pt. 1. A diet whose time has come. Why this book is different ; The science of weight loss ; The DASH diet for weight loss: a diet whose time has come -- pt. 2. Into action. What you eat : Your first three steps ; The food groups: going hi-lo-slo ; Challenging foods: snacks, drinks, and mixed dishes ; What about salt? ; The importance of food tracking ; Is meal planning the answer for you? ; Vegetarians, this diet is for you, too -- How much you move : Walking your way to weight loss ; Ramping up your fitness program ; Increasing lifestyle exercise -- Building your skillpower : Create realistic goals you can reach ; Use your tools ; Employ visualization techniques ; Practice conscious eating ; Ask for support ; Conquer emotional eating ; Stave off cravings ; Learn how to go grocery shopping ; Make your kitchen weight-loss friendly ; Learn how to dine out and still maintain weight-loss goals -- Doing it for life -- Frequently asked questions -- pt. 3. Meal plans. Meat-eater meal plans ; Vegetarian meal plans -- pt. 4. Recipes -- Appendix A: Calculating your daily calorie target -- Appendix B: The DASH for Health program -- Appendix C: Scientific papers about the DASH diet.