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The DASH Diet for Weight Loss电子书

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作       者:Thomas J. Moore,Megan C. Murphy,Mark Jenkins

出  版  社:Atria Books

出版时间:2012-04-17

字       数:49.2万

所属分类: 进口书 > 外文原版书 > 励志自助/心灵

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Noted physician Thomas J. Moore, M.D., presents the ultimate guide to the revolutionary DASH diet. Based on nearly twenty years of scientific research by doctors at Johns Hopkins, Harvard, Duke, and more, the DASH diet has been proven to lead to sustainable weight loss—and to prevent and reduce high blood pressure; lower “bad” cholesterol; and reduce the risk of stroke, kidney disease, heart attack, and even colon cancer. Originally designed as a diet for reducing high blood pressure, the DASH diet (Dietary Approaches to Stop Hypertension) will help you lose and keep weight off with the perfect meal plan to meet your dietary and caloric needs. Rated the #1 diet by U.S. News & World Report in 2011, 2012, 2013, and 2014, the DASH diet includes no gimmicky foods—instead, those on the diet eat low-salt meals including whole grains; eggs, fish, and chicken; nuts, fruits, and vegetables; lower-fat dairy products; and even desserts. The book’s practical 28-day menu planner provides an easy-to-use roadmap on how to get started, with tasty recipes for a variety of dishes. (Try the Cobb salad, shrimp Scampi, or apples in caramel sauce.) The book also features stories from people who have lost weight on the DASH diet—and kept it off for years. Tired of ineffective fad diets? The DASH Diet for Weight Loss can show you how to shed pounds and feel healthier by following a tried-and-true research-based approach. Features included extensive, easy-to-follow meal plans (for meat-eaters and vegetarians alike) as well as practical tools and advice that will help you: * Calculate and meet calorie targets and learn what counts as a serving * Add exercise to ramp up your fitness * Keep a food log and plan a menu * Adapt your favorite recipes for a healthier lifestyle * Maintain your weight loss over time Endorsed by the National Heart, Lung, and Blood Institute and the American Heart Association (AHA), this natural and affordable program is designed for long-lasting results. Start today to begin your lifetime of health. *** START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE, SUBSTANTIAL MEAL PLANS: 1,600 CALORIES Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1? meat, ? nuts/seeds/legumes, 1 added fat, ? sweets BREAKFAST (340 CALORIES) 1 Low-Fat Blueberry Muffin (see recipe), 2 grain (200 calories) ? cup raspberries, 1 fruit (30 calories) 1 cup low-fat milk, 1 dairy (110 calories) MORNING SNACK (160 CALORIES) 1 cup sliced mango, 2 fruit (110 calories) ? ounce (1 small slice) low-fat cheddar cheese, ? dairy (50 calories) LUNCH (325 CALORIES) 1 Cobb Salad (see recipe), 4 vegetable, ? dairy, ? meat, 1 added fat (225 calories) 1 small chocolate chip granola bar, 1 grain (100 calories) AFTERNOON SNACK (160 CALORIES) “Ants on a log”: 4 celery sticks (5 inches each), 1 vegetable (5 calories) 1 tablespoon peanut butter, ? nuts/seeds/legumes (100 calories) 2 tablespoons raisins, ? fruit (55 calories)
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Cover

Description

Author Bio

Title Page

Copyright Page

Dedication

Acknowledgments

Contents

Preface

Part 1: A Diet Whose Time Has Come

Chapter 1: Why This Book Is Different

Chapter 2: The Science of Weight Loss

Chapter 3: The DASH Diet for Weight Loss: A Diet Whose Time Has Come

Part 2: Into Action

Section I. What You Eat

Chapter 4: Your First Three Steps

Chapter 5: The Food Groups: Going Hi‑Lo-Slo

Chapter 6: Challenging Foods: Snacks, Drinks, and Mixed Dishes

Chapter 7: What About Salt?

Chapter 8: The Importance of Food Tracking

Chapter 9: Is Meal Planning the Answer for You?

Chapter 10: Vegetarians, This Diet Is for You, Too

Section II. How Much You Move

Chapter 11: Walking Your Way to Weight Loss

Chapter 12: Ramping Up Your Fitness Program

Chapter 13: Increasing Lifestyle Exercise

Section III. Building Your Skillpower

Chapter 14: Create Realistic Goals You Can Reach

Chapter 15: Use Your Tools

Chapter 16: Employ Visualization Techniques

Chapter 17: Practice Conscious Eating

Chapter 18: Ask for Support

Chapter 19: Conquer Emotional Eating

Chapter 20: Stave Off Cravings

Chapter 21: Learn How to Go Grocery Shopping

Chapter 22: Make Your Kitchen Weight-Loss Friendly

Chapter 23: Learn How to Dine Out and Still Maintain Weight-Loss Goals

Section IV. Doing It for Life

Section V. Frequently Asked Questions

Part 3: Meal Plans

Section I. Meat-Eater Meal Plans

Section II. Vegetarian Meal Plans

Part 4: Recipes

Main Dishes

Veggie Melt Panini

Piled-High Veggie Pizza

Fruity Chicken Stir-Fry

Chicken Caesar Wrap

Shrimp Scampi

Poached Salmon

Beef and Vegetable Stir-Fry

Turkey Soft Tacos

Pasta Primavera

Tempeh Burger

Soups, Salads, Dressing, and Dips

Butternut Squash and Apple Soup

Tortellini and Bean Soup

Quinoa, Corn, and Black Bean Salad

Simple Spinach Salad

Cobb Salad

Lemon Caper Vinaigrette

“Dill”icious Dill Dip

Black Bean Dip

Vegetables

Roasted Brussels Sprouts

Roasted Cauliflower

Desserts, Snacks, and Smoothies

Low-Fat Brownies

Strawberry Shortcake

Low-Fat Blueberry Muffins

Gingerbread

Baked Banana

Mango Smoothie

Appendix A. Calculating Your Daily Calorie Target

Appendix B. The DASH for Health® Program

Appendix C. Scientific Papers About the DASH Diet

Index

About the Authors

Footnote

Note 1

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