Dash Diet Phase 1: Reset Your Metabolism and Burn Calories

Dash Diet Phase 1 – Overview

The Dash diet phase 1 is about a low carbohydrate dietary pattern that excludes fruits and whole grains.

Furthermore, the diet contains proteins and many vegetables to fulfill your daily nutritional requirements.

Conversely, you cannot consume processed foods or sugary stuff during the initial phase.

What is the Dash Diet Phase 1?

The initial 14 days of a Dash diet plan is known as the Dash diet phase 1.

The phase is designed to reset your metabolism and trigger the body’s natural ability 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 must reduce carbs intake while avoiding all fruits and whole grains ( due to their high natural sugar content).

Eventually, your blood sugar will be regulated, and you can satisfy your hunger 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 its high sodium content.
Consumption of up to 6 ounces of lean meats, poultry, and fish is also allowed.
Go for 4-5 servings of lentils or beans per week during this diet.
You can consume unlimited amounts of non-starchy vegetables and high protein food options.
As you look 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 with healthy fats.
Experiment with different recipes to keep the Dash Diet Phase 1 exciting

Now that you know the details and guidelines of the Dash diet phase 1, let’s get on with the foods you can have in this diet plan.

Protein sources

For a smaller appetite, the recommended daily servings of protein sources like fish, poultry, eggs, or meat are 5-6 ounces.

Conversely, the same recommendations for moderate appetite are 6-8 ounces daily.

The recommendation for people with a large appetite is 8-11 ounces daily. If you are confused about the quantities, refer to the information below.

3 ounces = size of the palm of a woman’s hand
4 ounces = size of the palm of a woman’s hand with the thumb
5 ounces = size of the palm of a man’s hand

Dairy sources

The recommended servings of dairy sources like milk, cheese, and yogurt for a smaller appetite are 2 servings daily.

Conversely, the same recommendations for moderate appetite are 2-3 daily servings.

The recommendations surge up to 4 servings daily for people with a large appetite,

Non-starchy vegetables

Dash diet phase 1 – Vegetables

You can consume unlimited non-starchy vegetables during the Dash diet phase 1.

Still, try to make a perfect mix of cooked and raw veggies enjoyable.

Vegetables like spinach, lettuce, broccoli, kale, and cucumber are 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. 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 daily.

Healthy fats

Dash diet phase 1 – Healthy fats

For a smaller appetite, the recommended servings of healthy fat sources like coconut oil, olive oil, and avocado are 1-2 per day. The same recommendations apply to a moderate appetite: 2-3 per day.

Regarding the large appetite, you can go up to 4 servings daily.

Summing it up

Dash diet phase 1 is more about incorporating a healthy eating pattern into daily life. You must reduce sugar, carbohydrates, and salt from your diet to achieve the desired results.

Also, consult your doctor or physician before starting this diet plan.