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A Diet That you will Not Starve

Updated: Mar 11

  • NUTRITION AND FITNESS


Here is a great diet that was declared one of the best diets in the United States (for 4 years in a row), and was created by nutritionist M. Heller. It's called the Dash diet. By the way, DASH is actually an abbreviation for the Dietary approach to regulating hypertension – since it was originally “aimed” at reducing blood pressure and blood fats, and it is not a negligible effect in diabetes either. It is no wonder that this diet was supported by the largest institutes in the United States that deal with national health. The impact of this diet is much wider and many who followed it notice changes in the skin, hair, and overall energy level. The key thing with this diet is the choice of foods: you should choose low-fat proteins and healthy fats that will give a feeling of satiety and control appetite.

  • There is no counting of calories or thinking about foods that should be avoided. The diet itself takes place in two phases: In the first, which lasts 14 days, the intake of carbohydrates is reduced, and then there is a change in metabolism as the body reduces insulin production.

To achieve this, no fruit, cereals, or sweets are eaten for two weeks, but mostly lean meat and fish with lots of vegetables (attention: potatoes are also avoided) …

There is a little low-fat cheese and nuts on the daily menu.

  • After two weeks, when PHASE 2 occurs, whole grains, fruits, and potatoes are included in the diet. What are the results in terms of weight loss? Well … they're not bad at all. In the period of two weeks, you usually lose about 2 kg, and in the period of two months, from 5 kg to 15 (of course, depending on the initial weight).

If these numbers seem too small for you, remember that this is an extremely healthy diet that will help you bring your body functions back to normal and that the main “blow” to body fat will be in the abdomen.


  • What to eat and what not to eat PHASE 1 (phase of losing fat from the stomach) First, it should be said that you must have three meals: breakfast, lunch, and dinner.

If you are hungry, there are also two snacks in which you eat seeds and/or vegetables. The regularity of meals is very important, and you should never skip meals. Then, the amount of food should be moderate, and your palm can be used as a measure: the amount of meat or fish you will eat in one meal should be the size of your palm and say a handful of beans. Walnuts, lentils, and soy are just as much as you need per meal. Cheese should be eaten in small quantities, up to 50 g.

Don't worry about vegetables: eat as much as you want. Allowed Protein-free meat, fish and poultry, beans and lentils, soy, low-fat cheeses, eggs, unsweetened yogurt (1 cup per day) Fatty oils (recommended: olive), nut oils, oil from oil seed grape proteins, and fats in combination nuts (raw and unsalted), seeds, bluefish (primarily salmon and mackerel) Vegetables except for potatoes Prohibited Carbohydrates cereals and cereal products, sweets, alcohol, caffeinated beverages, milk, and dairy products (except milk and dairy products) and yogurt)Fats and margarine, coconut and palm oil, and all fats containing hydrogenated fats (such as vegetable fat, vegetable cheeses, etc.)


Vegetables Potatoes Fruits are prohibited in PHASE 1 (fresh, frozen, canned, dried – therefore, fruit in any of this form)

At this stage more: Drink plenty of fluids (water has an advantage and herbal teas), avoid strenuous physical exercises, and replace them with simpler ones – say walking 30 minutes a day, getting enough sleep – go to bed earlier.

Do not overdose it with salt or even limit its intake. The menu in PHASE 2 or how to continue to lose weight, stay lean In the second phase, you should continue to eat protein and lots of vegetables with each meal. But you can start adding whole grains (up to three servings) and fruit (two servings) daily.

You can increase the level of activity. It practically looks like this:

Add, say, 1 slice of bread or half a cup of cooked integral pasta, or the same amount of cooked integral rice to the meal.

Or a small potato with a shell or a spoonful of full grains.

And as for the fruit – it's a small fruit or 100 ml of fruit juice (fresh!)

Or a pulp of dried fruit …

  • Do not forget that at this stage, you continue to lose weight (and improve health). Ideas for breakfast, lunch, dinner, and snacks at the DASH diets listed three meals and two snacks are required, and here are some ideas that will give you the motivation to explore for yourself:


  • Breakfast (choose one)

1. One boiled egg with one or two slices of baked bacon and a glass of tomato juice.

2. Omelet of 2 eggs, a piece of roast beef, and 1 tomato.

3. A piece of Turkey and cheese and a glass of vegetable juice.

4. Egg-white omelet (of two egg whites) with a slice of ham and mushrooms.

5. A handful of nuts and vegetables (celery, radish, carrot, cucumber, paprika ...)

Snack (choose one in the morning and one in the afternoon) – a slice of cheese and carrot- one small yogurt + ten nuts or some other nuts – one teaspoon peanut butter and celery – a little low-fat cheese and celery.


  • Lunch (choose one)

1. Grilled chicken breast and a large green salad topped with olive oil and vinegar.

2. Two or three slices of ham and a slice of cheese. Serve with cabbage salad topped with oil and vinegar. Addition – one fresh cucumber.

3. One can of tuna with a teaspoon of mayonnaise, finely chopped onion, and a little pepper. It is accompanied by a large salad seasoned with oil and vinegar.

4. Large tomato stuffed with cheese, spring onions, and spiced with herbs.

5. Grilled roasted mushrooms with one thin slice of ham and a little cheese. Late afternoon snacks (optional) – A handful of unsalted, roasted peanuts or pistachios (about 20 pieces) – A spoonful of low-fat hummus and fresh vegetables.


  • Dinner (choose one)


1. One grilled beef burger and steamed vegetables.

2. Chicken served with salad, sprinkled with pine nuts, oil, and vinegar.

3. Fried salmon and Chinese vegetables.

4. Grilled pork chop with cauliflower purée and green peas and vinegar.

5. Bean salad served with a large green salad.


  • Use the contact form for questions or advice.

  • I would be happy if you would comment on my recipes and put like.

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