In the sea of diets out there, there’s one that really works and is pretty simple to follow as well. The so-called DASH diet has helped hundreds of people lose weight in a healthy manner quickly. It scores 3.3/5 on the “Weight Loss Effectiveness” category according to the National Health Institute, and a 4.5/5 in “Health Usefulness”. This makes it pretty close to being the perfect diet.
What is the DASH diet?
DASH is actually a shortcut for Dietary Approaches to Stop Hypertension. It represents a special diet aimed at high blood pressure. However, besides preventing this dangerous problem, the DASH diet will also regulate your cholesterol levels and significantly lower the risk of heart disease and stroke.
What’s the concept behind it?
Our body and brain need essential nutrients such as vitamins, minerals, enzymes and protein, and this diet has them all. There’s no need to calculate the amount of the food you need to eat – you just need to eat fruit and vegetables and avoid too much salt. With the fruits and veggies you can prepare delicious meals, but you also need to stick to some ground rules.
The DASH ground rules
- Keep your calorie intake between 2000 and 2500 kcal.
- Drink at least 2 l. of water per day
- Eat 5 meals per day, with one serving limited to a maximum of 215 gr.
- Add some cereal, nuts and seeds, vegetables and lean meat into your diet
- Don’t eat more than 5 sweets per week
- Avoid alcohol and sodas
- Avoid smoked meat, pastry, canned fish and pickles
- Add whole wheat bread in your diet
- Stay away from cigarettes
- Reduce your salt consumption
- Have no more than 8 tiny snacks per day
What can you eat?
Before starting the DASH diet, you need to make up your mind on your goals – whether you want to lose weight quickly or get healthier. If you’re set on losing weight, you need to reduce your food intake. Here’s the DASH diet plan for this goal:
Here’s what you need to avoid:
By eliminating these harmful products, the urge for unhealthy food should be gone as well.
How to plan the diet
You don’t need to do anything special – you just need to stick to the recommended foods and avoid the forbidden ones. Cut down your servings if you’re planning on losing weight, and follow the ground rules of the DASH diet.
The DASH diet is pretty simple to follow and one of the best. It can help you lose weight while also helping you feel better. It will provide your body with the essential nutrients it needs to function, which will result in quicker and healthier weight loss.