The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) Info

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New York Times bestselling author Marla Heller
provides readers with a new DASH diet program specifically for losing
weight fast and keeping it off for good, named "#1 Best Diet Overall" by
US News & World Report, for eight years in a
row!

The DASH diet isn't just for healthy living
anymore-now it's for healthy weight loss, too. Using the key elements of
the DASH (Dietary Approaches to Stop Hypertension) diet and proven,
never-before-published NIH research, bestselling author, foremost DASH
dietitian and leading nutrition expert Marla Heller has created the most
effective diet for quick-and lasting-weight loss. Based on the diet
rated the #1 Best Overall Diet by Us News & World Report, this
effective and easy program includes menu plans, recipes, shopping lists,
and more. Everything you need to lose weight and get
healthy!
With a diet rich in fruits, vegetables, low-fat and
nonfat dairy, lean meats, fish and poultry, nuts, beans and seeds, heart
healthy fats, and whole grains, you will drop pounds and revolutionize
your health, while eating foods you love. In just 2-weeks you'll
experience:
  • Faster metabolism
  • Lower
    body fat
  • Improved strength and cardiovascular fitness
  • Plus lower cholesterol and blood pressure without
    medication, without counting calories!
As effective
as the original DASH is for heart health, the program is now formulated
for weight loss!

Average Ratings and Reviews
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Reviews for The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book):

5

December 18, 2012

Most important thing to know: it works!
In 3 months, I have lost 23 pounds, gone down 5 points in my body fat percentage, and lost 4.5 inches from my waist...after struggling with my weight for decades. (I received a copy of the of the plan guidelines and sample menus in September through the author's Facebook group.) In addition to the outer changes, my cholesterol level dropped to 121, with a commensurate reduction in triglycerides and LDLs.

I do know a little bit about nutrition (what heavy person doesn't?). I wanted a plan that followed sound nutritional guidelines and had some research to back it up. This one does. Marla does a great job of explaining why the things I learned about nutrition in my 20s aren't working for me in my 40s, and then lays out, clearly, concisely, and with menus and recipes, what *will* work...and it did. I was nervous about cutting down on grains--I attempted the Atkins plan a few times and it just made me sick--but I felt fine. The menu plans are satisfying and tasty, and Marla has really helped me to re-frame the way I think about food.

The 2-week turbocharge is a great way to kick off the plan: all the claims about resetting your body's expectations proved true for me. In the 3 months I've been on this plan I started a new job; celebrated my anniversary, Halloween, my birthday, & Thanksgiving, and now find myself surrounded by all the Christmas treats...and still find it easier than it's ever been to make conscious choices about what I eat.

I hope you find this helpful...if you've been fighting this battle for decades and began to think nothing was ever going to work, give this an honest shot. It may change your life. My weigh-in this morning was the lowest it's been in ten years.

Gotta go...exercise class starts soon!
5

January 27, 2017

Doctor recommended - tremendous success!
This book has helped me tremendously! My doctor recommended the Dash Diet for my high blood pressure. I have to say, it was not easy to break my addiction to sugar. Phase one (2 weeks) is painful. I failed a few times before finally breaking through and sticking with it. I had SO much success on phase one, I was afraid to move on and reintroduce fruit and whole grains to my diet so I remained on it for another 2 weeks. In one month of following the diet closely I lost almost 20 pounds. My blood pressure dropped so dramatically that my medication had to be significantly decreased. I did not do the exercise as recommended in the book due to very low energy levels, but imagine that if I had, I would have lost more weight. I highly recommend this book to anyone who has high blood pressure or cholesterol and wants to lose weight.
5

February 14, 2018

Best thing I ever did!!!!!!!!!!!!!!
I bought this book over three years ago and read/followed it fairly religiously . I lost 60 pounds and have not put it back on. Whenever I see the numbers on the scale creep up a bit, I "scale" back. I experienced so much more energy...even after just one week. AND I lost 8 pounds that first week! I'm sure a lot of that was fluid, but what the heck...I'll tank an 8 lb. loss. This has been a God-send and was so easy that I kicked myself for not doing it sooner. BTW, I'm not a kid...I was 56 year-old, still-experiencing-menopausal-symptoms-woman when I started. As I tell everyone, it's not a diet, it's a lifestyle!
Just buy it and do it!!!!!!!!!!!
5

January 3, 2019

Great Book! A diet plan I can actually live with.
I purchased this book and started the DASH Diet in January 2018. By July 2018, I had lost 48 lbs. I did no exercise during this time. (I am female, 5 ft. 7, and weighed in at 223 lbs., got down to 175 lbs.. I went from a size 18 to a size 12, although kind of snug and tight). I don't have high blood pressure, high cholesterol or diabetes or anything like that. I am a person who let everything in my life take importance over myself (the usual stuff most of us have husband, kids, home, elderly parents, full-time office job). The way I did the diet was I did Phase 1 for 2 weeks and then Phase 2 for 2 weeks and back to Phase 1 for 2 weeks, and Phase 2 for 2 weeks and so on. Unfortunately, I let old habits creep back in when in September 2018 I was diagnosed with Stage 3 Breast Cancer. I pretty much didn't care about eating healthy anymore. So, now I am post double mastectomy, doing chemo right now and I gained back 15 lbs. of the 48 lbs. I lost. So, here we are January 2019 and I am back on track and on the Dash Diet. I have a second lease on life and I am going to continue to get down to a nice 145 lbs. I am looking forward to working out with weights (once I am fully recovered from chemo). Life is too short to not take time out for yourself and take care of yourself. The DASH Diet is realistic plan that allows all foods, fruit, whole grains, dairy, meat). I highly recommend. Now, I am off to purchase a FitBit smart watch and start some walking! :)
5

June 20, 2017

It Worked For Me!
My husband and I have lost weight after just 2 weeks on this. Not a lot, but enough to lose a belt loop. I've been menopausal for years, along with having an underactive thyroid, and losing weight has been almost impossible for me for the last few years. I'm unable to exercise much due to torn ligaments in my foot. Following this weight loss solution really helped. I'm going to get the other book with more recipes. Cutting out breads and sugar really did make a difference!
5

April 5, 2017

This book changed my life!
Down almost 40lbs from following this diet. I also exercize now its getting much easier. My blood work is all good and was able to get off acid reflux medication and one of my blood pressure pills!!!
5

April 29, 2017

Better than a book
I hate reading, but this book is laid out so you can use it in whatever way you want. It has recipes in one section, or example meal plans in another. I skipped a lot of the actual reading, and used it for all the resources it contained, This helped save me time, so I could get down to business. After the first week I was down 8 lbs. I look forward to continuing my journey. Btw the index is your friend.
5

November 6, 2017

Great Book!
This is a wonderful book. If you follow it the way it says, you will lose weight fast in the first two weeks . I loss 8 pounds in two weeks. The next two weeks I loss 5 pounds. And I feel great. I have a way to go but this book has taught me how to eat foods that will help with the weight lost.
I never feel hungry. And my blood pressure is great!
1

April 3, 2018

Use artificial sweeteners.... drink diet soda.... Ah no thank you!
Use artificial sweeteners..... drink diet soda..... Ah heck no! I was so disappointed with this book. I am not a dietitian, I am a mid 50's female, 5'2" 140 pounds. I lost 40 pounds over a year ago. Based on my current BMI I am overweight. Being in my mid 50's it is not easy to drop weight. I bought this book hoping to drop a few more pounds and pick up some good healthy eating advise, particularly the benefits of lowering the risk of heart attack, stroke, some cancers (all of these claims are made on the first page). I also have arthritis and thought learning some additional health habits couldn't hurt. I had seen info about DASH diet on a news program and thought it may have some good healthy info. I was shocked by this book.

I read the first 2 chapters and it had good info (nothing I hadn't already read or learned about) but it was useful information. Then the author describes the Phase One diet. Breakfast includes Canadian bacon, diet fruit juice...... No thanks. Lunch and dinner always has sugar free jello - hello aspartame and artificial color. For the minimum protein I do not see the benefits of adding artificial anything in my body. Phase One cuts out fruit, carbs, natural sugar. Anyone who cuts those things out for 2 weeks will lose weight. I would rather cut out these things without adding bacon, juice and artificial sweeteners.
It also mentions staying hydrated. Some of the choices include artificially sweetened tea (shocker) and diet soda. WHAT??? With so much info on how terrible diet soda is for the body (and studies that show diet soda actually may CAUSE obesity) what dietitian recommends this as a choice?? I'll stick to water and herbal tea thank you. I cringed and continued to read on, hoping to find some thing useful.

Phase Two adds some healthy fats, fruit and some whole grains. Again, nothing new here. It continues with the artificial sweeteners and jello. After reading through the book I was angry with myself for not going to a book store first to skim through before purchasing.

This book gives little to no direction regarding portion size. The nutritional value of the suggested foods are minimal. It can claim "it works" basically because the Phase One plan has you limit your intake and cuts out all the things that we already know will keep the pounds on.
I am basically a healthy eater. I rarely eat bad carbs (bread, pasta, etc) avoid sugar and never eat processed foods. I but organic and mostly farm to table foods and take the time to prepare my meals. I drink about 10-12 glasses of water a day and also herbal tea, one cup of coffee in the morning (I'll never give that up!) Because of my arthritis I avoid dairy but will have greek yogurt with fruit when I want something sweet. Mainly eat eggs, lean meats/fish, and a lot of veggies. Over time I have cut out foods that I found effected my health (like weight gain or arthritis pain or foggy brain or just feeling like crap). These eating habits took time and commitment to do. I had to break many bad habits and I sometimes slip up. But I take care of the one body I have. I exercise every day (swim, yoga, walk) even if just 30 min. Again, all things I work hard to maintain. No quick fix.

I recommend doing some research for yourself and if you have severe weight and health issues see a professional who can work with you for what is best for you. Hopefully one that does not recommend diet soda and artificial sweeteners. Set up a support system and do your best. You'll get to your goals if you make smart choices and have patience.

Sorry Ms. Heller, this book just isn't for me.
4

October 15, 2017

Good Guidelines
The book provides good guidelines to a healthy living, specifically in terms of blood pressure, cholesterol and triglycerides. The content, dietary guidelines as well as the recipes reminded me a lot of the South Beach Diet, for those of you who had tried it. Only major question mark for me is, in this day and age, especially given the many research, how a healthy living diet can advise the use of artificial sweeteners.
1

January 29, 2019

Outdated.
This book is in desperate need of an update. My goodness it’s 2019 and she’s recommending artificially sweetened Jello? Not to mention processed meat and cheese. Also there is too much of a reliance on dairy in general, a food group that causes a lot of problems for many Americans. I’m returning this and bought Food, What The Heck Should I Eat. It it’s much more up to date and would never suggest and artificial anything!
3

April 13, 2018

Not a bad diet, but beware that they use alot of ...
Not a bad diet, but beware that they use alot of diary. So if you are allergic to any milk products, forget about it.
1

May 30, 2018

One Star
This diet had way too many processed foods in it. I eat healthier food than that.
1

February 2, 2019

Not buying the hype that this is “ the healthiest diet”
I returned this book after thumbing through it once. I can’t believe this is considered healthy. Splenda, really? Jello, what? This is awful. I was expecting something healthy and got a fad diet book. I see people lost weight on it, but health isn’t just a medical test. It’s a whole body thing. Eating fat free artificially sweetened dairy yogurt, or drinking fat free milk is a terrible idea. We need the fat to digest it if we are going to eat it, which we shouldn’t because it’s unhealthy in the first place. No way this is “the healthiest diet”.
1

March 22, 2018

I’m sure there are better Mediterranean diet books out there...
Not everyone can eat so many times a day! It just isn’t possible when you work full time and have a busy life. I also hate sugar free jello and they want you to eat it to curb your sugar cravings. It doesn’t. I just wanted to try this because there’s so much talk about how healthy it is, but not this book in my opinion.
2

April 25, 2018

Nothing new here. Repetitive menu and very few recipes. No nutritional information provided for menus or recipes.
This book is almost exactly like the South Beach Diet. It might be a good starting point for someone. But these are not exactly recipes. Telling someone to eat an egg and drink V8 almost every morning is redundant. Also, advising someone to eat sugar free jello multiple times a day is just absurd. It counts as a fruit serving?? I was hoping for a menu and recipes with some variation. Not someone advising I eat deli meat roll ups for lunch and eating the same dish 4 times in a week in the form of leftovers. This is really nothing special. There is no indication of nutritional content for the day. So if you are also trying to track calories in, fat, sugar etc you would have to enter every item into a tracker. Even the scant handful of recipes she does include have no nutritional information or portion size. How can this be excluded from a diet book? Thank goodness I was able to return it. You can find better 2 week plans for free on the internet.
5

August 3, 2019

The best book I’ve read on healthy eating in a long time. Every one should read it.
This book was excellent and super informative. Really makes you understand and rethink all the foods your ingesting.
It explains how to eat healthy in stages. People tend to think weight loss and healthy eating come overnight. Well we didn’t gain it all like that and it’s not going away like that. Don’t we wish.
But this book explains how to shop, what foods to buy and gives you some very good food ideas and recipes to cook.
I’ve has book a few months now and gotten back into eating healthy and working out and I’ve dropped two sizes and feel so much better. Actually gotten off 1/2 my blood pressure pills so far. Super happy and feeling so much better.
Highly recommend this book.
1

Jan 23, 2014

I should add the caveat that this book is clearly not aimed at me because I already eat lots of non-starchy vegetables and lean protein and healthy fats. So the things that book recommends that I don't (and won't) eat are:

1) Individually packaged light cheeses such as: The Laughing Cow Light Wedges, Mini Babybel Light, light string cheese, light cottage cheese (4-ounce size), and Kraft 2% Singles

Processed Cheese? Yuck.

2) It may seem repetitive to have sugar-free Jell-O cups with almost every I should add the caveat that this book is clearly not aimed at me because I already eat lots of non-starchy vegetables and lean protein and healthy fats. So the things that book recommends that I don't (and won't) eat are:

1) Individually packaged light cheeses such as: The Laughing Cow Light Wedges, Mini Babybel Light, light string cheese, light cottage cheese (4-ounce size), and Kraft 2% Singles

Processed Cheese? Yuck.

2) It may seem repetitive to have sugar-free Jell-O cups with almost every lunch and dinner, but they really are refreshing and do a great job of being your fruit substitute. They are a wonderful, super-low-calorie treat, and are very satisfying. You will learn to look at them as a diet staple. Keep them stocked in your kitchen or at work. And if you need to have two or three at a meal, it has very little impact on your calorie intake. (Go ahead, go wild!)

Fortunately my life does not require Jell-O to make it wilder.

The book also says "Get plenty of fluids, at least 8 glasses per day. (Yes, caffeinated beverages count, as does Jell-O.)"

What's with the Jell-O obsession? Is this book sponsored by Jell-O?

I'm by no means a puritan but these recommendations are simply unappealing and counter intuitive especially if one if striving towards a healthy body.

But I do recognise that if someone currently has a terrible diet then this book might be a step on this person's way towards healthier eating.

...more
3

Sep 30, 2016

I am one of those strange people that enjoys reading about nutrition. I chose this book merely for this "diet" being listed as number one for the past few years. While I completely agree with the majority of the principals there are a few things I found disturbing. No coconut oil? However, margarine, Sugar free jello, low fat dairy products, diet drinks, and artificial sweeteners are promoted in this plan. Seriously? I am by no means a Purist but to put sugar free jello on a daily meal plan?
I am one of those strange people that enjoys reading about nutrition. I chose this book merely for this "diet" being listed as number one for the past few years. While I completely agree with the majority of the principals there are a few things I found disturbing. No coconut oil? However, margarine, Sugar free jello, low fat dairy products, diet drinks, and artificial sweeteners are promoted in this plan. Seriously? I am by no means a Purist but to put sugar free jello on a daily meal plan?
There are so many superfoods this plan should be promoting in conjunction with eating fresh fruits and vegetables and lean protein. There are also many sugar substitutes that will not spike blood sugars other than aspartame and Sucralose and are not artificial. What about stevia, erythritol or xylitol? Instead of low fat dairy why not promote nut milks? I am by far not a nutritionist but there are quite a few flaws with this plan. Yes, it is a start for some that have never been educated about how to read a nutrition label or how to calculate bmi but do your research in conjunction with this plan. ...more
2

Jan 30, 2017

I picked up this book because I had heard in several places that the DASH diet was currently the diet most recommended by doctors. So far the books have been disappointing. This book basically lays out a low carb diet, low fat diet that I'm not sure is mainstream DASH or just the program used by this particular author. I can see where the diet would result in weight loss for someone eating the Standard American Diet (SAD) but I can't think that sugar-free jello and flavored yogurt and low-fat I picked up this book because I had heard in several places that the DASH diet was currently the diet most recommended by doctors. So far the books have been disappointing. This book basically lays out a low carb diet, low fat diet that I'm not sure is mainstream DASH or just the program used by this particular author. I can see where the diet would result in weight loss for someone eating the Standard American Diet (SAD) but I can't think that sugar-free jello and flavored yogurt and low-fat processed cheeses really constitute a long-term healthy diet based on whole foods as the book suggests. Also I do wonder what the underlying mechanism is that makes the diet work for people, since variations have been tried using varying amounts of carbs but never varying amounts of fat. Does fat really affect weight gain, hypertension, and diabetes? It wasn't ever tested. Based on other reading, I suspect that cutting added sugar down to extremely low levels may have more to do with the success of the diet than anything else. ...more
5

Feb 20, 2013

LOVE this - am struggling with a few health issues and in November 2012, in searching on Google, sort of fell upon information on the DASH Diet. For a complusive/binge eater such as myself, this was the first time I thought that I might be able to stick with this as there is no calorie counting, no 100% eliminating any food group, etc.

Well surprise, surprise, this new book came out - I got it last night and read it and loved it - lots of recipes to try out in the next few weeks!
4

Oct 19, 2013

DASH=Dietary Approaches to Stop Hypertension. This originally began as a diet to address hypertension (high blood pressure). However, the diet was retooled to also address weight loss. All in all, the plan is pretty sensible to me. It does not have the absolutism of Atkins and is more flexible, even though it is from a similar perspective--high protein and low carbohydrates. This approach, in juxtaposition with the standard medical establishment view that accepts the following (page 5): "It was DASH=Dietary Approaches to Stop Hypertension. This originally began as a diet to address hypertension (high blood pressure). However, the diet was retooled to also address weight loss. All in all, the plan is pretty sensible to me. It does not have the absolutism of Atkins and is more flexible, even though it is from a similar perspective--high protein and low carbohydrates. This approach, in juxtaposition with the standard medical establishment view that accepts the following (page 5): "It was very difficult for the traditional medical establishment to accept that their high-grain, low-fat, limited-protein diet recommendations were wrong, and were, in fact, doing great harm to the collective health of our country."

To emphasize the weight loss element of DASH, a BMI chart is prominently displayed early on (page 15), to emphasize the need to reduce the scores of so many Americans.

The action element of the book is the phase plan. Phase 1 lasts 14 days. The focus is on high protein and low saturated fat foods (e.g., lean meat, poultry, and fish), beans, low fat or nonfat cheeses, egg substitutes and some eggs, and yogurt), heart healthy fats (avocados, vegetable oils, protein-rich and healthy fat foods (nuts and fatty fish). Foods to avoid? Starchy foods, sugary foods (including fruit), alcohol, milk, caffeinated drinks. Sample menus for Phase 1, then, begin on page 35. Hints: Have a bunch of hard boiled eggs on hand all the time. Phase 2 adds dairy, fruits, and whole grains. And so on.

There are also some recipes later on in the book, to suggest how to create dishes that will meet the diet's goals and still be tasty. And so much more. . . .

As a high protein low carb diet, this one is pretty good. ...more
5

Aug 25, 2013

My husband and I have been doing this diet for a while now. And let me tell you it works. He has lost weight and his blood pressure has gone down!! It isn't a hard diet at all, the first 2 weeks you learn to live without carbs , but that isn't to bad. The 2nd phase you start adding some carbs back along with other foods. It's all about making the right choices.
1

March 17, 2019

Jello is not a fruit
I was hoping for a healthy meal plan I could follow, but this book inexplicably suggests eating sugar-free jello for 2 weeks as a substitute for fruit. I'm pretty sure that's not what the DASH diet is supposed to be.
1

February 20, 2019

Not so healthly
Author pushes Artificial sweetner - not healthly to eat sugar free jello everyday

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