What's the DASH Diet and Why Doctors Call It the Best Diet

 

what is the - diet and why doctors call

it one of the best diets doctors say

that this diet is the most effective way

to improve your overall condition

according to the National Institute of

Health it scored a three point three out

of five in the weight loss effectiveness

category and four point five out of five

in healthy usefulness

out of 40 diets evaluated it was chosen

number one so who is this all-star it's

something called the - diet the - diet

is an easy safe and useful plan that can

help you feel better and get rid of

excess weight you can lose weight

gradually no starving or yo-yo dieting

it won't shock or stress your body out -

stands for Dietary Approaches to stop

hypertension it's a diet developed

specifically to reduce blood pressure in

those with hypertension what scientists

understood later on that this diet

results tons of other health issues it

reduces cholesterol prevent stroke and

heart failure and brings weight down to

a healthy level even for those with

obesity plus it's considered the best

diet to prevent diabetes besides

controlling blood pressure people

following it managed to improve insulin

resistance what's it all about the DASH

diet balances all the necessary

nutrients and minerals like calcium

potassium protein and fiber that are

responsible for brain and overall organ

function it improves the condition of

your hair and skin as well what's

convenient about this diet is that you

don't have to calculate and monitor each

nutrient you just need to reduce your

salt intake and eat certain recommended

foods for instance fruits vegetables

grains protein rich foods and dairy

products compared to trendy crash diets

- is different this is a complete

lifestyle change it's for people who

need to take care of their eating habits

throughout their lives there's no

cutting out or starving involved you can

have all sorts of tasty dishes you just

need to keep in mind a few general rule

it's not about the quantity of the food

as much as it is about the quality drink

67 ounces of fluids per day ideally it

should be still water or green tea just

limit the tea to no more than 4 cups a

day try to eat 5 times per day one

serving should be no more than 8 point 8

ounces so it's basically better to have

smaller portions but eat more often

limit your daily calorie intake it

should be around 2,000 to 2,500 a day if

you have a sweet tooth you'll need to

control yourself you don't have to stop

eating sweet foods completely just no

more than 5 times a week

try to eat more cereals seeds beans lean

meats and vegetables you should avoid

drinking soda or alcohol this is because

too much alcohol elevates your blood

pressure plus it harms your liver heart

and brain limit your snacks to no more

than 8 per day in between meals but have

a bite only if you're really hungry

not for remember that tobacco use is

prohibited reduce your salt intake to a

maximum of 2 to 3 teaspoons a day your

diet should include whole wheat bread

exclude smoked or fatty foods pickles

pastries and canned fish or meat what

you can eat according to the - principle

to come up with a proper diet plan you

should keep in mind your goals do you

want to lose weight or become healthier

if you want to slim down your menu

should contain fewer calories in other

words you need to reduce the size of

your servings for anyone on the DASH

diet you can have the following

cereals no more than seven servings per

day one serving should be a slice of

bread half a cup of cooked pasta or half

a cup of oatmeal for example fruit no

more than five servings a day this could

be one fruit 1/4 cup of dried fruits or

half a cup of juice vegetables 5

servings in a day half a cup of steamed

vegetables could be a serving nonfat

dairy products two to three servings per

day for instance 1.8 ounces of cheese or

five ounces of milk would do just fine

seeds beans and nuts five servings a

week one serving is 1.4 ounces animal

and vegetable fats 3 servings per day

this could be 1 teaspoon of olive or

linseed oil sweet dishes no more than

five times a week a teaspoon of honey

where jam is okay fluids again 67 ounces

per day water is preferred but green tea

and juice are fine too protein 7 ounces

of lean meat fish or eggs a day is ideal

what to avoid of course it is a diet and

lifestyle change so you'll have to avoid

all the typical unhealthy products fast

food and chips smoked and canned food

salami sausage fatty meat candy cookies

and other sweets soft drinks because our

bodies form a dependency to junk food

you can eliminate harmful products

little by little don't try to go cold

turkey you're only setting yourself up

for failure take baby steps over time

your cravings will disappear how to plan

your diet you can create your own menu

by taking into consideration the diets

rules and incorporating the products

you're allowed to eat you don't have to

do anything special to create your diet

plan you just need to include the

necessary products and gradually exclude

the bad ones if your goal is to lose

weight cut the amount of recommended

servings you can also find all kinds of

tasty - approved dishes on the internet

and abundance of recipes for appetizers

and drinks main dishes and

desserts can be found there once you

look for them Reeth lost benefits the -

diet wasn't originally designed for

weight loss but there have been some

studies proving that this eating plan

can help people get rid of unwanted

pills in a 2006 study researchers

divided 810 adults with borderline to

mild hypertension into three groups the

first roof was given some general advice

on how to change their lifestyles so

that they could get their blood pressure

under control

the second group were given instructions

to keep their sodium intake under 2,300

milligrams a day exercise and limit

their alcohol consumption people in the

third group had to follow the same

directions as those from the second

group but also eat according to the -

guidelines after a year and a half

people from the second group became

approximately eight pounds lighter while

those from the - group lost an average

of nine and a half pounds and these

results were significantly better than

the results of the first group who

managed to drop only three pounds on

average is it easy to follow the dash

eating plan first let's consult with the

experts according to those numbers from

the National Institute of Health we

mentioned earlier - scored a three point

four out of five in the category of

easiness to follow but of course we're

only human it'll be a bit hard to say no

to your favourite salty sugary or fatty

drinks

otherwise this diet doesn't restrict you

from entire food groups there are tons

of recipe options out there so you'll

definitely find something suited to your

taste get ready to experience some

difficulties going out most restaurants

serve huge portions of salty or fatty

foods so when you go out to eat opt for

fruits and vegetables and avoid soups

also ask the chef's not to season your

meal as for alcohol you can't allow

yourself a bit every now and then but

remember that you still have to limit

yourself for the ladies that's no more

than one drink a day men shouldn't have

more than two per day and what's

considered a drink that's five ounces of

wine one and a half ounces of liquor for

12 ounces of

a nice feature of this diet is that you

never feel hungry the main idea is to

have a satisfied feeling of fullness

remember no starvation yes it might be

hard to live without chips pickles or

cookies at first but your palate will

adjust plus your meals won't taste bland

if you add some spices and herbs have

you ever tried the - diet if so how did

you like it tell us in the comment