DASH Diet thread
Replies
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I am currently on week 8 of c25k and am definitely feeling stronger and more fit. But I’ve used the calorie burn as an excuse to eat more than I should. So although I haven’t gained, I haven’t made progress losing. I think my renewed focus will help.
Are you following a structured running plan?2 -
emmamcgarity wrote: »I am currently on week 8 of c25k and am definitely feeling stronger and more fit. But I’ve used the calorie burn as an excuse to eat more than I should. So although I haven’t gained, I haven’t made progress losing. I think my renewed focus will help.
Are you following a structured running plan?
I'm not, I'm using MapMyRun and have a route that's 1.43 miles right now. First time it took me 20.14 minutes (a mix of walking/running), and my latest one on Saturday was 18.37 minutes, so I'm already seeing some progress after 4 times
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Vegetables & Fruit--8
Dairy -- 2.5
Grains --5
Meat -- 3oz ; Beans (alternative protein)--1 serving
Added fat -- 1 (olives)
Nuts and seeds --x
Added sugar -- sweet n' sour sauce, 1/2 serving Nilla cookies and a serving of cheesecake flavored pudding (dry mixture)0 -
How did you use the cheesecake pudding mix? I like to mix it with Greek yogurt to make mini cheesecakes but use the sugar free mix0
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emmamcgarity wrote: »How did you use the cheesecake pudding mix? I like to mix it with Greek yogurt to make mini cheesecakes but use the sugar free mix
I mixed it dry into plain Greek yogurt, along with a mashed banana and then the Nilla cookies-great afternoon snack and I was able to check off a fruit and a dairy
It was the sugar free kind of jello mix. 1 -
Fruit -4
Veggie -3
Whole grain -1
Dairy -1.5
Meat -5oz
Nuts/beans - 0.5
Added sugar: yes
Not a bad day for my first day back focused on tracking my DASH servings. I can still improve but feel good about my choices. I struggled with wanting chips from the vending machine at work but knew that it would send me down the wrong path. Glad I was able to keep away from it.2 -
Fruit -4
Veggie -5
Whole grain -1
Dairy -1.5
Meat -6oz
Nuts/beans - 0.5
Added sugar: yes... the most amazing Lemon Drop cookie at Panera
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Yesterday I didn't track due to a busy day out, but I'm planning on having a solid DASH day today 1
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Found something new at the grocery store this morning and I'm in love....not sure how to categorize it though!
PopCroners Flex protein crisps (bbq flavor, so good!). 1 serving has 90 calories, 2.5g fat, 12g carbs and then 10g protein (!), with 4g fiber. It's first ingredient is soy protein. I think I need to add an 'Other' category to DASH lol.
https://www.popcorners.com/flex-protein-crisps/barbecue0 -
DASH has been going well this week. Last night I had homemade creamy potato soup for a serving of dairy and potassium rich vegetable combo. It’s nice on DASH to know that carbs are not forbidden. I’m in the last 10 lbs to reach the top of my BMI range and am feeling comfortable with the slow loss. I’m sticking with the 1600 calorie model for my DASH servings and am being purposeful about exercise.1
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My blood pressure has been high lately and it concerns me because it's always been really good. I was going to look into DASH.
I think I could do DASH, but I don't think I can ever get the fruits in. I don't like fruit. None of it. :-(1 -
I was on vacation last week and had several meals out at restaurants. I also was not able to get as much activity as I usually do. As expected the scale is up 4 lbs which is likely mostly water weight.
Today I am back on DASH starting my day with oatmeal, milk and banana. It feels good to be back to the familiar. Vacation was definitely fun but not a sustainable way of eating for me long term.2 -
Fruit -4
Veggie -3
Whole grain -1
Dairy -2
Meat -4oz
Nuts/beans - 1.5
Added sugar: yes0 -
emmamcgarity wrote: »I was on vacation last week and had several meals out at restaurants. I also was not able to get as much activity as I usually do. As expected the scale is up 4 lbs which is likely mostly water weight.
Today I am back on DASH starting my day with oatmeal, milk and banana. It feels good to be back to the familiar. Vacation was definitely fun but not a sustainable way of eating for me long term.
lol you sound like me. I really like my routine. It is comfortable and it is normal for me. I like diet breaks, holidays, vacations, etc. but it never takes me long anymore before I am ready to get back to normal.
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New here. I started with a diet 1500 calories that the dr gave to my brother when he found out he was diabetic. I was on it about a week and thought it was too much carbs. I found this app. Started logging all foods in the app and the diet was all out of whack. Too much carbs, fat ect. Ive been reading about the dash diet. Thinking on trying it.
I’ve already cut soda out, did that long ago. I cut sugar from my coffee, and not eating sweets. I’ve only lost 1 pound in almost 3 weeks and a little discouraged. Especially since my brother lost 15 pounds in 3 weeks. No specific diet.
I exercise atleast 5 days a week. I have a treadmill, recumbent bike, all in 1 gym and dumbbells. My brother does non of this. I get in between 800 to 1500 steps in a day. Trying to increase to 20,0000 -
Melissa062667 wrote: »New here. I started with a diet 1500 calories that the dr gave to my brother when he found out he was diabetic. I was on it about a week and thought it was too much carbs. I found this app. Started logging all foods in the app and the diet was all out of whack. Too much carbs, fat ect. Ive been reading about the dash diet. Thinking on trying it.
I’ve already cut soda out, did that long ago. I cut sugar from my coffee, and not eating sweets. I’ve only lost 1 pound in almost 3 weeks and a little discouraged. Especially since my brother lost 15 pounds in 3 weeks. No specific diet.
I exercise atleast 5 days a week. I have a treadmill, recumbent bike, all in 1 gym and dumbbells. My brother does non of this. I get in between 800 to 1500 steps in a day. Trying to increase to 20,000
Your brother lost water weight. I would ignore it.
Your diet is not "out of whack" if you are staying in a calorie deficit. There is no reason to worry about fat or carbs when it comes to weight loss.
The DASH diet should not really be something you jump into if you are new. You want to make very small changes over time and try to stay within what is normal for you. Change only what you absolutely have to change to stay satisfied and stay in a calorie deficit.
I suggest reading this:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Focus on getting the basics correct like logging. Get enough protein. Ignore fat and carbs unless you are having hunger issues.
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My dr. Said for me to cut back on carbs. My last bloodwork showed my cholesterol and sugar is slightly high and I have high blood pressure and over weight. I really need to change my diet. I’ve tried changing my diet many times previously and not stick to them. I’ve been using MFP’s calorie, carbs ect recommendations.0
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DASH was recommended by her doctor for blood pressure and she had good results after one month for both blood pressure and cholesterol. Weight loss is all about calories, but I find the DASH way of eating easier to stick to my calorie target. You are welcome to join us tracking DASH. The n=1 podcast was really informative for me. I listened to it several times.
As to blood sugar, did your doctor give you any guidelines to follow? Vainest of the foods that are very DASH friendly may be higher in carbs (fruit, potatoes, etc). You’d want guidance from that from someone knowledgeable about your medical situation.2 -
Melissa062667 wrote: »My dr. Said for me to cut back on carbs. My last bloodwork showed my cholesterol and sugar is slightly high and I have high blood pressure and over weight. I really need to change my diet. I’ve tried changing my diet many times previously and not stick to them. I’ve been using MFP’s calorie, carbs ect recommendations.
That is different. If your fasted blood glucose is high you do need to limit carbs. What is your MFP limit right now? Generally speaking limited carbs is still pretty generous at 150 net carbs a day (total carbs minus fiber).
DASH may still be too radical of a change. You have to be able to stick with whatever you change which is why my advice stays the same that you need to change as little as possible. All of your health markers should improve with weight loss all by itself.
If you are unsure of what I am saying re-read your own post. You have tried changing your diets many times and you didn't stick to it. So what you need to change is add some carb control and staying within your calorie deficit and that is all to start. Do not cut out other food you enjoy eating just learn how to make it all fit in your calorie allowance. Keep it as simple as possible.
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Fruit -4
Veggie -4
Whole grain -1
Dairy -1.5
Meat -4oz
Nuts/beans - 0.5
Added sugar: yes1 -
Hey everyone-I wish MFP had the pause account option like FB has, I needed to take a break from MFP so I had to delete my whole account, sigh.
After experimenting with DASH for several months I've decided to go in a different direction. While I've enjoyed this way of eating, I started having some serious bloating issues, to the point where my jeans weren't fitting comfortably anymore. I also started experiencing increased hunger. The winter weight I was trying to lose also stalled and started going back up, which has been frustrating. In the midst of all of this I realized I was spending way to much time on MFP and just decided to take a step back from everything.
That was a few weeks ago and since then, after thinking about everything going on and also realizing I have entered into pre-menopause (yippee), I decided to do something new to me, and something I swore I'd never do-I'm trying a lower carb way of eating now and darn it, it's going really well
I now feel like I need to apologize to a few people here, since I've been one of the more vocal critics of lower carb/keto. Ah well, live and learn!
I'm still following DASH's recommendations of veggies/using their serving size suggestions for that, but otherwise I've completely gotten away from the plan. For now I'm going in a different direction, but I wish all of you continued success doing DASH
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@congoqueen1 we have been slacking but there’s lots of info here0
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Hi, @congoqueen1 -- we've been a bit silent lately, but if you post I'll try to start posting here again. I'm not really doing DASH as I'm mostly eating plant-based at home (dairy is a part of DASH), but I do a lot of things that are similar to DASH and think it's a healthy way to eat and have read some about it (and also listened to the podcast mentioned above).0
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Fruit -4
Veggie -2
Whole grain -2
Dairy -1.5
Meat -5oz
Nuts/beans - 0
Added sugar: yes0 -
I'm not listing servings, but yesterday was a really good day, nice after the atypical day I had on Monday, while traveling. Managed to have 3 meals that all hit my goals, and made a great spring soup with produce from the farmer's market: peas, asparagus, sorrel, and watercress, plus garlic and shallots, made creamy with some cashews.1
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I'm not listing servings, but yesterday was a really good day, nice after the atypical day I had on Monday, while traveling. Managed to have 3 meals that all hit my goals, and made a great spring soup with produce from the farmer's market: peas, asparagus, sorrel, and watercress, plus garlic and shallots, made creamy with some cashews.
That soup sounds amazing. I’m starting my day with oatmeal, apple slices and yogurt. Gets my day off to a good start fitting in servings from several food groups in one meal.
My packed lunch includes chicken breast (with teriyaki sauce) and a cup of frozen green beans for 2 vegetable servings.
My snack at work will be a cup of grapes with a slice of cheddar
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It turned out really well!
I'm still on my breakfast smoothie kick -- good variety of veg and fruit to start the day, plus some nuts. Today I was low on veg that work in a smoothie so had a small cucumber, a bunch of greens (50 g frozen kale, 100 g frozen spinach), and then some frozen peaches, some frozen blueberries, and sage from my back porch herb garden. Homemade almond milk and some tofu for protein. Really delicious. (I know many are anti smoothie, but I find big smoothies take long enough to drink that they don't feel less substantial than eating for me, and are filling.)
Yesterday I had a different (but similar) smoothie, a salad with whole grains, lots of veg, and edamame for lunch (soy kind of day, I guess), and then a homemade chipotle kind of bowl for dinner (brown rice, black beans, cauliflower, broccoli, green peppers, onions, and jalapenos sauteed with some homemade pico de gallo (cilantro from my herb garden), and then a big salad with a variety of ingredients, including cooked green beans, and a dressing made from cashews that I tried (pretty good but I usually don't do creamy dressings so am deciding).
I kept half the salad for dinner tonight (mostly because I went kind of nuts with all the ingredients when making it and then was like "way too much") but will add chickpeas and eat with the rest of the spring soup.
I'm doing better in hitting the grains goal than when I was actually trying to do DASH, even though I'm not currently consuming dairy (because of course I have to be way off on one element if not another). ;-)1 -
Ooh chickpeas. I bought some that I want to experiment with roasting1
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emmamcgarity wrote: »Ooh chickpeas. I bought some that I want to experiment with roasting
I doubt you will be disappointed. I actually need to buy some myself because I haven't had any in awhile.2 -
emmamcgarity wrote: »Ooh chickpeas. I bought some that I want to experiment with roasting
I doubt you will be disappointed. I actually need to buy some myself because I haven't had any in awhile.
I just realized with the high potassium content they are very DASH friendly. Yet another excuse to experiment!
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