Using DASH Plus for Long-Term Weight Loss and Weight Control

Dr. Mirkin says that although the DASH Diet was not designed specifically for weight
loss,(see "Anyone with blood pressure over 120/80 should be on the DASH Diet. Your doctor will help you decide whether you should also use medication.") most people take in much less calories when they change their old eating habits to this new way of eating.

The changes Dr. Mirkin made to the original DASH guidelines to create the DASH Plus
plan: whole grains instead of refined grain products, fewer saturated fats, plus
your exercise program will help you lose weight - an eating plan designed to make
you take in fewer calories than you burn will cause you to lose weight.

Here are some facts in Dr. Mirkin's own words:

No matter what authors of popular diets may tell you, the basic
equation for weight loss is CALORIES IN < CALORIES BURNED.
You can reduce your intake of calories,
increase the number you burn with more exercise,
or both.

The DASH Plus guidelines emphasize the importance of exercise because it's
virtually impossible to take off weight and keep it off for life just by
restricting food.

You need to eat a certain amount of varied foods to provide the nutrients
your body needs. If you eat less that that you develop deficiencies. your
body goes in starvation mode, working to conserve calories by slowing down
your metabolism. That's why drastic low-caloric diets are not healthful
and don't work.

With DASH Plus you never feel hungry and you get all the nutrients you need.
The more active you are, the more food you can eat and still lose weight.


Good Food by Dr. Gabe Mirkin and Diana Mirkin