Dr Oz, 2 Phase Dash Diet Plan, Sodium & Food Guidelines, Avoid Foods

2 Phase DASH Diet Step By Step Plan On Dr. Oz

Today Dr. Oz has been talking about the DASH Diet and why medical professionals have voted this program to be the #1 diet for 3 years running.  The DASH Diet health Benefits include weight loss and reducing your risk for diabetes as well as lowering your blood pressure. During this segment Dr. Oz talked about the step by step 2 phase plan to follow that will get you on your way to losing weight for the long term as well as lowering your risk for hypertension and diabetes.

Two Phase DASH Diet Plan

Martha Heller, author of The DASH Diet put together a step by step plan to help you lose weight and improve your overall health.  Part of Martha Heller’s plan includes a two week step by step start up guide.  Here is phase one and phase two step by step start up guide that was shared on today’s Dr. Oz Show :

Phase 1

  • Eat an unlimited amount of veggies.  Vegetables recommended were green beans, peppers, broccoli, sweet potatoes, and tomatoes
  • Satisfy your appetite – Eat high protein foods that are low in saturated fat.  Foods recommended were nuts, lean chicken, beans, and sunflower seeds.
  • Eat healthy fats like avocados, salmon, extra virgin olive oil, and canola oil
  • Only drink beverages that contain caffeine with meals.  Caffeine can spike your blood sugar when consumed in between meals.

Phase 2

The second phase of Martha Heller’s plan should be become a part of your permanent lifestyle.  During phase 2 you can eat foods that weren’t allowed in phase 1.  Here are the step by step guidelines that were provided on the show.

    • Add fruits back to your diet as well as whole grains, low fat milk and/or yogurt
    • Eat less than 5 servings of sweets per week

Wine.  You can count this as a serving of fruit. However, Martha Heller suggests that eating whole fruits would be a better idea that drinking too much wine.

Sodium Guidelines For The Dash Diet

Kristin Kirkpatrick was a guest on the show to talk about how the average american diet consumes entirely too much sodium.  She said that on average people consume 3,500 mg of sodium every day.  The DASH diet only calls for 1,500 – 2,300 mg of sodium daily.  She said that you have to be careful about what you eat because of the hidden sodium factor that many foods contain.  Here are the sodium guidelines that were given on the show

  • Food labels that say “Low Sodium” means that it contains 140 milligrams or less
  • Food labels that say “Very Low Sodium” means that it contains less that 35 mg
  • Food labels that say “Unsalted” means that no extra sodium has been added, although the food may still contain sodium.
  • Food labels that say “Salt Free” means that there is less than 5 milligrams (best option)

Salt Alternatives

Spice up your foods in place of adding salt.   Try adding fresh herbs, lemon juice, lime juice and vinegar as excellent alternatives to salt.Foods To Avoid :Dr. Oz shared the following foods that are loaded in excess salt that should be avoided on the DASH diet :

    • Ham
    • Bacon
    • Pickles
    • Horseradish
    • Olives

High salt containing condiments like salt, soy sauce, and mustard

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