DASH diet to lose weight

Thanks to the nutritional premises on which the DASH diet is configured, it is an ideal plan to help us lose weight in an easy way and without having to stop eating anything you like. In addition to this, it is a method that will considerably improve your state of health since it is beneficial for people with different conditions:

• Type 2 diabetes
• Polycystic ovary syndrome
• People with high cholesterol
• People with hypertension or high blood pressure

The original idea of ​​this diet was to combat blood pressure , however, it has been found that it manages to reduce other conditions in addition to helping us lose weight in a healthy way. His eating plan manages to considerably reduce saturated fat, sodium consumption, as well as simple carbohydrates, food groups that promote weight gain.

The basic premises of this diet is to increase the consumption of fruits and vegetables while also balancing the protein intake. The goal is to eat in a balanced and healthy way, controlling the size of the portions to lose weight and feel comfortable with yourself.

To do the DASH diet to lose weight, it is important that you know that you can eat everything but controlling the recommended daily portions. This method is based precisely on the exhaustive control of the food you eat each day in order to establish an energy and caloric balance that will help you to be fit and eat healthy. The maximum daily calories are 2000, you should not go over this because, otherwise, you will not notice the weight loss.

Next, we show you the nutritional scheme that you must follow daily in order to benefit from this diet:

• Grains : You should have between 6 and 7 servings of whole grains each day. By “grains” we mean complex carbohydrates (rice, bread, pasta, etc.) that must be made from whole wheat flour to reduce the sugar level and have a rich source of fiber.

• Fruit : every day between 4 and 5 pieces of fruit should be taken to benefit from its many vitamins and minerals that they provide. The most recommended is that the pieces you take are fresh and in season.

• Vegetables : daily you should take 4 or 5 pieces of vegetables a day. To achieve this, it is best that you prepare salads, chop tomatoes and that your recipes include some vegetables, so it will be much easier to comply with this premise.

• Skimmed dairy : 2 or 3 servings of dairy a day should also be part of your diet. This group includes the milk you drink with coffee, for example, as well as yogurts or cheese. You should not exceed 3 servings a day to lose weight on the DASH diet.

• Low-fat protein : At most, you should have 6 servings of healthy proteins such as lean meats (chicken, rabbit, or turkey) and white fish. So if you have a turkey sandwich with 3 slices for breakfast, for example, you should know that during the day you can only have 3 more pieces of protein.

• Legumes : weekly the maximum intake of 5 small portions of legumes a week is recommended because they are rich in calories but also contain a large amount of nutrients that are favorable to the body. So, include them in your diet but in a controlled way.

• Healthy fats : daily we must also include fats in our diet but not all of them are valid, but those that are considered “healthy” are the most indicated. In this sense, you should know that olive oil is rich in these fats, as well as nuts, avocados or fish such as salmon, for example. At most you will have to take 3 servings a day of these fats in order to lose weight.

• Sweets : we have already said that the DASH diet does not prohibit any food but rather controls its consumption. In the case of sweets, you can take 5 servings weekly but always keeping in mind that their nutritional contribution is of quality, that is, no buns or packaged products, opt for sweets such as gelatin, maple syrup, sorbets, etc.

At FastlyHealwe discover the most suitable foods to lose weight so that you know how to recognize the best vegetables, proteins and fruits that will help you burn those extra pounds.

Next, we are going to offer you an example of a menu in the DASH diet so that you understand how you can apply the premises that we have just detailed in the previous section. What we propose at FastlyHealis an example, that is, you can modify it according to your preferences but following the guidelines already detailed.

DASH diet menu

• Breakfast

Orange juice + coffee with skimmed milk + 1 whole wheat toast with turkey + seasonal fruit

• Midmorning

Handful of nuts

• Lunch

Lettuce, tomato, cucumber and carrot salad + 100 grams baked chicken + 1 piece of whole wheat bread + Fruit of the season

• Afternoon snack

Nonfat yogurt

• price

Boiled spinach with onion + lemon hake + 1 light gelatin

In addition, you should drink at least 2 liters of water a day to be in optimal health and to purify your body internally, thus reducing fluid retention. If you want to promote weight loss, at FastlyHealwe recommend some good herbal teas to lose weight .

We have already pointed out that the DASH diet was not designed with the aim of losing weight but that its function was indicated to reduce hypertension and, thus, to be able to treat people who suffer from this condition. In fact, this eating method has been shown to lower blood pressure in 14 days, making it a perfect plan for these patients. But, in addition to this, DASH has also achieved other benefits such as the following:

• Reduces cholesterol : thanks to the good food distribution as well as the balance between all the food groups, this diet helps reduce bad cholesterol in the blood.

• Reduces the risk of diabetes : As processed sugars are not part of this diet and neither are simple carbohydrates, the risk of diabetes is greatly reduced.
• Helps to lose weight : we have already indicated throughout this article that one of the effects of this diet is that it promotes healthy lifestyle habits and, therefore, manages to provide your body with the calories and nutrients it needs, causing you to lose the over weight.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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