Doses of products are specified in portions by day, in brackets nutrients are shown (American “serving size” – difficult definable concept, but on the average it is equal to 50 g or ¾ of a glass):

Low-fat or fat-free dairy products – 2-3 portions (calcium, potassium, magnesium and fibers)
Vegetables – 4-5 portions (potassium, magnesium and food fibers)
Fruit – 4-5 portions (potassium, magnesium, food fibers)
Bread and grain – 7-8 (carbohydrates, food fibers)
Meat, bird, fish – 2 or less (fibers, magnesium)
Nuts, sunflower seeds, beans – 4-5 portions in a week (magnesium, potassium, fibers, food proteins)
Fats and vegetable oils – 2-3 portions. Fats and oils for cooking are included. We will notice, that all other products should be low-fat.
Sweet – 5 portions in a week. Sweets should be low-fat as much as possible.

I have noticed changes in a blood pressure not in 2 weeks – but in 4 days, during visit to the doctor. My systolic pressure was 12 points less, than usually, and diastolic pressure less on 8. Moreover, I have lost weight almost 2 lbs!

In 2 months of this diet I have lost 20 lbs, and my pressure has gone down from a hypertension of II degree to the raised normal pressure. I continue to use this diet and I lose 1 lb a week, and my blood pressure gradually goes down. Now I do not feel at all, that I keep to a diet, – simply I eat how according to this book.

There are 4 levels of DASH, and you can choose approaching for you. Also the diet flexible enough allows to make various menus. Though I also had a sensation, that they could describe more in detail a dose of substitutes of meat for vegetarians, as a whole book is written clearly and well. Big plus that here the whole chapters are devoted to an explanation why the diet is effective, and to results of wide researches (in one 8000 persons participated), showing its efficiency. Probably, it is the most scientifically proved diet in history.

Personally I’m delighted from this diet. It is rich with fruit, vegetables and wholegrain products, but gives enough fibers, fats and even allows a few sweets. In it there are no forbidden products or categories of products (except, maybe, salt). It is balanced, it is easy for following even during travel, it is easy for adapting for your personal flavoring preferences. It is safe for children (it is necessary to choose only suitable level) so you can easily make one diet for all family. After long years of mess with diets, now I feel that I understand how to eat correctly.

So it happened, and Suzanne on own experience was convinced of correctness of hospitable owners.

But this unpleasant event has forced Somers in studying of the ancient theory about the compatibility of products asserting, that some kinds of food cannot be united in one meal. Simultaneously Suzanne has found out, that it is possible to lose weight, not refusing to you in favorite dishes – provided that they will not adjoin to certain kinds of food. She named the system of a combination of products “Somers system” and has written two books on this theme, which steel are best sellers.

System Somers consists of two parts – recommendations about a weight loss and about maintenance of the reached weight. Its essence in the following: it is possible to eat in various combinations of the proteins and fats, but never is necessary to include simultaneously with them in the menu carbohydrates. The Hollywood celebs, trying to lose weight as that is demanded by a modern fashion, usually completely exclude carbohydrates, including almost all fruit and many vegetables from a diet.

Somers also recommends reducing consumption of sugar and other kinds of carbohydrates, but its diet allows eating all fruit if only consumed on an empty stomach. Suzanne also considers possible to include in diet absolutely all vegetables and even bread, porridges and various kinds of macaroni if they are made of a flour of a rough grinding and are not combined with fats and fibers. Somers asserts that its approach to a diet is much more effective and more useful to health, than full refusal of carbohydrates at which wishing to lose weight is consumed, as a rule, by many fibers. “I have tried to adhere once to such diet, but because of all this heavy food felt disgustingly and looked according to state of health, – speaks Suzanne. – It is impossible to consider normal consumption of meat three times a day and full refusal of fruit”.

Now Suzanne Somers is 53, she is recognized as a diet guru in the USA also works over the third book of recommendations about observance of a diet and the eighth directory-self-instruction manual on eutrophy problems. Somers 23 years married to personal manager Alan Hamelem, their incorporated family consists of two sons, the daughter and five grandchildren. Suzanne remains the leader of popular TV-show and annually acts in film on the average in one film, combining these businesses with a management of own line on release of dietary products and manufacture of jewels under the trade mark carrying her name. Suzanne lives in Los Angeles and looks so blossoming and full force woman that at sight at her thoughts of a diet do not come to mind.

Nevertheless, Suzanne asserts, that her first attempts to get rid of excess weight have been undertaken about 25 years ago. She began the career on TV and dreamt to get a main role in TV show. Somers raised her son be herself and desperately needed money. For three days prior to beginning of shootings she was called by the producer and has declared, that him and film director consider her “a little fat” for a role for which she applied. Suzanne was 29 and her weight was on 10 lbs above norm. There was no exit – she has started to learn more about diets and test them on herself one after another. Counted up calories, bought slimming aids, starved, and ate only grapefruits. Each diet brought the results, but losing some lbs, Suzanne inevitably again gained weight as soon as started to eat normally. By then, when Somers was 40 it became even more difficult for her to watch weight. She continued keeping to diet and refused many products, but results became less and less visible.

Discernment has come to Somers in 1992, after that trip to France when she has been told that it is impossible to eat fruit after dinner. She saw that her French friends eat everything they wanted, and do not gain weight. Naturally, Suzanne has started to ask questions and has learnt that they adhere to certain rules in meal and do not mix some products during one meal. Somers has read everything she could find about a separate food, talked to doctors and dieticians and after a while has started carrying out of experiences on herself.

Absolutely unexpectedly she lost 20 lbs then has written the first book. And then letters from men and the women informing that they followed her recommendations and lose 15, 20 and even 50 lbs. So Somers was convinced of correctness of the method, which, as she said, consists in understanding, what is sugar, and to cease to eat it in large quantities. Somers hard to call thin, she says, that it has a layer of hypodermic fat which she does not wish to leave because she does not wish to look like “small birdie”. “I do not know the exact weight, – she says. – I am not weighed, and simply I stand in front of mirror and I look at naked body: the mirror “tells” me everything that I wish to know about myself, and prompts what is necessary to do”.

Suzanne asserts that refusing from sugar absolutely easy, “We eat many different types of sugar, – she says. – sugar in the form of carbohydrates contains in bean, potato, products from flour. When the person gains weight, he usually suffers from unrealised predilection for sugar and cannot refuse it”. According to Somers, most difficultly wishing to lose weight the first week of refusal of carbohydrates is given, because for this term they need to exclude completely sugar from a diet to deduce it from an organism. Then it is possible to afford from time to time something sweet, but within the first week it is authorized to eat only meat, a bird, fish, and vegetables and… a lot of fats. Last statement causes in many bewilderment, but Suzanne assured, that nobody can “touch” norm of fats if will eat them without carbohydrates. “If I put before you a full cup olive oil or butter, you will not finish it, – she says. – but if I offer you the whole chocolate pie, you can eat it in spite of the fact that you should make an effort on yourself. Predilection for sugar will help you to cope with it “.

Many dieticians consider that weight loss possible only if adhere to simple formula: to consume fewer calories than you spend. Somers does not deny the advantage of physical activities, but says, that never was the fanatic in this respect. She considers that the modern person conducts very inactive way of life, doing short transitions from the house to car and from sofa or from desk to elevator. Very important, in her opinion, to move more, though quite possible lose weight, adhering only her recommendations about a separate food.

Somers asserts, that her system necessarily brings the results, but only someone loses couple lbs within the first week, and someone needs to have patience for three-four weeks. The main thing, she says, not to lose hope, and results will be seen.