Anyone here using the DASH diet, or the Mediterranean diet? Your experiences.

Ohighway

Ohighway

Wannabe Minimalist
Subscriber
Like a lot of others, I've been slowly but steadily gaining weight over the years. Recent life circumstances caused me to lose a significant amount of weight in a fairly short period of time, 10 lbs in a month....from stress. In an attempt to make lemonade from lemons and capitalize on that head start I launched into a portion control scheme to lost a bit more weight. I'm now down 20-25 lbs from my highest.

I'd still like to lose 40 to 60 more lbs. But I want to do it smart, and I want to do it healthy. No fad diets !!

So a bit of research has uncovered a couple diets that have appeal. The DASH and the Mediterranean diets.
Both appear to be nutritionally balanced, healthy, and sustainable in the long term.

So.....anyone here using either? What have been your experiences?

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Ohighway said:
Like a lot of others, I've been slowly but steadily gaining weight over the years. Recent life circumstances caused me to lose a significant amount of weight in a fairly short period of time, 10 lbs in a month....from stress. In an attempt to make lemonade from lemons and capitalize on that head start I launched into a portion control scheme to lost a bit more weight. I'm now down 20-25 lbs from my highest.

I'd still like to lose 40 to 60 more lbs. But I want to do it smart, and I want to do it healthy. No fad diets !!

So a bit of research has uncovered a couple diets that have appeal. The DASH and the Mediterranean diets.
Both appear to be nutritionally balanced, healthy, and sustainable in the long term.

So.....anyone here using either? What have been your experiences?

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I believe to both to be notable diets, given they stress the consumption of larger quantities of leafy vegetables.. :idea: I know the diets are advised where controlling HBP since they reduce salt intake. Can't say I could fully embrace either, the regimens somewhat limiting.

As an alternative, I "generally" consume more leafy sources like lettuce, greens, and soft fruits. Does it help.. :dunno: not sure I could relate any difference to my diet. I do know you come to appreciate alternative foods besides heavy meats, sugars, and overseasoned fast foods.

On another note, I have always thought metabolism has more influence than dietary weight control. So I try to maintain ongoing physical activity during the day even if its "brainwork". I walk.. walk some more.. and even if sitting.. get up and walk around :whip:. They say (dieticians) calories burnt are fats not accumulated. I suppose this is real given my weight has remained steady for over 20 years.. and I don't seem to gain and it is comforting.

My recommendation is to invest in a Fitbit or the like. In "real time" with the proper App (most are readily available) it tracks your activity OR will harass you to no silicone end.. to keep moving :biggrin:

Just another suggestion, wellness has gone Hi Tech.. and it can be fun :thumbsup:!

Oh.. and congratulations on wanting to further your weight loss, that's half the battle.
 
50nstillhifi said:
I know the diets are advised where controlling HBP since they reduce salt intake.

On another note, I have always thought metabolism has more influence than dietary weight control. ..... I walk.. walk some more.. and even if sitting.. get up and walk around They say (dieticians) calories burnt are fats not accumulated.

My recommendation is to invest in a Fitbit or the like. In "real time" with the proper App (most are readily available) it tracks your activity OR will harass you to no silicone end.. to keep moving :biggrin:

Just another suggestion, wellness has gone Hi Tech.. and it can be fun :thumbsup:!

Oh.. and congratulations on wanting to further your weight loss, that's half the battle.
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HBP.....I've got that to tame too.

Yes I'm sure exercise will help. I'm trying to introduce one thing at a time. Now that I've lost some weight I find it easier to move around, and that will play into increased activity. ( I also seem to have obtained relief from chronic back pain, and may be able to avoid back surgery due to less pressure on the lumbar spine)

Fitbit? Got it. These days I'm averaging around 50k steps per week. I also track my abysmal sleep patterns, and resting heart rate. ( which has mysteriously gone from around 52 BPM to 62 BPM over the last month)
 
Lost 30 lbs pretty quickly with Fitbit, but it took 20K steps/day, fast steps to get 60 mins of cardio. Maintain my weight now with 10K/day and 30 mins of cardio. Eat lots of fruits and veggies, plus breakfast is high fiber cereal with Optifiber and blueberries. Dinner usually something Mediterranean. I get a good 50gm of fiber daily. Never been healthier.

Takes work and dedication. Fitbit helps a lot, especially if your partner is also involved.
 
Ohighway said:
HBP.....I've got that to tame too.

Yes I'm sure exercise will help. I'm trying to introduce one thing at a time. Now that I've lost some weight I find it easier to move around, and that will play into increased activity. ( I also seem to have obtained relief from chronic back pain, and may be able to avoid back surgery due to less pressure on the lumbar spine)

Fitbit? Got it. These days I'm averaging around 50k steps per week. I also track my abysmal sleep patterns, and resting heart rate. ( which has mysteriously gone from around 52 BPM to 62 BPM over the last month)
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Sir.. you are doing great..:banana: keep up the good work! Taking ownership of "your health", begins with motivating self :biggrin:!
 
I usually gain weight from stress. When my parents got divorced, I was 10 years old. I gained a lot of extra lbs. From a normal kid, I became a chubby kid. Taking into account that children I mean, all my classmates started to make fun of me. Obviously, school caused more stress for me, and as a result, I gained more weight. I wasn’t happy with the way I look, but no matter what I ate, I gained more weight. I wanted to change my life and made an appointment with a doctor. He provided me with the Noom food list. I started to keep this diet and also began to exercise occasionally. I was searching for an active hobby and started to swim. Now, I still have some extra weight, but at least I look differently.
 
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JaneO said:
I usually gain weight from stress. When my parents got divorced, I was 10 years old. I gained a lot of extra lbs. From a normal kid, I became a chubby kid. Taking into account that children I mean, all my classmates started to make fun of me. Obviously, school caused more stress for me, and as a result, I gained more weight. I wasn’t happy with the way I look, but no matter what I ate, I gained more weight. I wanted to change my life and made an appointment with a doctor. He provided me with the Noom food list. I started to keep this diet and also began to exercise occasionally. I was searching for an active hobby and started to swim. Now, I still have some extra weight, but at least I look differently.
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That's great.. may I add monitoring of calories in and out is a great assist! I use the FitBit myself :thumbsup:
 
Went to a low carb regimen a few years back. i wasn't really looking to lose weight but I did lose 20lbs in about three months. My weight has remained the same ever since. Basically eat 70-100 carbs a day, no white bread or baked goods, no non whole grain pasta, no white rice or potatoes. Fruit is fine but fruit juice not so much, just a tad because of the concentrated sugar.
 
fredgarvin said:
Went to a low carb regimen a few years back. i wasn't really looking to lose weight but I did lose 20lbs in about three months. My weight has remained the same ever since. Basically eat 70-100 carbs a day, no white bread or baked goods, no non whole grain pasta, no white rice or potatoes. Fruit is fine but fruit juice not so much, just a tad because of the concentrated sugar.
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Yep me to. Down 26lbs in 10 weeks, blood sugar is out of diabetes range, and my last BP check was 115/72. Only exercise is walking the dog for 30 minutes in the morning. I did perform the Ketosis blood test and was in full Ketosis. Stopped snoring and have a ton of energy during the day, out like a light when it's time for bed.
 
I had to check out what DASH diet means. It appeared very familiar to what we are eating at home. Being in a mediteranean country, we are mainly following this diet by tradition and heritage.

I'm diabetic and overweight. I used to be obese (120kg) but that has come down since diabetes was diagnosed. And used to have extremely high LDL and low HDL. That has changed now.

Since the COVID thing, we are working from home (at least me) mostly and that has allowed me time to spend cooking and preparing meals. I have practically eliminating eating fast/junk food outside and the meals I prepare fall both within the DASH and mediteranean diet guidelines. In fact, I can only find as a serious difference between the two, the use of olive oil.

As diabetic, I must refrain from white bread, pasta, rice, juices and of course sweets. None of these are eliminated from our diet but I consume them with moderation. Having all the rest to eat doesn't cause any stress or withdrawal syndrome. We are eating a lot of salads, beans and stewed vegetables (using olive oil), fish, poultry and fruits. It works great. What we avoid is fried food. Potatoes, fish, vegetables, etc. Not good in any quantity. We eat fried food maybe 2-3 times a year.

But, one extremely important parameter, at least for me, is having something interesting to do to fill time. When I'm fed up with work and need a break, I don't visit the kitchen but spend half an hour in the workshop continuing whatever is in progress or sorting things that are in a mess. It gives me a sense of fulfillment and the feeling of time well spent towards my own satisfaction. The alternative would be to get depressed and eat. Not healthy.
 
No diet plans. We just eat healthy, small portions and low sodium. Add walking and drinking plenty of water. I am currently 178 pounds.
 
The problem with eating healthy is that you can THINK you’re eating healthy when you’re not. I started seeing a nutritionist about 2 months ago, first thing she told me was to try and eat as much organic as possible. Almost EVERYTHING you eat has chemicals on it, meat, fruit and veg. Eating organic can be a PIA but it has helped me tremendously. From changes in my sleeping patterns, joints feel better and more energy. Whatever diet you decide on I recommend buying organic when possible. Good luck!
 
The honest issue with most is carb intake. Ducati is there with portion size and sticking to it, but for anyone overweight or diabetic this unrealistic. Just cut them out completely for a couple months and see the difference.
 
BamaBilly said:
The problem with eating healthy is that you can THINK you’re eating healthy when you’re not. I started seeing a nutritionist about 2 months ago, first thing she told me was to try and eat as much organic as possible. Almost EVERYTHING you eat has chemicals on it, meat, fruit and veg. Eating organic can be a PIA but it has helped me tremendously. From changes in my sleeping patterns, joints feel better and more energy. Whatever diet you decide on I recommend buying organic when possible. Good luck!
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This is really interesting,follow up
 
SaSi said:
I had to check out what DASH diet means. It appeared very familiar to what we are eating at home. Being in a mediteranean country, we are mainly following this diet by tradition and heritage.

I'm diabetic and overweight. I used to be obese (120kg) but that has come down since diabetes was diagnosed. And used to have extremely high LDL and low HDL. That has changed now.

Since the COVID thing, we are working from home (at least me) mostly and that has allowed me time to spend cooking and preparing meals. I have practically eliminating eating fast/junk food outside and the meals I prepare fall both within the DASH and mediteranean diet guidelines. In fact, I can only find as a serious difference between the two, the use of olive oil.

As diabetic, I must refrain from white bread, pasta, rice, juices and of course sweets. None of these are eliminated from our diet but I consume them with moderation. Having all the rest to eat doesn't cause any stress or withdrawal syndrome. We are eating a lot of salads, beans and stewed vegetables (using olive oil), fish, poultry and fruits. It works great. What we avoid is fried food. Potatoes, fish, vegetables, etc. Not good in any quantity. We eat fried food maybe 2-3 times a year.

But, one extremely important parameter, at least for me, is having something interesting to do to fill time. When I'm fed up with work and need a break, I don't visit the kitchen but spend half an hour in the workshop continuing whatever is in progress or sorting things that are in a mess. It gives me a sense of fulfillment and the feeling of time well spent towards my own satisfaction. The alternative would be to get depressed and eat. Not healthy. Concerned pet owners often turn to Basset.net when something seems off with their dog, and the “Phoebe’s Limp” thread is a good example of how quickly the community rallies with advice and shared experiences. Members discuss possible causes like minor strains, joint issues, or age-related stiffness, and emphasize careful monitoring and weight control for bassets in particular. Because managing weight can play a big role in easing stress on joints, one commenter mentioned https://wellness-app.com/ as a useful fasting timer and tracker to help keep feeding schedules and personal routines consistent. While the focus stays on Phoebe’s wellbeing, practical tips like this occasionally surface, reflecting how dog care often overlaps with daily habits and health tools that owners rely on to stay organized and proactive.
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This is a useful topic, I will follow it.
 
A couple years ago I stopped consuming anything containing High Fructose Corn Syrup or artificial sweeteners and lost 35 pounds and kept it off. I still drink my three beers a day and eat dessert every night. (and occasional fast food)
 
I am impressed with your progress so far, keep it up! I have similar back issues, plus gout and neuropathy troubles. My wife lost over 100 lbs since her gastric bypass 9 years ago. She is a rule follower, won’t eat carbs or sugar, but she buys that stuff for me! I need to start eating the same as her and lose twenty or thirty pounds so I can avoid back surgery myself. I am going for my annual physical today, I’m curious to see if the Uric acid control meds I am on are working. I know if I can cut out the carbs and sugar, that will help with the gout issue.I did stop drinking beer over a year ago, now only have a bourbon or two once a week. I plan to do more walking and bike riding when this nasty winter is over. Hope to see you this spring! Oops! I just noticed when this thread was started. Oh well, my comments are about my current situation anyway.
 
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we stay away from fast foods (no loss there) and no fried foods. We eat small portions. We also limit eating out. Restaurants like to use too much salt to their recipes.

I avoid a regular diet of beer, and stick to liquor, in moderation. Too many carbs in beer to be consumed regularly.
 
My wife and I have been eating based on DASH/Mediterranean principles for more than a decade. It’s been a positive change for us. We have reduced the amount of processed food and red meat we eat to a steak or a burger a month. We buy organic when it’s available. Lots of fish and chicken, vegetables, fruits, salad. “Eat the Rainbow”

As other have noted you can lose a lot of weight quickly on a low carb/no carb diet, but we’ve found any kind of diet like that is not sustainable over time. Anybody still on the Adkins diet? Didn’t think so.

Exercise is important too, for other reasons, and simply reducing caloric intake works really well for weight loss.
 
I just get up off my ass and do my chores every day. My wieght stays within 5 lbs. All the time. I have a huge garden, cut split and stack all my own firewood (5 cord a year) plus do all the yardwork. I do most the cooking and about a third of the housework. Jeanmarie will retire in May so my load will lighten up a bit. Just stay active what ever you do.
 
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