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.
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
What to avoid:
- Fast food
- Smoked, preserved, delicatessen meats
- Fatty meats
- Premade sweets, candies, waffles
- Fizzy drinks
The diet is extremely useful and suitable because it does not imply hunger and is suitable for following throughout life, not for a limited period.