What is the first 2 weeks of the DASH diet?

November 15, 2025 •

4 min read

The DASH diet has been shown to lower blood pressure in some individuals in as little as two weeks. This initial 14-day phase, sometimes called DASH Phase 1, clarifies what is the first 2 weeks of the DASH diet by outlining a specific low-carb approach to begin seeing results quickly.

Quick Summary

The initial 14 days of the DASH diet involves a metabolic reset phase, temporarily eliminating fruits and whole grains. It focuses on lean proteins, healthy fats, and non-starchy vegetables to lower blood pressure and kickstart health benefits.

Key Points

Phase 1 Focus: The first 14 days of the DASH diet are often a restrictive, low-carb phase that emphasizes lean protein, non-starchy vegetables, and healthy fats.
Blood Pressure Reduction: Some individuals can experience a drop in blood pressure within the first two weeks of following the diet.
Temporary Exclusions: In this initial phase, fruits and whole grains are temporarily cut out to promote a metabolic reset.
Increase in Fiber: Be aware that the increase in vegetables may cause initial gastrointestinal discomfort, which can be managed with increased water intake.
Low Sodium is Key: A primary goal is to significantly reduce sodium intake by avoiding processed foods and relying on herbs for flavor.
Gradual Transition: After the initial two weeks, you will gradually reintroduce whole grains, fruits, and legumes into your diet for long-term health.
Lean Protein Emphasis: Your meals should be built around lean meats, fish, eggs, and nuts, which are staples of the diet.

The DASH diet, or Dietary Approaches to Stop Hypertension, is a well-regarded eating plan designed to lower blood pressure and improve overall heart health. While the standard DASH diet is a balanced approach incorporating many food groups, a common starting variation focuses on a more restrictive, low-carb period during the initial two weeks. This first phase is designed to be a kickstart, helping your body adjust to healthier eating patterns and potentially speeding up the initial results, such as a drop in blood pressure.

Understanding the First 2 Weeks: DASH Phase 1

The initial 14-day period of the DASH diet, often referred to as Phase 1, focuses on resetting your metabolism by temporarily cutting out foods high in carbohydrates and natural sugars. This approach is not part of the original DASH guidelines but has become a popular adaptation for those seeking faster initial results and a more controlled start. It's important to understand this is a temporary and optional stage before transitioning to the standard, more balanced DASH eating plan.

What to Eat in the First 2 Weeks

During Phase 1, the focus is on lean proteins, healthy fats, and an abundance of non-starchy vegetables. The goal is to keep you feeling full and satisfied while your body adapts to lower sodium and sugar intake. Here is a breakdown of what to include:

Lean Proteins: Skinless poultry, fish (like salmon or tuna), lean beef, eggs, and tofu.
Non-Starchy Vegetables: A wide variety of vegetables are encouraged, such as broccoli, spinach, bell peppers, carrots, cucumbers, and tomatoes.
Healthy Fats and Oils: Sources include olive oil, canola oil, avocado, and unsalted nuts and seeds.
Low-fat Dairy: Small amounts of low-fat cheese or low-fat plain yogurt can be included.

What to Avoid During DASH Phase 1

To achieve the metabolic reset of Phase 1, certain food groups are temporarily eliminated. The goal is not to demonize these foods, but to strategically reintroduce them later in the standard DASH plan. For the first two weeks, you should avoid:

Fruits: All fruits are temporarily excluded due to their natural sugar content.
Whole Grains: This includes whole-wheat bread, brown rice, quinoa, and oatmeal.
Legumes: Beans, lentils, and peas are temporarily removed.
High-Fat Meats: Fatty cuts of meat, bacon, and processed deli meats are restricted.
Sweets and Sugary Drinks: All added sugars, sodas, and candies should be avoided completely.

Sample 7-Day Meal Plan for the First 2 Weeks

Creating a meal plan can help you stay on track. Here is an example of what a week might look like during DASH Phase 1:

Breakfast: Scrambled eggs with spinach and mushrooms, cooked in olive oil.
Lunch: Grilled chicken salad with mixed greens, cucumber, tomato, and a light vinaigrette.
Dinner: Baked salmon with a side of steamed broccoli and asparagus.
Snack: A handful of unsalted almonds or raw vegetable sticks with low-fat cheese.

This simple structure provides a balance of protein, healthy fats, and fiber-rich vegetables to keep you satisfied while you adjust to lower-sodium eating.

Expected Results and Potential Side Effects

One of the most encouraging aspects of the DASH diet is the speed at which it can produce results. Many people experience a noticeable drop in blood pressure within just two weeks of starting. The initial phase also helps curb cravings for high-sodium and sugary foods. However, the rapid increase in fiber from vegetables might cause some temporary gastrointestinal discomfort like bloating or gas. Drinking plenty of water can help mitigate this. As your body adapts, these side effects should subside.

DASH Phase 1 vs. Standard DASH

To clarify the difference between the initial restrictive phase and the long-term approach, here is a comparison table outlining the key differences.


Feature	DASH Phase 1 (First 2 Weeks)	Standard DASH (Ongoing)
Carbohydrates	Limited to non-starchy vegetables. Fruits and whole grains are excluded.	Embraces whole grains, fruits, and starchy vegetables.
Protein	Focus on lean proteins (skinless poultry, fish, eggs) and legumes.	Includes lean proteins, but allows more flexibility.
Fruits	Not included.	Encourages 4–5 servings per day.
Whole Grains	Not included.	Recommends 6–8 servings per day.
Sodium Goal	Aggressively reduced, often targeting a very low intake.	Standard goal is 2,300 mg/day, with a lower option at 1,500 mg/day.
Objective	Metabolic reset and quick initiation of blood pressure reduction.	Long-term, sustainable heart health and blood pressure control.

Tips for Success in the First 14 Days

Successfully navigating the initial phase requires preparation and commitment. Here are some actionable tips to help you stay on track:

Read Food Labels Religiously: Check the sodium content on all packaged foods, aiming for low-sodium or no-salt-added options.
Stock Up on Herbs and Spices: Flavor your food with natural herbs and spices instead of salt.
Rinse Canned Goods: If using canned vegetables or beans, rinse them thoroughly to reduce sodium by a significant amount.
Prep Your Snacks: Cut and store fresh vegetables like carrots, cucumbers, and bell peppers in the fridge for easy, healthy snacking.
Stay Hydrated: Drink plenty of water throughout the day to help manage fiber intake and curb cravings.
Plan Your Meals: Planning your meals for the week will reduce the temptation to resort to unhealthy, high-sodium processed foods.

Conclusion: Transitioning Beyond the First 2 Weeks

The first two weeks of the DASH diet serve as a powerful introduction to healthier eating by focusing on metabolic reset and immediate blood pressure benefits. By restricting sugars and simple carbohydrates, you can jumpstart your health journey effectively. As you move beyond this initial phase, you will gradually reintroduce whole grains and fruits, moving towards the more balanced and sustainable standard DASH eating plan recommended by organizations like the National Heart, Lung, and Blood Institute. This long-term approach will build upon the positive changes you initiated in the first 14 days, leading to lasting improvements in cardiovascular health and overall well-being.

Remember to consult with your doctor or a registered dietitian before starting any new diet, especially if you have pre-existing health conditions or are taking medication.

Frequently Asked Questions

The primary goal of the initial two-week phase is to reset your metabolism and quickly begin to lower blood pressure by focusing on lean proteins and low-carb vegetables, while eliminating fruits and grains.

Fruits and whole grains are temporarily excluded during the restrictive Phase 1 to reduce carbohydrate and sugar intake, helping to facilitate the metabolic reset and accelerate initial blood pressure reduction.

While the DASH diet is not specifically designed for rapid weight loss, the initial two-week phase can lead to weight loss by cutting out high-calorie, low-nutrient foods. The focus on nutrient-dense foods naturally promotes weight management over time.

Acceptable snacks during the first two weeks include raw vegetable sticks, a small handful of unsalted nuts, low-fat cheese sticks, or unsalted plain popcorn.

Yes, the initial two-week phase is intentionally more restrictive than the standard DASH diet. It removes fruits and whole grains temporarily to help jumpstart results before transitioning to a more balanced, long-term plan.

Common side effects can include temporary gastrointestinal issues like bloating or gas due to the sudden increase in fiber from vegetables. Staying hydrated by drinking plenty of water can help alleviate this discomfort.

After completing the initial two-week phase, you gradually transition to the standard DASH eating plan. This involves reintroducing fruits, whole grains, and starchy vegetables while maintaining the core principles of low sodium and high nutrient intake.

Yes, frozen vegetables are a great option for convenience, but you should choose plain frozen varieties without any added sauces or salt to control your sodium intake.