DASH diet is considered at this time, to be the most healthy and balanced diet in the world, because it helps you to protect your heart and lose weight almost effortlessly.
Moreover, experts say that DASH is not just a diet, but a lifestyle designed to help you be beautiful and healthy.
However, before you start DASH diet you need to know a few things about it. It is divided into two stages and the servings that you eat are very well calculated.
In the first stage, the food you eat will help you to thin your waistline and get rid of some weight and what you eat in the second stage will help you maintain your weight.
In addition, during this diet, blood glucose levels will remain normal, blood pressure is normal, bad cholesterol levels will drop and your heart will be in a word, healthy. In fact, Dash stands for Dietary Approaches to Stop Hypertension.
The Basic Principles of DASH Diet
1| Reduce the saturated fats: If you really want to lose weight and have a healthy heart, it is extremely important to reduce as much as possible the consumption of saturated fats, which are found in products such as butter, hydrogenated oils, fatty meat, fatty meat products, greasy cheese. Consumed frequently and regularly, these fats are deposited on blood vessels, slow the blood flow and cause a lot of problems.
Instead of saturated fats, Dash diet requires to eat only healthy fats that are found in olive oil, seeds, avocados, nuts, fish and other foods.
2| Reduce the amount of salt: A high salt intake increases blood pressure by favoring the water retention in the body. In the DASH diet is very important, even vital, to reduce the amount of salt that you use to season your foods, but also you need to stay away from foods that contain “hidden” salt such as canned vegetables, salty cheese, frozen foods.
3| Eat fish and lean meat: DASH diet does not prohibit the consumption of meat. However, it is recommended that you focus on eating fish, but you can also eat chicken or low-fat beef.
4| Limit consumption of egg yolks: Consumption of egg yolks should be limited. You are not allowed to eat more than 4 yolks each week.
5| Provide the essential nutrients to your body: To have a healthy heart and to lose weight with the DASH diet, you must provide the essential nutrients to your body. It is therefore absolutely mandatory consumption of whole grains, vegetables, fruit, fruits, lean meats, low-fat dairy, and foods rich in essential fatty acids.
DASH Diet for healthy weight loss, lower blood pressure & cholesterol
The First Stage of DASH Diet
The first phase of the DASH diet keeps 14 days, during which time you will adjust your blood pressure and will lose significantly weight. In this phase is extremely important to avoid consumption of whole grains, fruits and alcohol.
Instead, you should focus on eating:
A) Foods rich in protein but low in saturated fat: ham, lean meats, beans, lentils, soy, low-fat dairy, eggs;
B) Omega 3 essential fatty acids: avocado, olive oil, fish;
C) Foods rich in protein and healthy fats: oleaginous fruits such as almonds, walnuts, alone, pistachio.
Daily menu is:
– 2 servings of low-fat dairy products,
– 2 servings of fish or lean meat,
– one serving of oleaginous fruits,
– 4 servings of vegetables.
The Second Stage of DASH Diet
At this stage, you are allowed to eat the foods from the first stage, which you can add 6-8 servings of whole grains and 4-5 servings of fruits per day.