More than two-thirds of Americans are either overweight or obese, increasing their risk of developing a chronic illness like diabetes or heart disease. Losing weight, even as little as 5 to 10 percent of your current weight, can significantly improve your health, according to the Harvard School of Public Health. The DASH diet, or Dietary Approaches to Stop Hypertension, was originally designed as a diet to help reduce blood pressure, but is also used as a weight loss diet.
Calories
According to the National Heart, Lung and Blood Institute, people were able to lose weight following the DASH diet by eating a lower number of servings from each of the food groups. Most men and women can lose weight following a 1,600 to 2,000-calorie diet. Consult with your doctor to determine your calorie needs for weight loss.
Grains
On the DASH diet to lose weight you can have six to eight servings of grains a day. Grains are your body's first source of energy. Make most of your grain servings whole grains to increase your fiber intake. Foods high in fiber delay digestion and aid in hunger control. Healthy choices and serving sizes include one slice of whole wheat bread, 1 oz. of whole wheat ready-to-eat cereal, 1/2 cup of cooked hot cereal and 1/2 cup of cooked whole wheat pasta or brown rice.
Vegetables
Vegetables are low in calories and high in fiber, potassium and magnesium. Include three to five servings of vegetables a day on your weight loss diet. A serving is equal to 1 cup of leafy greens or 1/2 cup of cooked or raw vegetables. Healthy choices include spinach, broccoli, cauliflower, carrots, green beans, kale, cucumbers, lettuce, tomatoes, peppers and artichokes.
Fruits
Fruits are also low-calorie foods, nutrient-rich food choices. Include four to five servings on your DASH diet plan. Serving sizes include one medium piece of fruit, 1/2 cup of fresh, canned or frozen, 1/4 cup of dried fruit and 1/2 cup of juice. Choose more whole fruits for fiber and appetite control.
Milk
The DASH diet recommends your milk choices include low-fat and nonfat varieties. Milk provides protein, calcium and vitamin D. Include two to three servings on your weight loss plan. One serving equals 1 cup of milk or yogurt and 1 1/2 oz. of cheese.
Meat
The DASH diet limits your intake of meat to less than 6 oz. a day and recommends you choose more lean cuts such as poultry, fish and lean meats. You should also use low-fat cooking methods to help decrease both your fat and calorie intake by broiling, roasting or poaching your meats. All visible fat is to be trimmed and the skin removed from your chicken.
Nuts, Seeds and Legumes
Nuts, seeds and legumes should be consumed three to five times a week on your DASH diet for weight loss. These items are a good source or protein, magnesium and fiber. Serving sizes include 1/3 cup of nuts, 2 tbsp. of peanut butter, 2 tbsp. of seeds and 1/2 cup of cooked beans.
Fat
The DASH diet is low-fat diet with less than 27 percent of calories from fat. Limit your intake of fat to two to three servings a day on your weight loss diet. Choices and serving sizes include 1 tsp. of margarine or oil, 1 tbsp. of mayonnaise and 2 tbsp. of salad dressing.
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