Why 200K+ Women Choose This New Personalized Health Book Over Traditional Diets?

3 mins leer

2021 Apr 13

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Failing at Weight Loss? Here Are 7 Strong Reasons Why People Need a Personalized Diet

4 mins leer

2021 Aug 19

If you are reading this article, there’s a fat chance that you’ve tried and failed at numerous diets in the past. You shouldn’t feel guilty about it. We can assure you that the main reason why you failed is not the lack of willpower.

In the next few paragraphs, we’ll introduce you to variables that determine the effectiveness of a diet, a meal plan, and even your workout routine.

Think about them the next time you’re planning on paying good money for a product or service – hopefully, it will be the last money you’ve spent, and the last weight loss solution you’ll ever need.

Let’s start with the main aspects and continue on with a list that can be used as a cheat sheet of variables you need to consider before making that purchase.

#1 Reason: Your Unique Body Needs

Your nutritional needs are just as unique as you are. No one is metabolically identical or even similar to anyone else.

"In order to maintain good health and avoid diet deficiency diseases, you need a diet that includes many different nutrients and vitamins.
For safe, sustainable weight loss your nutritional requirements can be counted according to your anthropometric characteristics. Luckily, we’ve already noticed an increasing tendency of weight loss solutions that do offer some sort of personalization." – Beyond Body nutritionist, Christine Ellis

When you think about it, it’s only natural that a meal plan that takes into account your dietary preferences, allergies, health issues, food intolerances, and even the flavors you like would be ten times easier to follow.

So, whenever possible, try to seek the highest level of personalization a product can offer. It might not be easy to find, but it will be definitely worth both your money and time.

#2 Reason: Your Personal Lifestyle

Most wellness books talk about a “balanced lifestyle” as if it’s something incredibly easy to achieve. According to them, you should eat at certain times, train five times a week, cook meals with ingredients you can barely spell, join a community, and feel motivated no matter what.

For most of us, that’s incredibly far from reality.

What if you have a hectic work schedule, hate cooking, have three kids, tend to overeat, or can barely find a spare minute to grab a bite? Does that make you a lost cause?

NO!

A sustainable weight loss solution should allow you to adjust your lifestyle, not turn it upside down. You need to be realistic here – how long can you stick to a weight loss plan that makes you feel miserable? A week? A month?

TIP: Try to consider all of these variables before choosing the perfect method for you – whether that would be nutrition consultations, personal training, or a tailor-made weight loss plan.


#3 Reason: Your Unique Body Type

Your problem body areas, metabolism, and even certain health issues can highly depend on your body type.

Remember, training an hourglass-shaped body is not the same as training a pear-shaped body!

For that reason, exercise routines you’ve found on the internet might not be the right way to go. Always seek a workout plan that takes your body type into consideration. 

#4 Reason: Foods You Love & Hate to Eat

#5 Reason: Your Personal Weight Loss Goals

Are you trying to gain weight, lose weight, or simply maintain a healthy lifestyle?

You wouldn’t choose hardcore fitness training when you’re simply trying to exercise more. The same goes for dieting – maybe you shouldn’t eat less, but eat better?

TIP: Define your goals before paying for a service/product.

#6 Reason: Allergies & Health Conditions

You wouldn’t recommend fasting to someone who struggles with Anorexia Nervosa, right? So, think about any health conditions/diseases you have or ever had – is there anything that would put you at risk?

As of allergies, it goes without saying that those with food allergies/intolerances should always aim to find a tailor-made solution.

Otherwise, they’ll have to read every ingredient list, spend hours looking for substitutions, and once again – risk manipulating their nutritional needs.

#7 Reason: Your Physical Activity Levels

If you’ve never been to the gym, getting a fitness plan might scare you off for good.

Be realistic here! If you’re a beginner, be proud of who you are and take smaller steps – start with low-intensity workouts, go swimming to build your body strength, or aim to jog for at least 10 minutes every day.

Personalized Weight Loss Solutions

Naturally, a personalized weight loss plan could solve all of the issues mentioned above.

So, what would be the best option?

 You could either get a personal trainer and change your diet with the help of a professional nutritionist, or try to follow a personalized meal plan.

One thing’s for sure: you shouldn’t look for a “miraculous diet,” you should look for a diet that suits you.

Just “eating clean” won’t work. In order to achieve long-term results, you need to embrace your uniqueness and admit the fact that your needs play a huge role. 

Beyond Body is the first fully personalized weight loss book in the world. Your answers to the quiz determine the outcome of your unique book copy. That’s including questions about your health, favorite foods, dietary preferences, goals, and more.

As a result, you get a personalized meal and workout plan, loads of motivational and educational content, and a tailor-made healthy lifestyle guide for keeping the weight off for good.

 Who knows, maybe this book will prove you that the key reason why other methods failed was not the lack of your willpower. And we don’t want to jump ahead, but it most likely is…



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Women Who Eat These 5 Foods Enjoy More Effective Weight Loss

4 mins leer

2021 Aug 05

Are you tired of trying diets promising quick and effortless weight loss results? Diets that show other people success stories but don’t fit you?

This may often happen because not every diet works equally for everyone...

The golden rule to sustainable weight loss and long-term results is focusing on a healthier version of the foods you love and what makes you feel good in your own body. 

To make the journey to your goals easier, let’s take a look at the 5 food categories that accelerate weight loss and how to apply them in your daily life.

Let's dive in!

Fiber-Rich Foods

One of the things that make you lose weight successfully is eating fewer calories than you burn per day.

What this means is that you need food that stays longer in your body and hence keeps you full for longer.

That’s where fiber-rich foods come into play as they keep you satiated for longer, help regulate blood sugar levels, maintain bowel health, and improve the digestive system, which leads to better food processing and nutrient absorption. 

Some of the best fiber-rich foods to include in your diet are: 

  • Fresh fruits and vegetables
  • Legumes and beans
  • Nuts
  • Whole grains, such as buckwheat, whole grain pasta, or brown rice

So including this category of healthy foods to lose weight sustainably will have a positive effect on your body.

High-Quality Protein 

It’s a fact: the key to sustainable weight loss is to avoid overeating and focus on eating foods that will keep you full for a long time.

The next category we will look at is high-quality proteins. Simply put, protein-rich foods can keep you full for longer, so you won’t wake up in the middle of the night craving sweets!

Besides, if you are looking for diversity and want to switch the regular meat proteins – you can easily move to plant-based protein foods such as tofu, lentils, chickpeas, nuts, etc. Tastes good and is definitely better for your body and the environment!

Some of the best high-quality foods include:

  • Organically grown meats, especially lean chicken or turkey
  • Seafood and fish
  • Free-range eggs 
  • Plant-based protein

Тhat way you can enjoy a varied and balanced diet, which is the goal, right?


Leafy Greens 

When thinking about diet, usually the first thing that comes to mind is a salad.

This is not accidental because leafy greens are a rich resource of micronutrients with so many nutritional benefits. What’s more, most of them include essential fiber, nutrients, and vitamins, like vitamin K, which protects your bones, heart health, and even prolongs your life!

A few of the best health-boosters include:

  • Arugula
  • Kale 
  • Spinach 
  • Microgreens

Still, you don't have to make radical sacrifices, stay hungry, or eat only salads to lose weight. It’s all about the balance of protein, vegetables, and wholesome whole grains on your plate. Leafy greens should be a pleasant addition to your meals.

Ridiculously Delicious Healthy Snacks

What about snacks? Should you completely cut them out from your menu?

Well, to be honest – those that are full of sugar, yes! But the ones you make at home, with healthy, naturally sweet products – why not?

The easy solution is deliciously prepared healthy snacks.

Whether it will be nuts or homemade sweet potato chips, you can easily prepare low-carb and high-protein snacks to avoid feeling hungry during the day.

For more recipes, tips, and inspiration for making tons of healthy snacks – check out what our experts have to say. They will give you personalized guidance according to your preference so you can tame your sweet tooth in no time!

Probiotics 

Speaking of snacks, do you enjoy eating yogurt with homemade granola?

Yummy… a delicious healthy snack with beneficial probiotics that improve your gut health.

A healthy gut means better results as well as better absorption of food, which may affect your weight loss.

And foods rich in probiotics, such as fermented foods like sauerkraut or dishes like miso soup, are the perfect solution for your gut and weight loss journey!

Remember, “Healthy gut, healthy you!”

Now You Have Them All! 

5 food categories that you can enjoy and sustainably lose weight.

It’s important to listen to your body and focus on what makes you feel good than following trendy diets that are meant for the masses.

To find more similar tips and get a personalized meal plan from Beyond Body, complete the 3-minute free quiz that will design advice and tips based on your answers which 100% match your lifestyle, needs, and preferences.



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Why You Might Be Failing Most Diets. Lessons From a Compulsive Binge Eater Who Achieved Her Dream Body

6 mins leer

2021 Dec 21

“What could you be doing instead of constantly dieting and thinking about food?”

My friend’s question stumped me.

I didn’t spend that much time in pursuit of a perfect body, did I?

Dieting all the time, I thought, was normal.

Back then, my friends probably would have said that dieting was one of my hobbies…

But deep down, I hated everything about my lifestyle and body.

So, how did I go from hiding my body from the world in my baggy XL hoodies to proudly fitting in my old yoga pants again?

Well, as I’m about to share below, I was approaching weight loss completely the wrong way…

When I figured it out, it was like a lightbulb had gone off in my head.

I managed to get off the diet roller coaster and lived to tell the story.

While I was sad, thinking I had wasted so much time…

I was also glad, knowing I could help other people going through what I went through.

So, here’s my story…

I ditched strict, restrictive diets and learned a lot about myself

I was an extremely picky eater in my “old” life. So, actually following, let alone sticking to any diet plans was hell.

Binge eating was my weakness. I couldn’t help it.

It was like a mental block.

If I’m not eating my “safe” foods, I’m stressed out and unable to focus.

So, whenever I would try a new diet, I’d force myself to stick to it for as long as I could. 

During that time, my work and productivity levels were at an all-time low, looking back. 

But hey, I thought this was a normal price to pay for dieting and taking steps toward achieving my dream body.

I had tried just about every gimmicky diet under the sun. I’ve bought into programs that seemed science-based before but would just sap money from me and leave me with jiggly thighs.

I remember my all-time low…

I had lost around 15 lbs with keto, and I thought this was it.

I had struck gold, and I was going to ride this wave out and achieve my dream summer body.

But, well, one reward here, one craving there, and I was back to square one…

Overweight, glaring at my naked body in the mirror and pinching at my belly fat.

Dieting is like playing Jenga for me.

One thing gets out of place, and then everything gets shaky and tumbles down.

My self-esteem had taken a major hit.

I thought I was sabotaging myself at every step and would never lose weight. 

If I could go back in time – I’d give myself a hug.

But helping other people regain control over their bodies might be the next best thing.

So, I hope you learn from my mistakes.

Why I kept failing most diets

I remember one time, after ditching an obsessive diet, I was kind of in the “transition period.”

I felt lost, and I didn’t know what to do or where to go.

I just wanted a healthier me – is that too much to ask?

At that point, I was just stuck in a loop of reading about mindfulness online and fantasizing about having a slim, sexy body.

That’s when I realized something important about myself:

Weight loss is a product of sustainability.

It takes time to develop meaningful changes, and weight loss doesn’t happen overnight.

From there, I shifted my focus.

Keeping the weight off  that was my problem!

So, while I was still overweight, I was at least armed with this piece of knowledge that felt like the golden ticket to me.

I just had to find a sustainable diet that didn’t make me feel like I was just starving or torturing myself.

So, here’s what I did to break the cycle:

I took a sheet of paper, wrote down all the diets I had been on (keto, weight watchers, fasting, and so much more), and crossed them out with a red marker.

I knew what meals I liked and the kind of lifestyle I wanted.

I just felt like I needed to plug them into some kind of a formula to get the right answer, like some complicated math homework.

How I overcame my mental block for binge eating and got the summery body I always wanted – without making drastic lifestyle changes

Just when I was on the verge of giving up, I saw an article on Facebook about a girl who lost weight due to a new, personalized wellness book.

Going through the girl’s before-and-afters, I thought she was going to teach me the secret to thinness.

But instead, I learned the secret name for the missing puzzle piece in my life:

Personalized diets.

Reading through her story, I realized how similar it was to mine.

It was checking all of my boxes, and then it clicked…

I couldn’t maintain diets in my “old” life because they weren’t sustainable.

I would lose some weight, end up snacking, and everything would fall apart because I couldn’t maintain that kind of lifestyle.

It felt like a cycle I couldn’t break.

Then, along came this diet that was promising me no real meal restrictions and not starving myself.

In fact, I didn’t even have to change my lifestyle at all!

Unlike all the other diets I crossed out, this felt different to me.

So, I took a leap of faith and signed up for Beyond Body.

What’s Beyond Body?

The personalized wellness book that changed my life – for me, about me

I had convinced myself dieting meant being stressed, undereating, and being overly anxious.

But I’m very glad to say I didn’t experience a single binge craving during my entire journey with Beyond Body.

Portions were more generous than I expected, and I had healthy snack options in between meals that kept me full.

Before, I thought this was impossible.

But Beyond Body’s personalized approach to diets is different.

You see, what worked for me might not work for you.

And Beyond Body acknowledges this when helping you lose weight!

So, it’s not even a “diet,” really.

It’s more of a step-by-step strategy, developed specifically for YOU and YOUR lifestyle.

Here’s how it works.

My journey began with a free quiz

My journey with Beyond Body began with a free quiz on their site.

Throughout the quiz, I was smiling ear to ear when I read questions like “How often do you feel stressed out?” or “How much time do you typically have for meal preparation per day?”

I remember thinking — this is it! Finally, a diet that cares about me!

All the other diets I’ve been on don’t even care about this.

Once I completed the quiz, I was told there were 500+ unique food combinations, how much weight I would lose and in how long, and other information.

All this would be compiled specifically for me.

Imagine no longer being ashamed of your body.

Imagine fitting in your old yoga pants again and checking yourself out in front of the mirror before classes.

Imagine finally being able to finally stop binging on food throughout the day, having a ton of focus, and NOT hating the food you eat!

All these thoughts were running wild in my head when I was filling in the free quiz.

That’s where my success story started and I couldn’t be happier with the outcome.

After the quiz, there was the option to get an e-book. But I opted for the physical copy as looking at the book with my own name on it gives me the extra motivation to follow through with my plans.

Just looking at the book with Alicia written on it in big, bold letters fills me with joy and inspiration. 

It brings me back to what my life was like before all this. And how this almost magical journey began with a free quiz.

SO, my name is Alicia, and this was my story.

I’ve lost over 21 pounds and have no plans to stop anytime soon.

All this was possible thanks to Beyond Body.

I couldn’t feel prouder of myself.

Now, I want you to experience that for yourself too.

What if your dream body was just one quiz away?

I just know that if not for Beyond Body, I would have continued on my path of gaining weight and continuously binging on food every day.

Like me, if you decide to take a different path — you will witness a whole new story, and a whole new body.


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Get your own fully personalized wellness book!

Top articles

Women Who Eat These 5 Foods Enjoy More Effective Weight Loss

4 mins leer

2021 Aug 05

Are you tired of trying diets promising quick and effortless weight loss results? Diets that show other people success stories but don’t fit you?

This may often happen because not every diet works equally for everyone...

The golden rule to sustainable weight loss and long-term results is focusing on a healthier version of the foods you love and what makes you feel good in your own body. 

To make the journey to your goals easier, let’s take a look at the 5 food categories that accelerate weight loss and how to apply them in your daily life.

Let's dive in!

Fiber-Rich Foods

One of the things that make you lose weight successfully is eating fewer calories than you burn per day.

What this means is that you need food that stays longer in your body and hence keeps you full for longer.

That’s where fiber-rich foods come into play as they keep you satiated for longer, help regulate blood sugar levels, maintain bowel health, and improve the digestive system, which leads to better food processing and nutrient absorption. 

Some of the best fiber-rich foods to include in your diet are: 

  • Fresh fruits and vegetables
  • Legumes and beans
  • Nuts
  • Whole grains, such as buckwheat, whole grain pasta, or brown rice

So including this category of healthy foods to lose weight sustainably will have a positive effect on your body.

High-Quality Protein 

It’s a fact: the key to sustainable weight loss is to avoid overeating and focus on eating foods that will keep you full for a long time.

The next category we will look at is high-quality proteins. Simply put, protein-rich foods can keep you full for longer, so you won’t wake up in the middle of the night craving sweets!

Besides, if you are looking for diversity and want to switch the regular meat proteins – you can easily move to plant-based protein foods such as tofu, lentils, chickpeas, nuts, etc. Tastes good and is definitely better for your body and the environment!

Some of the best high-quality foods include:

  • Organically grown meats, especially lean chicken or turkey
  • Seafood and fish
  • Free-range eggs 
  • Plant-based protein

Тhat way you can enjoy a varied and balanced diet, which is the goal, right?


Leafy Greens 

When thinking about diet, usually the first thing that comes to mind is a salad.

This is not accidental because leafy greens are a rich resource of micronutrients with so many nutritional benefits. What’s more, most of them include essential fiber, nutrients, and vitamins, like vitamin K, which protects your bones, heart health, and even prolongs your life!

A few of the best health-boosters include:

  • Arugula
  • Kale 
  • Spinach 
  • Microgreens

Still, you don't have to make radical sacrifices, stay hungry, or eat only salads to lose weight. It’s all about the balance of protein, vegetables, and wholesome whole grains on your plate. Leafy greens should be a pleasant addition to your meals.

Ridiculously Delicious Healthy Snacks

What about snacks? Should you completely cut them out from your menu?

Well, to be honest – those that are full of sugar, yes! But the ones you make at home, with healthy, naturally sweet products – why not?

The easy solution is deliciously prepared healthy snacks.

Whether it will be nuts or homemade sweet potato chips, you can easily prepare low-carb and high-protein snacks to avoid feeling hungry during the day.

For more recipes, tips, and inspiration for making tons of healthy snacks – check out what our experts have to say. They will give you personalized guidance according to your preference so you can tame your sweet tooth in no time!

Probiotics 

Speaking of snacks, do you enjoy eating yogurt with homemade granola?

Yummy… a delicious healthy snack with beneficial probiotics that improve your gut health.

A healthy gut means better results as well as better absorption of food, which may affect your weight loss.

And foods rich in probiotics, such as fermented foods like sauerkraut or dishes like miso soup, are the perfect solution for your gut and weight loss journey!

Remember, “Healthy gut, healthy you!”

Now You Have Them All! 

5 food categories that you can enjoy and sustainably lose weight.

It’s important to listen to your body and focus on what makes you feel good than following trendy diets that are meant for the masses.

To find more similar tips and get a personalized meal plan from Beyond Body, complete the 3-minute free quiz that will design advice and tips based on your answers which 100% match your lifestyle, needs, and preferences.



Read More

Is It Possible For The DASH Diet To Change Your Lifestyle?

5 mins leer

2021 May 05

If you still want to build sustainable habits that may lead to better sleep, less stress, and overall good health, you might need to try the DASH diet. It gives you freedom but at the same time helps you meet your health goals and targets. It’s well-balanced and allows you to eat what you love while maintaining good levels of nutrients, minerals, and vitamins necessary for your health.

Let’s see how you can make the most of it.

What Does the DASH Diet Mean?

According to the U.S. News and World Report, the DASH diet [1] is the best diet in the United States. 

Its name stands for Dietary Approaches to Stop Hypertension, recommended to help prevent or treat hypertension (high blood pressure).

However, its features may contribute successfully to your overall health simply because it offers balanced and healthy meals!

By now, you'll be wondering: “Okay, is it difficult to follow the DASH diet?"

The answer is no. The diet doesn’t stick to a specific type of nutrients or dishes. It recommends daily doses of different kinds of food depending on your needs. But more about that later.

The point here is that the DASH diet relies on each meal’s portion size and offers various foods from which you can choose your favorites ones. That way, you can keep a well-balanced diet full of essential nutrients while enjoying your fav meals.  

Let’s take a look at the recommended foods you can include in DASH’s diet meal recipes.

What Do You Eat on the DASH Diet? 

“Fill your plate with the colors of the rainbow. What pleases the eye, pleases the body.” – Deepak Chopra.

A well-known fact is that you eat with your eyes first. So to saturate your senses, fill your plate with colors that make you feel happy.

A lot of fruit and all vegetables are allowed in the DASH diet. They can be found in almost any color, so make the healthy eating fantastic experience not only for your stomach but also for your eyes.

Following the recommendations for quantity and a certain food cover, you can easily make various DASH diet snacks and meals instead of focusing only on a specific dish.

Here are some of the recommendations [2]:

  • Fruits and vegetables: 4–5 servings a day 

Whether they are frozen, canned, or fresh, you can find the serving size on almost all packages.

You can use the fruits as a morning or afternoon DASH diet snack as they are high in fiber and low in fat.

However, if you buy canned fruits or veggies, please make sure there is no added sugar or salt.

  • Grains: 6–8 servings a day 

This includes brown rice, pasta, oats, cereal, tortillas, bread, and many more. The recommendation is to choose whole grains which contain more fiber and nutrients. 

I know pasta might be one of your fav meals, and you can still enjoy it. However, try to avoid butter, cream, and cheese sauces since they are high in fat.

  • Dairy: 2–3 servings a day

Oatmeal with yogurt? Yep, that’s allowed! 

All you need to do is make sure the milk, yogurt, or dairy product you buy are low-fat or ideally fat-free.

  • Nuts and seeds: 4–5 servings a week

Be careful here! Although they are a good source of healthy fats, they are also high in calories. Enjoy them as a DASH diet snack or fancy addition to your salad dressing. It’s all up to your choice.

P.S. Check packages for guidance about the serving size.

  •  Protein: 6 one-ounce servings or fewer a day

Poultry, beef, fish, and some plant-based products are rich in protein that delivers you the strength you need to build your muscles and repair your body.

It’s important to include protein in your meal plan, so if you are a vegetarian, simply substitute the meat with chickpeas, lentils, or tofu. There are many variations, and it’s up to you what you should eat.

As you can see, the DASH diet does not focus on certain dishes but rather categories from which you can choose your fav ones. 

The main thing you have to keep in mind that the DASH diet limits the amount of salt you eat during the day to only 6 grams. Think about it while ordering food or buying pre-made meals, and always read the labels.

However, for a well-balanced diet, you should keep in mind the portion size of each food.

The healthy plate technique is an easy hack to maintain the balance in your plate and never run out of DASH diet recipes.

Choose your a plate and fill it according to the following guidance [3]: 

  • ½ of a plate full of veggies.
  • ¼ of protein such as meat, fish, tofu, or other vegetarian options.
  • ¼ of whole grains such as brown rice, buckwheat, or whole-grain bread. 

If you are wondering what the foods that are not recommended to consume are, these are all snacks and sweets high in sugar, fats, and salt:

  • Candy, cookies, chips
  • Sodas, sugary beverages
  • Processed foods
  • Foods that are high in salt 

But don’t worry! The DASH diet recipes have a great healthier alternative to your well-known fast food, takeaways, and sweet cravings. You can find tons of other healthy meal ideas in the Beyond Body book.

What Are the Benefits You Get?

One of the main benefits of the DASH diet is lowering your blood pressure, resulting in reducing and minimizing salt consumption.

It also promotes a well-balanced diet and controlling your daily calories, which may lead to weight loss.

The food you eat holds the key to your wealth. Switching to a DASH diet may bring you many positive benefits and changes in your body.

Get your personalized meal plan today

Creating healthy lifestyle habits should not be something that depresses and demotivates you.

It should awaken your desire to feel better in your own skin every day. You may quickly achieve this goal if you enjoy the things you love, like your favorite meals.

So if you want to start eating healthier and never run out of ideas for cheap and delicious meals, get your personalized meal plan in only 3 minutes. Click here.

All you need to do is fill the short quiz and order a fully personalized wellness book that 100% matches your lifestyle, needs, and preferences. 

Remember: you don’t have to follow the crowd to reach your lifestyle goals! Create your path in tone with your desires and wishes.


References:

[1]: https://www.health.harvard.edu/diet-and-weight-loss/dash-or-mediterranean-which-diet-is-better-for-you

[2]: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

[3]: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/



Read More

Is It Possible For The DASH Diet To Change Your Lifestyle?

5 mins leer

2021 May 03

If you still want to build sustainable habits that may lead to better sleep, less stress, and overall good health, you might need to try the DASH diet. It gives you freedom but at the same time helps you meet your health goals and targets. It’s well-balanced and allows you to eat what you love while maintaining good levels of nutrients, minerals, and vitamins necessary for your health.

Let’s see how you can make the most of it.

What Does the DASH Diet Mean?

According to the U.S. News and World Report, the DASH diet is the best diet in the United States. 

Its name stands for Dietary Approaches to Stop Hypertension, recommended to help prevent or treat hypertension (high blood pressure).

However, its features may contribute successfully to your overall health simply because it offers balanced and healthy meals!

By now, you'll be wondering: “Okay, is it difficult to follow the DASH diet?"

The answer is no. The diet doesn’t stick to a specific type of nutrients or dishes. It recommends daily doses of different kinds of food depending on your needs. But more about that later.

The point here is that the DASH diet relies on each meal’s portion size and offers various foods from which you can choose your favorites ones. That way, you can keep a well-balanced diet full of essential nutrients while enjoying your fav meals.  

Let’s take a look at the recommended foods you can include in DASH’s diet meal recipes.

What Do You Eat on the DASH Diet? 

“Fill your plate with the colors of the rainbow. What pleases the eye, pleases the body.” – Deepak Chopra.

A well-known fact is that you eat with your eyes first. So to saturate your senses, fill your plate with colors that make you feel happy.

A lot of fruit and all vegetables are allowed in the DASH diet. They can be found in almost any color, so make the healthy eating fantastic experience not only for your stomach but also for your eyes.

Following the recommendations for quantity and a certain food cover, you can easily make various DASH diet snacks and meals instead of focusing only on a specific dish.

Here are some of the recommendations

  • Fruits and vegetables: 4–5 servings a day 

Whether they are frozen, canned, or fresh, you can find the serving size on almost all packages.

You can use the fruits as a morning or afternoon DASH diet snack as they are high in fiber and low in fat.

However, if you buy canned fruits or veggies, please make sure there is no added sugar or salt.

  • Grains: 6–8 servings a day 

This includes brown rice, pasta, oats, cereal, tortillas, bread, and many more. The recommendation is to choose whole grains which contain more fiber and nutrients. 

I know pasta might be one of your fav meals, and you can still enjoy it. However, try to avoid butter, cream, and cheese sauces since they are high in fat.

  • Dairy: 2–3 servings a day

Oatmeal with yogurt? Yep, that’s allowed! 

All you need to do is make sure the milk, yogurt, or dairy product you buy are low-fat or ideally fat-free.

  • Nuts and seeds: 4–5 servings a week

Be careful here! Although they are a good source of healthy fats, they are also high in calories. Enjoy them as a DASH diet snack or fancy addition to your salad dressing. It’s all up to your choice.

P.S. Check packages for guidance about the serving size.

  •  Protein: 6 one-ounce servings or fewer a day

Poultry, beef, fish, and some plant-based products are rich in protein that delivers you the strength you need to build your muscles and repair your body.

It’s important to include protein in your meal plan, so if you are a vegetarian, simply substitute the meat with chickpeas, lentils, or tofu. There are many variations, and it’s up to you what you should eat.

As you can see, the DASH diet does not focus on certain dishes but rather categories from which you can choose your fav ones. 

The main thing you have to keep in mind that the DASH diet limits the amount of salt you eat during the day to only 6 grams. Think about it while ordering food or buying pre-made meals, and always read the labels.

However, for a well-balanced diet, you should keep in mind the portion size of each food.

The healthy plate technique is an easy hack to maintain the balance in your plate and never run out of DASH diet recipes.

Choose your a plate and fill it according to the following guidance

  • ½ of a plate full of veggies.
  • ¼ of protein such as meat, fish, tofu, or other vegetarian options.
  • ¼ of whole grains such as brown rice, buckwheat, or whole-grain bread. 

If you are wondering what the foods that are not recommended to consume are, these are all snacks and sweets high in sugar, fats, and salt:

  • Candy, cookies, chips
  • Sodas, sugary beverages
  • Processed foods
  • Foods that are high in salt 

But don’t worry! The DASH diet recipes have a great healthier alternative to your well-known fast food, takeaways, and sweet cravings. You can find tons of other healthy meal ideas in the Beyond Body book.

What Are the Benefits You Get?

One of the main benefits of the DASH diet is lowering your blood pressure, resulting in reducing and minimizing salt consumption.

It also promotes a well-balanced diet and controlling your daily calories, which may lead to weight loss.

The food you eat holds the key to your wealth. Switching to a DASH diet may bring you many positive benefits and changes in your body.

Get your personalized meal plan today

Creating healthy lifestyle habits should not be something that depresses and demotivates you.

It should awaken your desire to feel better in your own skin every day. You may quickly achieve this goal if you enjoy the things you love, like your favorite meals.

So if you want to start eating healthier and never run out of ideas for cheap and delicious meals, get your personalized meal plan in only 3 minutes. Click here.

All you need to do is fill the short quiz and order a fully personalized wellness book that 100% matches your lifestyle, needs, and preferences. 

Remember: you don’t have to follow the crowd to reach your lifestyle goals! Create your path in tone with your desires and wishes.



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