Why You Might Be Failing Most Diets. Lessons From a Compulsive Binge Eater Who Achieved Her Dream Body

“What could you be doing instead of constantly dieting and thinking about food?”

My friend’s question stumped me.

I didn’t spend that much time in pursuit of a perfect body, did I?

Dieting all the time, I thought, was normal.

Back then, my friends probably would have said that dieting was one of my hobbies…

But deep down, I hated everything about my lifestyle and body.

So, how did I go from hiding my body from the world in my baggy XL hoodies to proudly fitting in my old yoga pants again ?

Well, as I’m about to share below, I was approaching weight loss completely the wrong way…

When I figured it out, it was like a lightbulb had gone off in my head.

I managed to get off the diet roller coaster and lived to tell the story.

While I was sad, thinking I had wasted so much time…

I was also glad, knowing I could help other people going through what I went through.

So, here’s my story…

I ditched strict, restrictive diets and learned a lot about myself

I was an extremely picky eater in my “old” life. So, actually following, let alone sticking to any diet plans was hell.

Binge eating was my weakness. I couldn’t help it.

It was like a mental block.

If I’m not eating my “safe” foods, I’m stressed out and unable to focus.

So, whenever I would try a new diet, I’d force myself to stick to it for as long as I could. 

During that time, my work and productivity levels were at an all-time low, looking back. 

But hey, I thought this was a normal price to pay for dieting and taking steps toward achieving my dream body.

I had tried just about every gimmicky diet under the sun. I’ve bought into programs that seemed science-based before but would just sap money from me and leave me with jiggly thighs.

I remember my all-time low…

I had lost around 15 lbs with keto, and I thought this was it.

I had struck gold, and I was going to ride this wave out and achieve my dream summer body.

But, well, one reward here, one craving there, and I was back to square one…

Overweight, glaring at my naked body in the mirror and pinching at my belly fat.

Dieting is like playing Jenga for me.

One thing gets out of place, and then everything gets shaky and tumbles down.

My self-esteem had taken a major hit.

I thought I was sabotaging myself at every step and would never lose weight. 

If I could go back in time – I’d give myself a hug.

But helping other people regain control over their bodies might be the next best thing.

So, I hope you learn from my mistakes.

Why I kept failing most diets

I remember one time, after ditching an obsessive diet, I was kind of in the “transition period.”

I felt lost, and I didn’t know what to do or where to go.

I just wanted a healthier me – is that too much to ask?

At that point, I was just stuck in a loop of reading about mindfulness online and fantasizing about having a slim, sexy body.

That’s when I realized something important about myself:

Weight loss is a product of sustainability.

It takes time to develop meaningful changes, and weight loss doesn’t happen overnight.

From there, I shifted my focus.

Keeping the weight off – that was my problem!

So, while I was still overweight, I was at least armed with this piece of knowledge that felt like the golden ticket to me.

I just had to find a sustainable diet that didn’t make me feel like I was just starving or torturing myself.

So, here’s what I did to break the cycle:

I took a sheet of paper, wrote down all the diets I had been on (keto, weight watchers, fasting, and so much more), and crossed them out with a red marker.

I knew what meals I liked and the kind of lifestyle I wanted.

I just felt like I needed to plug them into some kind of a formula to get the right answer, like some complicated math homework.

How I overcame my mental block for binge eating and got the summery body I always wanted – without making drastic lifestyle changes

Just when I was on the verge of giving up, I saw an article on Facebook about a girl who lost weight due to a new, personalized wellness book.

Going through the girl’s before-and-afters, I thought she was going to teach me the secret to thinness.

But instead, I learned the secret name for the missing puzzle piece in my life:

Personalized diets.

Reading through her story, I realized how similar it was to mine.

It was checking all of my boxes, and then it clicked…

I couldn’t maintain diets in my “old” life because they weren’t sustainable.

I would lose some weight, end up snacking, and everything would fall apart because I couldn’t maintain that kind of lifestyle.

It felt like a cycle I couldn’t break.

Then, along came this diet that was promising me no real meal restrictions and not starving myself.

In fact, I didn’t even have to change my lifestyle at all!

Unlike all the other diets I crossed out, this felt different to me.

So, I took a leap of faith and signed up for Beyond Body.

What’s Beyond Body?

The personalized wellness book that changed my life – for me, about me

I had convinced myself dieting meant being stressed, undereating, and being overly anxious.

But I’m very glad to say I didn’t experience a single binge craving during my entire journey with Beyond Body.

Portions were more generous than I expected, and I had healthy snack options in between meals that kept me full.

Before, I thought this was impossible.

But Beyond Body’s personalized approach to diets is different.

You see, what worked for me might not work for you.

And Beyond Body acknowledges this when helping you lose weight!

So, it’s not even a “diet,” really.

It’s more of a step-by-step strategy, developed specifically for YOU and YOUR lifestyle.

Here’s how it works.

My journey began with a free quiz

My journey with Beyond Body began with a free quiz on their site.

Throughout the quiz, I was smiling ear to ear when I read questions like “How often do you feel stressed out?” or “How much time do you typically have for meal preparation per day?”

I remember thinking — this is it! Finally, a diet that cares about me!

All the other diets I’ve been on don’t even care about this.

Once I completed the quiz, I was told there were 500+ unique food combinations, how much weight I would lose and in how long, and other information.

All this would be compiled specifically for me.

Imagine no longer being ashamed of your body.

Imagine fitting in your old yoga pants again and checking yourself out in front of the mirror before classes.

Imagine finally being able to finally stop binging on food throughout the day, having a ton of focus, and NOT hating the food you eat!

All these thoughts were running wild in my head when I was filling in the free quiz.

That’s where my success story started and I couldn’t be happier with the outcome.

After the quiz, there was the option to get an e-book. But I opted for the physical copy as looking at the book with my own name on it gives me the extra motivation to follow through with my plans.

Just looking at the book with Alicia written on it in big, bold letters fills me with joy and inspiration. 

It brings me back to what my life was like before all this. And how this almost magical journey began with a free quiz.

SO, my name is Alicia, and this was my story.

I’ve lost over 21 pounds and have no plans to stop anytime soon.

All this was possible thanks to Beyond Body.

I couldn’t feel prouder of myself.

Now, I want you to experience that for yourself too.

What if your dream body was just one quiz away?

I just know that if not for Beyond Body, I would have continued on my path of gaining weight and continuously binging on food every day.

Like me, if you decide to take a different path — you will witness a whole new story, and a whole new body.

4 Things To Remember If You Want To Set Yourself For A Successful Health Journey

Living a healthy lifestyle is something that all of us aspire to do. But few of us may take the first step to change our unhealthy habits. 

And from those of us who made an effort, only a handful would be able to sustain it in the long run.

So, how do you make sure that you don't fall off the wagon in your journey into living a healthier life? 

Well, the key to maintaining your healthy lifestyle may actually be at the start of your journey.

First, you can check on your BMI (Body Mass Index) value to find out if you fall within the healthy weight range, which can be an indicator of body fat and give you more perspective on potential risks if disregarded. What’s important to note is that you should not be aiming for the lowest possible BMI results.

Besides that, whether this is your first foray into starting a healthy lifestyle or your sixth attempt, here are some things to keep in mind when beginning:

#1. Set Attainable Goals

When starting any kind of habit, we tend to think that we’re going to achieve it by sprinting. In your journey to living a healthier lifestyle, this may mean that you either:

• Immediately sign up for a gym membership
• Decrease your calorie intake drastically
• Swear off the sugar, salt, and any kind of condiment

The thing is, your healthy lifestyle journey is a marathon. And like any new marathon participant, you need to build your endurance by starting with setting small attainable goals.

In fact, there’s research to back it up as well. A 2019 review study found that people who set healthy eating goals are 59% more likely to stick with them.

And yes, even small steps matter. The same study found that even setting a goal of eating two pieces of fruit a day provides a significant impact on your overall health.

If you want to get some ideas on what healthy lifestyle goals you should pursue according to your way of living, you should check out our Beyond Body book. 

#2. Change Your Behaviors

If you truly want to succeed in your attempt to live a healthier life, you need to start focusing on changing your behaviors.

When you target your daily behaviors, you are building a habit that would keep you on track of reaching your healthy lifestyle goal. There are tons of little things that you can change: from decreasing your snacking frequency to choosing to take the stairs rather than the elevator.

But how do you make sure that your changed behaviors become habits?

Well, a 2011 review study of dietary behavior and exercise routine change found that when people start a program that lasts for more than 6 months, they are more likely to stick with them in the long run. 

Pay attention to your routine; it is easier to add new or change existing behaviors when it doesn’t deviate much from what you do on a daily basis.

#3. Set Cheat Days

Let’s be honest – sometimes, we just want to plop down on a couch and order some pizza for delivery. And hey, that’s okay. Of course, if you overdo them, you may fall back into some behavior patterns that you are trying to change in the first place, so self-control is absolutely crucial.

The key here is that your cheat days are scheduled. You’re not just binging the food that you restrict yourself from eating. 

When you blame your binging on your self-control, you tend to feel guilty, and based on one study in 2014, this is likely to lead you to fail in your healthy eating program. Interestingly, the same study also found that when you frame the deviation from your diet as a celebration, you will actually end up keeping the habit of eating more healthily. 

One way to plan your cheat days would be by getting recommendations from experts on when it is best to do so. The personalized book Beyond Body can help you better optimize your cheat days. 

#4. Plan Your Meals

A lot of our usual habits are made automatically. From brushing our teeth to tying our shoes, and increasingly, to the things we choose to put in our mouth. Especially since we tend to eat while concurrently doing other activities, like scrolling our phones or watching movies.

One solution that has been touted to deal with this issue is mindful eating.

But a better alternative may simply be to plan your meals.

Unfortunately, not everyone has the luxury of a well-tailored meal plan. After all, there are many considerations that you need to think of, such as your budget, your schedule, and your lifestyle.

Does this mean this step is impossible for you to take? Not exactly.

Getting a personalized health and wellness book may be the right approach for you instead. Beyond Body provides exactly what you need: a meal plan specially prepared for you.

Beyond Body is created by nutritionists and professional trainers who consider your eating preference and daily activities to prepare a healthier routine for you. Get your book here.



Women Who Eat These 5 Foods Enjoy More Effective Weight Loss

Are you tired of trying diets promising quick and effortless weight loss results? Diets that show other people success stories but don’t fit you?

This may often happen because not every diet works equally for everyone...

The golden rule to sustainable weight loss and long-term results is focusing on a healthier version of the foods you love and what makes you feel good in your own body. 

To make the journey to your goals easier, let’s take a look at the 5 food categories that accelerate weight loss and how to apply them in your daily life.

Let's dive in!

Fiber-Rich Foods

One of the things that make you lose weight successfully is eating fewer calories than you burn per day.

What this means is that you need food that stays longer in your body and hence keeps you full for longer.

That’s where fiber-rich foods come into play as they keep you satiated for longer, help regulate blood sugar levels, maintain bowel health, and improve the digestive system, which leads to better food processing and nutrient absorption. 

Some of the best fiber-rich foods to include in your diet are: 

• Fresh fruits and vegetables
• Legumes and beans
• Nuts
• Whole grains, such as buckwheat, whole grain pasta, or brown rice

So including this category of healthy foods to lose weight sustainably will have a positive effect on your body.

High-Quality Protein 

It’s a fact: the key to sustainable weight loss is to avoid overeating and focus on eating foods that will keep you full for a long time.

The next category we will look at is high-quality proteins. Simply put, protein-rich foods can keep you full for longer, so you won’t wake up in the middle of the night craving sweets!

Besides, if you are looking for diversity and want to switch the regular meat proteins – you can easily move to plant-based protein foods such as tofu, lentils, chickpeas, nuts, etc. Tastes good and is definitely better for your body and the environment!

Some of the best high-quality foods include:

• Organically grown meats, especially lean chicken or turkey
• Seafood and fish
• Free-range eggs 
• Plant-based protein

Тhat way you can enjoy a varied and balanced diet, which is the goal, right?

Leafy Greens 

When thinking about diet, usually the first thing that comes to mind is a salad.

This is not accidental because leafy greens are a rich resource of micronutrients with so many nutritional benefits. What’s more, most of them include essential fiber, nutrients, and vitamins, like vitamin K, which protects your bones, heart health, and even prolongs your life!

A few of the best health-boosters include:

• Arugula
• Kale 
• Spinach 
• Microgreens

Still, you don't have to make radical sacrifices, stay hungry, or eat only salads to lose weight. It’s all about the balance of protein, vegetables, and wholesome whole grains on your plate. Leafy greens should be a pleasant addition to your meals.

Ridiculously Delicious Healthy Snacks

What about snacks? Should you completely cut them out from your menu?

Well, to be honest – those that are full of sugar, yes! But the ones you make at home, with healthy, naturally sweet products – why not?

The easy solution is deliciously prepared healthy snacks.

Whether it will be nuts or homemade sweet potato chips, you can easily prepare low-carb and high-protein snacks to avoid feeling hungry during the day.

For more recipes, tips, and inspiration for making tons of healthy snacks – check out what our experts have to say. They will give you personalized guidance according to your preference so you can tame your sweet tooth in no time!

Probiotics 

Speaking of snacks, do you enjoy eating yogurt with homemade granola?

Yummy… a delicious healthy snack with beneficial probiotics that improve your gut health.

A healthy gut means better results as well as better absorption of food, which may affect your weight loss.

And foods rich in probiotics, such as fermented foods like sauerkraut or dishes like miso soup, are the perfect solution for your gut and weight loss journey!

Remember, “Healthy gut, healthy you!”

Now You Have Them All! 

5 food categories that you can enjoy and sustainably lose weight.

It’s important to listen to your body and focus on what makes you feel good than following trendy diets that are meant for the masses.

To find more similar tips and get a personalized meal plan from Beyond Body, complete the 3-minute free quiz that will design advice and tips based on your answers which 100% match your lifestyle, needs, and preferences.

Women Who Eat These 5 Foods Enjoy More Effective Weight Loss

Are you tired of trying diets promising quick and effortless weight loss results? Diets that show other people success stories but don’t fit you?

This may often happen because not every diet works equally for everyone...

The golden rule to sustainable weight loss and long-term results is focusing on a healthier version of the foods you love and what makes you feel good in your own body. 

To make the journey to your goals easier, let’s take a look at the 5 food categories that accelerate weight loss and how to apply them in your daily life.

Let's dive in!

Fiber-Rich Foods

One of the things that make you lose weight successfully is eating fewer calories than you burn per day.

What this means is that you need food that stays longer in your body and hence keeps you full for longer.

That’s where fiber-rich foods come into play as they keep you satiated for longer, help regulate blood sugar levels, maintain bowel health, and improve the digestive system, which leads to better food processing and nutrient absorption. 

Some of the best fiber-rich foods to include in your diet are: 

• Fresh fruits and vegetables
• Legumes and beans
• Nuts
• Whole grains, such as buckwheat, whole grain pasta, or brown rice

So including this category of healthy foods to lose weight sustainably will have a positive effect on your body.

High-Quality Protein 

It’s a fact: the key to sustainable weight loss is to avoid overeating and focus on eating foods that will keep you full for a long time.

The next category we will look at is high-quality proteins. Simply put, protein-rich foods can keep you full for longer, so you won’t wake up in the middle of the night craving sweets!

Besides, if you are looking for diversity and want to switch the regular meat proteins – you can easily move to plant-based protein foods such as tofu, lentils, chickpeas, nuts, etc. Tastes good and is definitely better for your body and the environment!

Some of the best high-quality foods include:

• Organically grown meats, especially lean chicken or turkey
• Seafood and fish
• Free-range eggs 
• Plant-based protein

Тhat way you can enjoy a varied and balanced diet, which is the goal, right?

Leafy Greens 

When thinking about diet, usually the first thing that comes to mind is a salad.

This is not accidental because leafy greens are a rich resource of micronutrients with so many nutritional benefits. What’s more, most of them include essential fiber, nutrients, and vitamins, like vitamin K, which protects your bones, heart health, and even prolongs your life!

A few of the best health-boosters include:

• Arugula
• Kale 
• Spinach 
• Microgreens

Still, you don't have to make radical sacrifices, stay hungry, or eat only salads to lose weight. It’s all about the balance of protein, vegetables, and wholesome whole grains on your plate. Leafy greens should be a pleasant addition to your meals.

Ridiculously Delicious Healthy Snacks

What about snacks? Should you completely cut them out from your menu?

Well, to be honest – those that are full of sugar, yes! But the ones you make at home, with healthy, naturally sweet products – why not?

The easy solution is deliciously prepared healthy snacks.

Whether it will be nuts or homemade sweet potato chips, you can easily prepare low-carb and high-protein snacks to avoid feeling hungry during the day.

For more recipes, tips, and inspiration for making tons of healthy snacks – check out what our experts have to say. They will give you personalized guidance according to your preference so you can tame your sweet tooth in no time!

Probiotics 

Speaking of snacks, do you enjoy eating yogurt with homemade granola?

Yummy… a delicious healthy snack with beneficial probiotics that improve your gut health.

A healthy gut means better results as well as better absorption of food, which may affect your weight loss.

And foods rich in probiotics, such as fermented foods like sauerkraut or dishes like miso soup, are the perfect solution for your gut and weight loss journey!

Remember, “Healthy gut, healthy you!”

Now You Have Them All! 

5 food categories that you can enjoy and sustainably lose weight.

It’s important to listen to your body and focus on what makes you feel good than following trendy diets that are meant for the masses.

To find more similar tips and get a personalized meal plan from Beyond Body, complete the 3-minute free quiz that will design advice and tips based on your answers which 100% match your lifestyle, needs, and preferences.

Beyond Four Weeks Of Healthy Eating: The Amazing Effects On Your Body & Mind

As you probably know, following a healthy, balanced diet doesn't need to be complicated. You just have to choose nutritious foods and take into account what works best for you and what can enhance your well-being. In that sense, healthy eating is something that should be a part of your lifestyle because it can transform your life for good.

But did you know that after four weeks to a year of following a healthy diet plan, you will start feeling incredible and much healthier? Or that by continuing your healthy eating journey, you can achieve amazing wellness results for a longer time?

Let's take a look at what changes will occur after eating healthily for four weeks or longer and why it should be put into your list of considerations.

Healthy Diet Benefits After 4 Weeks

Healthy diet habits are essential at any age. Of course, when it comes to dieting, you need to remember that healthy eating is about the food you eat and staying on the right course.

This mantra might sound familiar to you. However, focusing on your food and everything around it is an excellent way to ensure your success while reaching wellness. So, let's revise 3 healthy eating essentials.

1. Your diet should consist of nutritious foods that will contribute to your body's well-functioning. Also, track how many calories you consume and what kind of minerals and vitamins your chosen products have.
2. Try your best to keep up with mindful eating. Eat slowly and don't rush your meals. Focus on how the food makes you feel. Eliminate distractions when it comes to mealtimes and avoid eating out regularly.
3. Plus, establish and follow a precise eating schedule as it will ensure your metabolism's healthy functioning.

That being said, you can benefit a lot from a thoroughly prepared meal plan. As you do so, four weeks later, your body will experience shedding the excess water retained from highly processed food and high sodium intake. In addition, be ready to experience:

• Increased energy levels
• Improved mental focus and quality of sleep
• Less bloating and acid reflux 
• Better metabolism
• Healthy weight

Six Months of Healthy Diet Benefits on Your Body

After following a healthy diet plan for six months, you will notice that you are even more healthy and that consistent changes are happening to your body, such as:

• Significant decrease in harmful cholesterol levels 
• Stable blood pressure
• Improved skin and hair complexion
• Decreased symptoms of your health conditions (e.g., diabetes, gastritis) 
• Enhanced physical endurance
• Reduced blood sugar fluctuation 
• Lowered risk of diabetes and heart diseases
• Improved digestion processes

One Year of Healthy Diet Benefits on Your Body

If you wonder what changes may occur after continuing your healthy and nutritious diet for one year, take a look at the benefits you may receive:

• Long-term healthy body weight 
• Self-confidence, youthfulness, and energy
• High physical endurance    
• Low chance of falling back to your old habits 

And remember that healthy eating benefits and overall body transformation will persist only as long as you keep up with your wellness goals.

Sometimes you may have moments of doubts, questioning the validity of your new lifestyle. Despite this, you can deal with it quite easily. 

For example, try to meditate, analyze the reasons which have led to the questioning of yourself, and simply put them away. Also, track your progress, whether on a sheet of paper or by taking ‘before and after’ photos to see remarkable changes in your body shape. This physical proof will give you the motivation you need to move forward and ditch recurring negative thoughts.

Feel Happy, Healthy, and Robust in a Way That You Have Never Felt Before

Eating healthily is truly beneficial for your overall well-being. Sometimes, it might be hard to remember why you started or found enough strength to stay on the right course. Nevertheless, you shouldn’t forget to love yourself, and you should keep in your mind that eating healthily is the best thing you can do for yourself, as it will enhance the quality of your life for the long term. 

Progress doesn't happen overnight but will take place gradually. So have patience and keep going.

A personalized health and wellness book can help you sail through this exciting journey of health and confidence. Just remember, working toward wellness is different for everyone, and all you have to do is never give up. 

Get your personalized book today!



Is It Possible For The DASH Diet To Change Your Lifestyle?

If you still want to build sustainable habits that may lead to better sleep, less stress, and overall good health, you might need to try the DASH diet. It gives you freedom but at the same time helps you meet your health goals and targets. It’s well-balanced and allows you to eat what you love while maintaining good levels of nutrients, minerals, and vitamins necessary for your health.

Let’s see how you can make the most of it.

What Does the DASH Diet Mean?

According to the U.S. News and World Report, the DASH diet [1] is the best diet in the United States. 

Its name stands for Dietary Approaches to Stop Hypertension, recommended to help prevent or treat hypertension (high blood pressure).

However, its features may contribute successfully to your overall health simply because it offers balanced and healthy meals!

By now, you'll be wondering: “Okay, is it difficult to follow the DASH diet?"

The answer is no. The diet doesn’t stick to a specific type of nutrients or dishes. It recommends daily doses of different kinds of food depending on your needs. But more about that later.

The point here is that the DASH diet relies on each meal’s portion size and offers various foods from which you can choose your favorites ones. That way, you can keep a well-balanced diet full of essential nutrients while enjoying your fav meals.  

Let’s take a look at the recommended foods you can include in DASH’s diet meal recipes.

What Do You Eat on the DASH Diet? 

“Fill your plate with the colors of the rainbow. What pleases the eye, pleases the body.” – Deepak Chopra.

A well-known fact is that you eat with your eyes first. So to saturate your senses, fill your plate with colors that make you feel happy.

A lot of fruit and all vegetables are allowed in the DASH diet. They can be found in almost any color, so make the healthy eating fantastic experience not only for your stomach but also for your eyes.

Following the recommendations for quantity and a certain food cover, you can easily make various DASH diet snacks and meals instead of focusing only on a specific dish.

Here are some of the recommendations [2]:

• Fruits and vegetables: 4–5 servings a day 

Whether they are frozen, canned, or fresh, you can find the serving size on almost all packages.

You can use the fruits as a morning or afternoon DASH diet snack as they are high in fiber and low in fat.

However, if you buy canned fruits or veggies, please make sure there is no added sugar or salt.

• Grains: 6–8 servings a day 

This includes brown rice, pasta, oats, cereal, tortillas, bread, and many more. The recommendation is to choose whole grains which contain more fiber and nutrients. 

I know pasta might be one of your fav meals, and you can still enjoy it. However, try to avoid butter, cream, and cheese sauces since they are high in fat.

• Dairy: 2–3 servings a day

Oatmeal with yogurt? Yep, that’s allowed! 

All you need to do is make sure the milk, yogurt, or dairy product you buy are low-fat or ideally fat-free.

• Nuts and seeds: 4–5 servings a week

Be careful here! Although they are a good source of healthy fats, they are also high in calories. Enjoy them as a DASH diet snack or fancy addition to your salad dressing. It’s all up to your choice.

P.S. Check packages for guidance about the serving size.

•  Protein: 6 one-ounce servings or fewer a day

Poultry, beef, fish, and some plant-based products are rich in protein that delivers you the strength you need to build your muscles and repair your body.

It’s important to include protein in your meal plan, so if you are a vegetarian, simply substitute the meat with chickpeas, lentils, or tofu. There are many variations, and it’s up to you what you should eat.

As you can see, the DASH diet does not focus on certain dishes but rather categories from which you can choose your fav ones. 

The main thing you have to keep in mind that the DASH diet limits the amount of salt you eat during the day to only 6 grams. Think about it while ordering food or buying pre-made meals, and always read the labels.

However, for a well-balanced diet, you should keep in mind the portion size of each food.

The healthy plate technique is an easy hack to maintain the balance in your plate and never run out of DASH diet recipes.

Choose your a plate and fill it according to the following guidance [3]: 

• ½ of a plate full of veggies.
• ¼ of protein such as meat, fish, tofu, or other vegetarian options.
• ¼ of whole grains such as brown rice, buckwheat, or whole-grain bread. 

If you are wondering what the foods that are not recommended to consume are, these are all snacks and sweets high in sugar, fats, and salt:

• Candy, cookies, chips
• Sodas, sugary beverages
• Processed foods
• Foods that are high in salt 

But don’t worry! The DASH diet recipes have a great healthier alternative to your well-known fast food, takeaways, and sweet cravings. You can find tons of other healthy meal ideas in the Beyond Body book.

What Are the Benefits You Get?

One of the main benefits of the DASH diet is lowering your blood pressure, resulting in reducing and minimizing salt consumption.

It also promotes a well-balanced diet and controlling your daily calories, which may lead to weight loss.

The food you eat holds the key to your wealth. Switching to a DASH diet may bring you many positive benefits and changes in your body.

Get your personalized meal plan today

Creating healthy lifestyle habits should not be something that depresses and demotivates you.

It should awaken your desire to feel better in your own skin every day. You may quickly achieve this goal if you enjoy the things you love, like your favorite meals.

So if you want to start eating healthier and never run out of ideas for cheap and delicious meals, get your personalized meal plan in only 3 minutes. Click here.

All you need to do is fill the short quiz and order a fully personalized wellness book that 100% matches your lifestyle, needs, and preferences. 

Remember: you don’t have to follow the crowd to reach your lifestyle goals! Create your path in tone with your desires and wishes.

References:

[1]: https://www.health.harvard.edu/diet-and-weight-loss/dash-or-mediterranean-which-diet-is-better-for-you

[2]: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

[3]: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/