Ready to make a ‘DASH’ for it with me?!! I am really pleased that the DASH diet plan is very similar to the South Beach Diet that I followed successfully in the past and has similarities to other food plans, like The Quick and Clean Diet which I have used to support my clients. What I really LOVE about the DASH diet is that it the most practical ‘Steps to Success’, and here they are (adapted):
- Do not skip any meals or snacks-keep your blood sugar at a steady rate and you will have fewer cravings, and experience little or no shakiness or weakness. Also, it assists your metabolism, skipping meals stalls it.
- Limit your exercise to no more than 30 min of light or moderate activity per day during the initial phase, to keep your blood sugar in moderation- This was a new concept for me, but makes sense, and is actually what typically happens naturally-we will expand in a future post.
- Go to sleep earlier-You may feel depleted or less energetic at times during the first phase, so get more rest. Some diet plans forget to mention how important sleep and rest are to this process. I appreciate that the DASH diet acknowledges this.
- Don’t be overly restrictive of salt, and get plenty of fluids-Get half your weight in ounces of fluid per day (150# person= 75 ounces) and all fluids count, including caffeinated beverages and things like jello and fruit). With fewer starchy and sugary foods in your diet, the body will flush out excess fluid, so a moderate amount of salt will help keep your body hydrated.
- Tell yourself to stick to the plan for TODAY-Baby steps. If you get off track a bit, no worries, just get back to it and move forward. The only failure is in quitting.
- Relax-you may feel cranky at times, it’s ok, your mind and body are going through a major adjustment! Call a friend or your coach and talk with them-seek support!
- Focus on your goals-if weight loss is your goal, it is ok to weigh yourself regularly-do whatever provides encouragement and motivation to keep moving forward. You may feel a little self-absorbed, which can be unsettling, but it is ok. It’s temporary and necessary for you to be focused on what you are trying to achieve. We do this with our work and family responsibilities, why not do it for our health?!
Are you surprised that you should not limit some salty foods?
I love how practical these tips are and the acknowledgement of some of the issues that naturally present themselves for most people on this journey. I hope these help provide you with some confidence to move forward, and make a DASH for your own finish line-better health!!
See you next time and we will talk about taking time to PREPRE (I know, I said that last time, but these tips were too good to pass up!)- Be well-Your Bff
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