-fat or nonfat dairy (cheese, milk, yogurt)

4 or more servings of nonstarchy vegetables, and corn or peas

2–4 servings of fruit each day (no more than 4–6 ounces of juice)

1–2 servings nuts or seeds

1–2 servings whole grains, if desired

Remember to have some protein at each meal and snack.

Occasional Foods

3–4 servings refined, starchy, or sugary foods each week, maximum

This might be two pieces of pizza twice a month (fill up on salad to avoid overdoing), a smaller portion of dessert at a restaurant once a week, bread at a restaurant if it is really great. The point is to save your carbs for something really terrific, rather than wasting them on mediocre foods. I am not a proponent of low-carb breads or pasta. Save your

carb calories for really special foods, and don’t develop the habit of reintroducing

unneeded breads or pasta. It is too easy to slip back into a carb-laden way of eating again.

Black-and-white decisions about what to eat are much easier.

Include Moderate-Sized Servings of These Foods

Foods That Are Protein Rich and Low in Saturated Fat

Lean meats, fish, and poultry

Beans, lentils, soy foods

Low-fat or nonfat cheeses

Egg substitutes, egg whites, or whole eggs

Nonfat milk and yogurt (with little or no added sugar). Yogurt should be less than

120 calories for an 8-ounce serving or less than 100 calories for a 6-ounce serving.

Heart-Healthy Fats

Avocados, olives

Vegetable oils, especially olive oil, canola oil, and nut oils. (Coconut oil and palm oil are excluded, since they are high in saturated fat.)

Salad dressings, especially those based on the above oils. Some regular mayonnaise

is okay, too.

Foods That Are Protein Rich and Contain Healthy Fat

Nuts and seeds

Fatty fish

Enjoy as Much of These Foods as You Want

Sugar-free Jell-O

Nonstarchy vegetables (exclusions include potatoes, winter squash, corn, etc.). Feel

free to include carrots and tomatoes, which are often unnecessarily avoided in lower-

carb plans. Corn can be eaten during Phase Two, but not in unlimited quantities.

Foods to Limit

Starchy foods (except beans) and sugary foods. This means very limited bread,

pasta, potatoes, etc. Avoid foods fried in batter. Avoid rice cakes, pretzels, and

similar foods.

Some ketchup and BBQ sauce are okay.

Foods with saturated, hydrogenated, or trans fats. These include most pastries,

cookies, and snack crackers.

Alcohol only in moderation. Moderate alcohol consumption is associated with lower

risk of heart disease; however, alcohol is a source of empty calories. Replace one

fruit serving with one 3½-ounce glass of wine.

Caffeinated beverages other than with meals or snacks.

Avoid foods that are high in saturated fats or that don’t taste good. Don’t start up

your carb cravings by including lots of reduced-sugar pastries or cookies.

Guidelines

Do not skip meals or afternoon snacks. This will keep your blood sugar steady, and

help you avoid hunger. Relax after work, and have a before-dinner snack to avoid

overeating.

Thirty minutes or more of exercise is recommended each day. Aerobic exercise, such

as walking, running, or biking, will burn extra calories and help lower blood sugar.

Strength-building exercise increases the amount of calories that you burn all day

long, and improves your ability to remove sugar from your blood. Your energy level

should be higher than in the first phase.

Get plenty of fluids, at least 8 glasses per day. (Yes, caffeinated beverages count, as does Jell-O.)

Tell yourself that you have created a healthy way of eating that will become a habit.

Focus on making your plate colorful. Salads should have more than just green

lettuce. More fruits and vegetables make this a great way to eat.

Focus on your weight loss results. Your success will keep you focused and make it

easier to stay on track.

Measure your waist circumference. If it starts to increase again, go back to the stricter plan to get refocused. Lower waist circumference is associated with improved health,

and reflects a healthy plan.