DASH Diet and its beneficial magics

The DASH diet or Dietary Approaches to Stop Hypertension is on the list of the best diets for several years. Experts and doctors from various research centers around the world believe that this is the most effective diet that not only causes weight loss, but also strengthens people's he alth.

According to the National Institutes of He alth, the DASH diet scores 3.3 out of 5 in the Weight Loss Effectiveness category and 4.5 out of 5 in the He alth Effectiveness category.

What is the DASH diet?

All the necessary components (calcium, proteins, vegetable fibers) that are responsible for the functioning of the brain and organs, as well as for the he alth of the skin and hair, are balanced in this diet.

Also, this diet is very convenient because you don't have to constantly calculate and monitor every component of your daily menu, as their variety is great.

The DASH diet includes fruits, vegetables, grains, protein-containing foods, and dairy products. The most important goal of the diet is the reduction of s alt in food.

Ground Rules:

It's not about the quantity of food, it's about its quality. Here are some basic principles to follow:

Drink 2 liters of liquid per day
Eat 5 times a day. The weight of one serving should not exceed 215 g
Daily calorie intake: about 2000-2500 kilocalories
Sweet: no more than 5 times a week
Emphasis on vegetables, seeds, grains, beans, lean meats
Avoid alcohol and carbonated drinks
You cannot have more than 8 snacks per day in addition to the 5 main ones
Minimize your daily s alt intake
Diet allows whole grain bread
Exclude smoked and fatty foods, pickles, sweets, canned fish, fatty meat

What you can eat:

According to the DASH diet, a person must determine what his goal is - whether he wants to lose weight or improve his he alth. If you want to lose weight, your menu should contain fewer calories.

Cereals: no less than 7 servings per day (1 serving=per 1 slice of bread, ½ cup cooked pasta, ½ cup oatmeal)
Fruits: no more than 5 servings per day (1 serving=1 fruit, ¼ cup dried fruit, ½ cup fresh juice)
Vegetables: 5 servings per day (1 serving=½ cup cooked vegetables)
Skim milk products: 2-3 servings per day (1 serving=50 g cheese or 0.15 l milk)
Seeds, beans, nuts: 5 servings per week (1 serving=40 g)
Animal and vegetable fats: 3 servings per day (1 serving=1 teaspoon of olive or linseed oil)
Sweet: no more than 5 times a week (1 teaspoon of honey or jam)
Liquids: 2 liters per day (water, green tea, juice)
Protein: 200 g lean meat, fish, eggs