In the list of the best diets in the world, there is the DASH © depositphotos diet that has been the best for several years. Doctors say it is the most effective diet that can enhance a person's health. According to the doctors of the National Institutes of Health , the DASH diet scores 3.3 points out of 5 in the category "Effectiveness of weight loss" and 4.5 points out of 5 in the category "Healthy Useful".
H DASH (Dietary Approaches to Stopping Hypertension) is a diet developed specifically to lower blood pressure when a person is experiencing hypertension.
But later, scientists realized that this diet solves many other important problems: lowering cholesterol levels, preventing stroke and heart failure, and normalizing weight. In addition, this diet is the best diet to prevent diabetes .
What is the meaning of DASH diet?
All the necessary ingredients (calcium, protein, fiber) that are responsible for the function of the brain and internal organs, as well as for the health of the hair and skin, are balanced in this diet.
It is also convenient because you do not need to calculate and monitor every ingredient: just lose some recommended products (fruits, vegetables, cereals, protein-rich foods and dairy products) and reduce the amount of salt in the dishes.
The main feature of the DASH diet compared to other diets is that it was developed for people who have to take care of their diet throughout their lives. This is why you do not need to face hunger: you can afford various and delicious dishes. You just have to have a few basic rules in mind.
Basic rules:
- It is not about the quantity of food but about its quality. Here are some basic principles to follow:
- Drink 2 liters of fluid daily.
- Eat 5 times a day. The weight of a dose should not exceed 215 g (8.80 ounces).
- Daily calorie intake: about 2,000-2,500 kcal.
- Sweets: no more than 5 times a week.
- Try to eat more cereals, seeds, beans, lean meats and vegetables.
- You should avoid drinking soda or alcohol.
- You can have less than 8 snacks a day (excluding basic meals.) But you only have one bite if you are really hungry.
- Alcohol and tobacco are prohibited.
- Reduce salt and consume up to 2-3 tablespoons a day.
- Your diet should include whole grain bread.
- Excludes smoked or fatty foods, pickles, pastry, canned fish and meat.
According to the DASH diet, in order to form a proper diet you need to think about your goals: if you want to lose weight or become healthier. If you want to lose some weight, your menu should contain fewer calories. In other words, you need to reduce the portions.
Your daily diet may include the following products:
- Cereals: not less than 7 servings per day (one serving = one loaf, 1/2 cup cooked pasta, 1/2 cup porridge).
- Fruit: no more than 5 servings per day (one serving = 1 fruit, 1/4 cup dried fruit, 1/2 cup juice).
- Vegetables: 5 servings a day (one serving = 1/2 cup boiled vegetables.)
- Non-dairy products: 2-3 servings per day (one serving = 50 grams of cheese or 0.15 liters of milk).
- Seeds, beans, nuts: 5 servings per week (one dose = 40 g (1.40 ounces)
- Animal and vegetable fats: 3 servings per day (one serving = 1 tablespoon olive oil or flaxseed).
- Sweet dishes: no more than 5 times a week (a teaspoon of honey or jam).
- Liquids: 2 liters (67 fl oz) per day (water, green tea, juice).
- Protein: 0.2 kg of lean meat or fish, eggs.
What to avoid:
Of course, we should avoid all typical "unhealthy" products.
You can eliminate harmful products step by step and, finally, the need to eat forbidden foods will disappear.
How to plan your diet: You can create your own menu taking into account the rules of the diet and the products you can eat.
You do not need to do anything special to create your diet: you just need to include the necessary products and gradually exclude the "bad". If your goal is to lose weight, cut back on recommended portions.
You can also find various delicious dishes that are suitable for DASH diet on the Internet. Conclusion:
The DASH diet is an easy, safe and useful diet that can help you feel better and get rid of excess weight.
Such a diet provides the necessary amount of micronutrients and vitamins in your body and there are no schedules to follow this diet. You can lose weight smoothly and without hunger or sudden weight fluctuations. And that means your body will not be stressed.
And have you already tried this diet? Did it help you? Share your experience with us!
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