DASH Diet Weight Loss & Maintenance

Weight Loss

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This is great news because I drink a lot of coffee.  Have been drinking it pretty heavy since I started working with infants/toddlers back in 1993 and needed to stay awake, during all that rocking and soothing.  At one time I used to add sugar to it, but I slowly cut down on that until I was fine with some skim milk only.  I really enjoy it! One of life’s pleasures for sure!

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I am going to have to agree because the DASH diet has enabled me to keep 130 pounds off my body now since Fall of 2011. I have been following DASH since spring of 2009 at the recommendation of my family Doctor due to serious hypertension. I was testing as high as 170/90 back then, but I have completely normal blood pressure now, without the use of drugs. I lost 90 pounds with the diet in 18 months.   Before DASH, I had used Atkins to lose weight, but I always regained the weight I lost with Atkins, plus more.  So glad I found DASH!

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I eat a combination of the low sodium DASH diet (max 1500 mg sodium per day) and mediterranean diet and have been doing so since the spring of 2009.  I started following the diet after my blood pressure hit 170/90 and my Doctor insisted I take action. He gave me 3 options, blood pressure meds, get on the list for weight loss surgery or DASH with large weight loss.  Fortunately the DASH diet worked to help me lose 90 pounds in 18 months and I will have maintained it for 8 years, come summer 2019.

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I never followed a 1200 calorie per day DASH diet because I felt fuzzy and light headed at that level.  Instead I followed a 1300-1500 calorie per day DASH diet during my 18 month calorie restriction process. The calories increased to 1500 and beyond, as my running program slowly increased. I wanted to share this handy info/visual from myfitnesspal, as well as offer a reminder that myfitnesspal is an excellent tool in itself, for following a specific diet plan/goals and for achieving or even just maintaining weight loss.  The app helped me so much, I gave credit to them as one of my most key tools for successful weight loss in this 18 month photographic journal video of the process with DASH.

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The DASH diet wins second best diet this year.  This is the first year since I started following the DASH diet in 2009, that it has not won the very best diet ranking.  This year it ranks just behind the Mediterranean diet, which I also follow. I still use the DASH diet as my overall framework and do not exceed 1500 mg of sodium per day.  I just default to mediterranean food choices like nuts, fish, etc as possible.

I adhere to a hybrid of the two diets; given the Mediterranean diet is particularly good for brain health.  I need lots of help in that area, as not only am a prone to high blood pressure, which the DASH diet controls for me, but also diseases like Alzheimer’s and dementia that run deeply within my family tree.

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I can’t wait to read it!  I have been following a hybrid of the diets for about 5 years now, partly because Alzheimers runs badly in my family, so it is important I am not only maintaining a diet to keep my blood pressure low, but also to keep my brain as healthy as possible!  That means defaulting to Mediterranean choices, within a overall DASH framework for me (e.g. low sodium).

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It is a good article on adherence issues with the DASH diet, but I only eat 5 servings of veggies a day, not 7, at least most days. In fact I don’t recall the diet calling for 7 servings at all, 4-5 per day is more like it. I definitely hit 5 fruit servings too.

Most of my veggies are eaten at my main meal, where I will usually eat at least 2 cups of broccoli, cauliflower, carrots, etc at one sitting, but it has sharp cheddar or some other delicious cheese melted on it to make it yummy.  All that fibre certainly helps to keep me full.
I personally think the biggest issue is you need to make a commitment to follow the diet for a long time, not a short one, because once it becomes ingrained as an eating pattern, it becomes preferred.  Especially strong, is how distaste for salt and salty foods increases the longer the diet is followed.   However it takes awhile to get there…

 

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