Read The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) for Free Online Page A

with cooking spray. Add ½
    cup Egg Beaters Florentine. Microwave on high for 1 minute. Stir, and heat for an
    additional 15 seconds.
    Diet cranberry juice
    Midmorning Snack
    1–2 The Laughing Cow Light Cheese Wedges
    Baby carrots
    Lunch
    Large cheeseburger. Hint: Can be from a fast-food restaurant, but pitch the bun.
    Side salad. Hint: Cut up the burger and place it on top of the salad.
    Lime Jell-O cup, sugar-free
    Midafternoon Snack
    Blueberry light yogurt, nonfat, artificially sweetened
    20 walnuts
    Before-Dinner Snack (Optional)
    1–2 slices Swiss cheese, made from 2% milk
    10 cashews
    Dinner
    Sloppy joes, no bun
    Green beans
    Sliced tomatoes
    Coleslaw or side salad
    Cherry Jell-O cup, sugar-free
    Day 14
    Breakfast
    1–2 hard-boiled eggs
    Canadian bacon
    4–6 ounces tomato juice, low-sodium
    Midmorning Snack
    4 ounces strawberry-banana light yogurt
    10 walnuts
    Lunch
    Grilled chicken breast
    Sliced tomatoes
    Baby carrots
    Side salad, with dressing
    Raspberry Jell-O cup, sugar-free
    Midafternoon Snack
    1–2 light string cheese sticks
    Grape tomatoes
    Before-Dinner Snack (Optional)
    10 peanuts in the shell (20 individual peanuts)
    Dinner
    Southwestern Blackened Chicken Salad.* Hint: This could also be a restaurant meal.
    Just ask them to hold the tortilla strips, and choose grilled chicken instead of crispy chicken. To prepare at home: Make a salad with crispy lettuce, tomatoes, pepper
    slices, sliced scallions, and avocado slices or guacamole, top with grilled chicken and a small handful of light shredded Colby-Jack cheese, and dress with ranch dressing.
    You could also add black beans (from a can, drained and rinsed).
    Orange Jell-O cup, sugar-free
    CHAPTER 5
    Phase Two: Take It Up a Notch!
    You have made it through the first 14 days—congratulations! You are probably tired
    of eggs and really missing fruit. And you are thrilled with your weight loss progress.
    You can see that your stomach is much flatter and your clothes are much looser around your waist. Now it is time to get into Phase Two, which includes all the key DASH diet food. This is still going to be lower in starchy foods than you are probably used to, and will build on what you have learned in the initial 14 days. You will add back more dairy (or dairy substitutes), fruits, and whole grains to have a complete, balanced diet. And it will feel so easy, since you have made the foundation into a habit.
    Phase Two: The DASH Solution
    To introduce you to the complete weight loss solution, we, once again, give you our
    ultrasimple yet completely doable plan. Below is an overview of the foods you will be incorporating into your diet during this next phase.
    Quick Overview
    Everyday Foods
    2–3 servings low-fat protein-rich foods (lean meats, fish, poultry, beans, lentils,
    eggs, soy foods)
    3–4 servings of low-fat or nonfat dairy (cheese, milk, yogurt)
    4 or more servings of nonstarchy vegetables, and corn or peas
    2–4 servings of fruit each day (no more than 4–6 ounces of juice)
    1–2 servings nuts or seeds
    1–2 servings whole grains, if desired
    Remember to have some protein at each meal and snack.
    Occasional Foods
    3–4 servings refined, starchy, or sugary foods each week, maximum
    This might be two pieces of pizza twice a month (fill up on salad to avoid overdoing), a smaller portion of dessert at a restaurant once a week, bread at a restaurant if it is really great. The point is to save your carbs for something really terrific, rather than wasting them on mediocre foods. I am not a proponent of low-carb breads or pasta. Save your
    carb calories for really special foods, and don’t develop the habit of reintroducing
    unneeded breads or pasta. It is too easy to slip back into a carb-laden way of eating again.
    Black-and-white decisions about what to eat are much easier.
    Include Moderate-Sized Servings of These Foods
    Foods That Are Protein Rich and Low in Saturated Fat
    Lean meats, fish, and poultry
    Beans, lentils, soy foods
    Low-fat or