The Dash diet phase 1 is about a low carbohydrate dietary pattern that doesn’t include any fruits and whole grains. Furthermore, the diet is loaded with proteins and lots of vegetables to fulfill your daily nutritional requirements.
On the other side, you are not allowed to consume any processed foods or sugary stuff during the initial phase.
What is the Dash diet phase 1?
The initial 14 days of a Dash diet is known as the Dash diet phase 1. The phase is designed and developed to put your metabolism in reset mode while also triggering the body’s natural abilities to burn calories.
During this phase, you can quickly develop a healthy dietary pattern while satisfying your body’s hunger cravings with all the healthy food options.
Moreover, you have to cut down on carbs intake while avoiding all the fruits and whole grains ( due to their high natural sugar content).
Eventually, your blood sugar will be regulated, and you will be able to satisfy your hunger pangs healthily.
Guidelines to follow during the Dash diet phase 1
- You can consume 2-3 servings of low-fat dairy but try to avoid regular or fat-free cheese due to their high sodium content
- Consumption of up to 6 ounces of lean meats, poultry, and fish are also allowed.
- Go for 4-5 servings of lentils or beans per week during this diet plan.
- You can consume unlimited amounts of non-starchy vegetables along with high on protein food options
- As you are looking forward to cutting your cravings while also regulating blood sugar, avoid the consumption of starchy vegetables. You can include leafy greens like spinach, kale, lettuce, cabbage, broccoli, cucumbers, bell peppers, squash, and tomatoes.
- Go for high protein food sources like salmon, seeds, and nuts that also comes with healthy fats
- Keep experimenting with the menu and the recipes to avoid the Dash diet phase 1 from being monotonous
Now that you know the details and guidelines of the Dash diet phase 1, let’s get on with the list of foods you can have in this diet plan.
The recommended servings of protein sources like fish, poultry, eggs, or meat for a smaller appetite are 5-6 ounces per day. On the other side, the same recommendations for moderate appetite are 6-8 ounces per day.
for people with a large appetite, the recommendations go up to 8-11 ounces daily. If you are a bit confused about the quantities, refer to the information provided below.
- 3 ounces = size of the palm of a women’s hand
- 4 ounces = size of the palm of a women’s hand with the thumb
- 5 ounces = size of the palm of a men’s hand
The recommended servings of dairy sources like milk, cheese, and yogurt for a smaller appetite are 2 servings per day. On the other side, the same recommendations for moderate appetite are 2-3 servings per day.
The recommendations surge up to 4 servings daily for people with a large appetite,
You can consume unlimited amounts of non-starchy vegetables during the Dash diet phase 1. Still, try to keep it a perfect mix of cooked and raw veggies to make it enjoyable.
Vegetables like spinach, lettuce, broccoli, kale, cucumber are some of the most excellent examples of non-starchy vegetables.
Seeds, nuts and beans
The recommended servings of all the healthy nuts, seeds, and beans for a smaller appetite are 1 serving per day. On the other side, the same recommendations for moderate appetite are 1-2 servings per day.
Speaking of the large appetite, you can go up to 2-3 servings per day.
The recommended servings of healthy fat sources like coconut oil, olive oil, avocado for smaller appetite is 1-2 servings per day. On the other side, the same recommendations for moderate appetite are 2-3 servings per day.
Talking about the large appetite, you are allowed to go up to 4 servings daily.
Summing it up
Dash diet phase 1 is more about incorporating a healthy eating pattern in your daily life. You must cut down all the sugar, carbs, and salt from your diet to derive the desired results.
Also, do consult with your doctor or physician before jumping on to this diet plan.