You want to lose weight and keep your health, then for sure, you should start the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension which has been created to battle against high blood pressure. This diet is considered to be the best one when health is considered according to the U.S News & World Report magazine.
As per a conducted study by the National Heart Lung and Blood Institute, the DASH diet reduces blood pressure and LDL cholesterol in the blood. Thanks to its use scientists have come to the conclusion that the implementation of this diet can prevent heart failure, strokes, and diabetes. Plus, it helps in regulating body weight.
In the case of weight loss, you should use the same diet, but you need to take in smaller portions. For men recommended servings are 2000 calories a day, and for women, 1600 calories a day.
The scores of this diet are very high, namely 4.5 out of 5 points in the category of health, and 3.3 points in the weight loss category.
This diet was inspired by vegetarian people who commonly have normal blood pressure. Plus, it is based on onlow-fat dairy products, whole grains, vegetables, fruits, and oilseeds. It does not contain any sweet foods and a very little salt.
In this diet, all vitamins, minerals and plant fibers which are vital for the health of the body are included in this regime. When this diet is concerned there is no hunger or restriction in the food you take in, but all you need is to follow the basic rules.
The taken quantities of food depend on the purpose for which you implement this diet, whether it is for health reasons or for losing weight.
The ideal food combination of daily DASH diet:
*** 1 serving = 1 fruit of 150 grams
*** 1serving = half a cup of cooked vegetables
*** 200 grams of lean meat
*** 1 serving = 1 slice of wholemeal bread
*** 1 tablespoon of olive oil
*** Almonds, walnuts, and hazelnuts
***2 liters a day containing water, juice, or green tea
Have in mind that you should avoid all unhealthy products. In the beginning, you may find this difficult, but when it turns into a habit, the desire for their consumption is completely gone.
*** For 1600 calories
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