How does Dash Diet Work ?
The?Dash Diet?is designed to help treat or prevent high blood pressure.
?
High intake of fruits and vegetables
Low-fat or non-fat dairy
Nuts, seeds, lentils, beans, and whole grains
Limiting foods high in saturated fat and sugar
?
The DASH diet is intended to be flexible and well-balanced. It does not emphasize special foods to eat. Instead, the diet focuses on eating a specific number of servings from various food groups.
The number of servings depends on how many?calories you need to consume daily, with calories ranging from 1,600 to 3,200 per day for adults
?
?Disclaimer: The information on this POST is not intended or implied to be a substitute for professional advice. The opinions expressed within this article are the personal opinions of the author. All content, including text, graphics, images and information, contained on or available through this article is for general information purposes / educational purposes only, and to ensure discussion or debate.
Thank you?…DASH (short for Dietary Approaches to Stop Hypertension) is a diet plan recommended for those who want to prevent or stop high blood pressure.
It is a flexible, balanced and heart-healthy eating plan promoted by the National Heart, Lung and Blood Institute to do exactly that.
It does this by increasing the intake of fiber and heart-healthy minerals, including calcium, potassium and magnesium, while decreasing the amount of sodium and unhealthy fats that you eat. The DASH diet emphasizes fruits, vegetables,?whole grains,?lean protein?and low-fat dairy. This eating pattern limits foods with added sugar and those high in saturated fat – such as fatty meats, full-fat dairy foods and tropical oils.
?
Most importantly, the DASH diet??at 2,300 milligrams daily, which followers will often lower to about 1,500 milligrams.
How Does the DASH Diet Work?
The DASH diet is similar to the?Mediterrean dietry pattern?but gives more concrete recommendations on actual amounts and limits of types of foods consumed. You’ll fill up on vegetables, fruits and whole grains on the DASH diet.
?
领英推荐
You can also enjoy moderate amounts of fat-free or low-fat dairy products,?fish, poultry,?beans and nuts. Foods high in saturated fat, such as fatty meats and full-fat dairy products, are strictly limited or, better yet, avoided altogether. "This style of eating isn’t telling you that you have to eliminate food groups, but instead gives you guidelines on how many servings per week you should ideally consume,
?
?It's more than just an eating pattern to reduce blood pressure and offers so many additional whole-body health benefits, similar to the Mediterranean diet.”
?
Can I Lose Weight on the DASH Diet?
Yes, you can lose weight in a safe and sustainable way on the DASH diet.
?
However, the trick is to keep an eye on your?portion sizes?and consider the?calorie content?you choose. For reference, women usually consume 1,200 to 1,600 calories on the DASH diet, while men consume 1,600 to 2,000.
?
Some people have an easier time losing weight if they eat small, frequent meals throughout the day, while others do better with a few larger meals.
You should try both methods to see what works best for you.
?
Although the DASH diet is not specifically designed for weight loss, it can help people lose weight.
?
For more articles like this, check out my website at dayalram.in/
?
Managing Director at DAYALIZE
7 个月A meta-analysis of clinical trials showed that DASH dieters lost an additional 3.1 pounds over the course of eight to 24 weeks. ?0.4 units of??body mass index in eight to 52 weeks. 1.05 centimeters of waist circumference??in 24 weeks compared to those on the control diets. In a randomized clinical trial, the DASH diet was associated with significantly decreased weight and BMI after eight weeks compared to the control diet. Long-Term Weight Loss If you remove?processed, sugary, salty and high-fat foods from your diet, as you do on the DASH diet, and exercise regularly, you’ll likely continue to lose weight. Weight Maintenance and Management Once you’ve reached your target weight, you should be able to maintain it on the DASH diet. The fiber and?protein will keep you satiated, while the calorie content is adequate to keep you energize.