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The most important difference between this program and others—the DASH Diet is backed by scientific
evidence. You can be confident you are getting healthier. Your blood pressure
will be lower and your cholesterol levels will be healthier. You will be eating
foods that have been linked to a lower incidence of heart disease, cancer,
osteoporosis, and diabetes. If you follow the DASH eating plan, you will get healthier
if you lose a lot of weight, a little bit of weight, and even if you lose no
weight at all. And second, the DASH Diet for Weight Loss uses proven techniques
to help you change your eating habits and follow the DASH Diet. These are
tricks and tools that we have learned from the more than 18,000 people who
enrolled in the DASH for Health program—people just like you. The tips, tricks,
and techniques they have shared with me over the years provide the “skillpower”
you need to start on and stick to the DASH Diet for Weight Loss. I’m very
pleased that some of the participants in the program volunteered to share their
specific advice and experiences in this book. Most diet books offer generic advice about eating fewer calories and
exercising more. Our advice is very specially tailored to helping you follow the DASH Diet.
The
DASH Diet for Weight Loss offers in-depth meal plans carefully tailored to the number of calories
you should be eating to lose weight. These meal plans have been created by a
team of quailed health professionals under my direction. There is a meal plan
for you if you are a 140-pound-woman who works a desk job or if you are an
ex–football player who works on a construction site all day—and there’s a
program for you, too. Then there is the food itself. The DASH Diet for Weight
Loss focuses on “high volume–low calorie” foods, which nutritionists understand
are essential to any weight-loss program. These foods have fewer calories
relative to their size. As an example, a wedge of watermelon has far fewer
calories than an equivalent-sized piece of chocolate. The greater sense of
fullness you get from large volumes of low calorie foods is the reason
nutritionists recommend focusing on these foods if you are trying to lose weight.
We have taken this established concept and developed it by
focusing also on how hard you have to work to eat a particular food. Foods that
need more chewing and take longer to eat are benecial if you are trying to lose
weight. That’s because if the foods take longer to eat (and if you also focus
on eating more slowly), then it is more likely your “fullness signal” will be
triggered and you won’t eat as much as you
would if you were eating small amounts of very-high-calorie foods that can be
eaten very quickly. We’ve combined these food characteristics into an
easy-to-remember slogan, Hi-Lo-Slo: HIgh volume, LOw calorie, SLOw to eat. We
will refer to this slogan throughout this book.
INTRODUCING
HI-LO-SLO FOODS
High
Volume: Take up a lot
of space on your plate and in your stomach so you feel satisfied
Low
Calorie: Low in calories relative to how bulky they are
Slow
Ingestion: Require a relatively long time to eat, therefore
allowing your fullness signal to be activated
I will recommend that you avoid eating large amounts of
high-density foods such as most red meat, full-fat cheese, and sweets like
chocolate and pastries. However, in the DASH Diet for Weight Loss, no foods
are out of bounds and you can include small amounts of high-density foods in
Hi-Lo-Slo food combinations and recipes.
One of
the distinguishing characteristics of Hi-Lo-Slo foods is that most of them are
high in fiber. Fiber stays in your digestive system longer and provides a
feeling of fullness on fewer calories. Finally, our emphasis is on the long
term—losing excess weight and keeping it off. A person can lose weight for a few weeks on almost any diet. All
you have to do is eat fewer calories than you burn each day and you’ll lose
weight. That’s the easy part. The hard part is keeping that weight off. That’s where most diet programs fail. To have a
meaningful effect on health, a diet has
to be healthy and allow you to lose the excess weight and keep it off. And that long-term emphasis—keeping it off—is an important part of
what this book is about.
Copyright ©Thomas J. Moore MD, Megan C. Murphy MPH, and Mark Jenkins –Originally appeared in The DASH Diet for Weight Loss by Thomas J. Moore MD, Megan C. Murphy MPH, and Mark Jenkins.
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