Diet Plans for Weight Loss: Low Carb Recipes and Dash Diet

By Lyn Chagoya

Diet Plans for Weight Loss: Low Carb Recipes and DASH Diet Diet Plans for Weight Loss is a book that contains two weight loss plans or weight loss diets to help people achieve healthy weight loss. Sometimes it can be confusing to figure out which is the best weight loss program because there are so many weight loss programs in which to choose. Two of the best diet plans to lose weight are the DASH Diet and the Low Carb Diet. Each of these diets focuses on the best weight loss foods with a very good healthy eating plan. The first section of Diet Plans for Weight Loss covers with DASH Diet with these chapters: What Is the DASH Diet, What s Hypertension and Why Is It Dangerous, How Does the DASH Diet Work, DASH Study Daily Nutrient Goals, Dash Diet Guidelines, Using DASH for Weight Loss, Intuitive Eating with the DASH Diet, Making DASH Dieting Easy, Exercise and the DASH Diet, Recipes for the DASH Diet, DASH Diet 5 Day Sample Menu, and Modifying the 5 Day Meal Plan.

• Language: English
• Publisher: Healthy Lifestyles
• Release date: May 15, 2017
• ISBN: 9781630227203

Book preview

Diet Plans for Weight Loss

Low Carb Recipes and DASH Diet

Lyn Chagoya and Kellye Karp

Copyright © 2013 Lyn Chagoya and Kellye Karp

All rights reserved.

Table of Contents

Introduction

Section 1: DASH Diet

What Is the DASH Diet?

What Is Hypertension and Why Is It Dangerous?

How Does the DASH Diet Work?

DASH Study Daily Nutrient Goals

DASH Diet Guidelines

Using DASH for Weight Loss

Intuitive Eating with the DASH Diet

Making DASH Dieting Easy

Exercise and the DASH Diet

Recipes for the DASH Diet

Appetizers

DASH Spinach Dip

Stuffed Portabella Mushrooms

Crispy Coconut Chicken Fingers

Vegetable Sushi

Fresh Mushroom Quesadillas

Beverages

Peanut Butter and Banana Smoothie

No-Booze Margarita

Sugar-free Agua Fresca

Spicy, Sweet and Tangy Herbal Tea

Non-Alcoholic Hurricane Punch

Breakfast

Chewy Fruit Bars

Broiled Almond-Banana Toast

DASH-friendly Oatmeal

Healthy Homemade Granola

Toasted Breakfast Sandwich

Main Dishes

Simple Grilled Chicken

Basic Barbeque Pork Chops

Miso-Marinated Cod

Blackened Beef

Feta-ricotta Greek Pizza

Chinese Restaurant Ginger Beef

Vegetable Medley Pasta Sauce

Portabella Mushroom Burgers

Sides

Baked Macaroni and Cheese

Spicy Steamed Eggplant with Peanut Sauce

Braised Spring Vegetables

Rice Pilaf with Saffron

Spicy Garlic Green Beans

Salads

Spicy Tuna Salad

Tabbouleh with Tomatoes

Edamame Salad

Raw Okra Salad

Tomato-Zucchini Salad with Eggs

Low Cholesterol Potato Salad

Soups

Nutrient-packed Kale Soup

Meatless Lentil Chili

Tangy Carrot Curry

Cream of Wild Rice Soup with Fennel

Hearty Turkey Soup

DASH Diet 5-Day Sample Menu

Modifying the 5-Day Meal Plan

Conclusion

Section 2: Low Carb Diet

Chapter 1: Rise and Shine with a Fortified Breakfast

Crunchy Maple Grape Nuts

Healthy Honey Oat Cereal

French Toast Strawberry Dippers

Breakfast Egg Muffins

Cinnamon Raisin Muffins

Asparagus and Mushroom Omelet

Chapter 2: Lunchtime Recipes for Afternoon Energy

Eggs, Lox and Caramelized Onions on Bagel

Silky Onion Soup

Tuna Salad Supreme in Tortilla Shells

Low-Cal Greek Salad

Spinach Salad with Chicken and Raspberry

Lettuce Roll-Ups with Pumpkin Seed Pate

Chapter 3: Great Dinner Surprises

Mushroom Laced Meatballs

Sassy Cheese and Chicken Enchiladas

Colorful Veggie Meatloaf

Grilled Summer Kabobs

Veggie Laced Macaroni and Cheese

Chapter 4: Unique Side Dishes

Fake Mashed Potatoes

Simplistic Green Beans

Dressy Cauliflower Casserole

Chapter 5: Fulfillment with Drinks

Pina Colada Smoothie

Refreshing Fruit Shake

Awesome Juice Spritzer

Honey Dew Smoothie

Apricot Peach Slush

Smooth Strawberry Passion

Wean Off of Soft Drinks

Chapter 6: Make Ahead Snacks

Sweet Popcorn Extravaganza

Granola Mini Balls

Homemade Sweet Granola Mix

Healthy Workout Granola Mix

Low-Carb Nachos and Fixings

Crispy Fried Fish with Lemon Sauce

Chapter 7: Let's Have a Picnic

Oriental Cabbage Salad

Kickin' Deviled Eggs

Chicken Waldorf Salad

Fresh Green Bean and Tomato Italiano

Confetti Pasta Salad

Cobb Salad with Crab

Chapter 8: Exciting Desserts

Chocolate Sponge Cake with Strawberries

Luscious Lime Cheesecake Tarts

Fruity Bread Pudding

Almond Ricotta Pudding

Heavenly Chocolate Sorbet

Non Traditional Squash Pie

Chapter 9: Wise Wok Cooking

Shrimp Egg Rolls

Mandarin Cauliflower and Broccoli Medley

Stir Fry Chicken and Peaches

Oriental Rice

Sweet and Sour Shrimp

Pears Cardinal

Chapter 10: List of Low-Carb Foods

Chapter 11: Tips for Prepping

Introduction

Why Is Weight Loss So Important?

Our health is directly affected by our weight.  If we allow our body to become overweight, we may soon suffer from the many symptoms that occur as a result of the excessive weight.  Often these symptoms may not show up for months or years after carrying the extra weight.  Many people find that just by losing some or all of the excessive weight the health issues may clear up and go away. 

Being overweight is hard on the heart.  It can cause cardiovascular issues such as hypertension.  Hypertension, if not treated, can lead to strokes and possibly heart attacks.  By losing the weight the hypertension may go back to normal.

Being overweight can cause high cholesterol.  High cholesterol can be genetic, but it can also stem from the foods we eat.  The veins and arteries clog up with this cholesterol and it can cause heart attacks and strokes (and hypertension, and it can come from hypertension too.)  When a person is diagnosed with high cholesterol, the first thing their physician may prescribe is a change in diet.  By eating a healthy diet, they may naturally lower their cholesterol to normal levels.

Excessive weight hurts the bones, muscles, and especially the joints.  This happens gradually over time but the pressure from all the weight weighs in on the joints, causing pain.  The feet are especially prone to issues with overweight people. If the weight is loss the joints are relieved from the pressure and the joint issues may go away.

Type II diabetes is a real threat for overweight people.  This is because the body cannot handle all the sugar being dumped into their system and the result is diabetes.  Blood sugars are better regulated when a healthy diet is consumed rather than a junk food diet. 

Going on the Weight Loss Diet

The weight loss diet is really a common sense diet.  It is a diet of healthy whole foods and void of junk foods.  Good wholesome fruits and vegetables contain excellent amounts of nutrients that help to build the immune system.  When the immune system is strong, the body is able to fight off infections better.  It also helps to control hypertension, high cholesterol, blood sugars, and joint issues. 

Before you go on the diet in full swing, you will want to break your junk food habits.  If you stop the junk food all at once and dive into eating the better diet you will have withdrawals.  Often it is these withdrawal symptoms that cause people to abandon their diets altogether.  Also, if weight is an issue then you cannot diet, lose the weight and go back to the way you were eating.  You may lose the weight but if you resume your bad junk food habits, the weight will come right back and just as fast as you lost it.  Make it a successful diet by deciding to make your dieting habits a full lifestyle change.

Once you make the decision to make this dieting lifestlye change take measures to bust through your bad eating habits.  You can allow yourself one cheat a week, or one meal cheat a week.  Or you can do a full wean.  It takes time to break a habit so do this with patience.  It takes about three weeks to make or break a habit.  Give yourself about three weeks to start the weight loss diet in full.

Keep a food journal and record everything you eat for breakfast, lunch, supper, and for all your in between meal snacks.  This will give you a solid view of your eating habits.  You can proceed by taking one junk food time (meal or snack) and replace it with healthy food found in the recipes in this book.  Do this for about three to five days and then replace another instance of junk food in the same manner.  By three weeks, you should be weaned from the junk food and should be able to start the diet with little to no withdrawals.

Top the Weight Loss Diet with a Good Exercise Program

The body is meant to be in motion.  If the body is sedentary, it will not be as healthy as an active