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 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 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 along with high on 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 that also come 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
The recommended servings of protein sources like fish, poultry, eggs, or meat for a smaller appetite are 5-6 ounces daily.
Conversely, the same recommendations for moderate appetite are 6-8 ounces daily.
The recommendations for people with a large appetite go up to 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
The recommended servings of healthy fat sources like coconut oil, olive oil, and avocado for a smaller appetite is 1-2 servings per day. The same recommendations for moderate appetite are 2-3 servings 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 your daily life. You must reduce sugar, carbs, and salt from your diet to achieve the desired results.
Also, consult your doctor or physician before jumping on to this diet plan.
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