The DASH Diet
There are so many diets out there, it’s hard to keep up with them. From the DASH diet to the Mediterranean diet, which one is right for you? Well, a lot of “trendy” diets nowadays are based on achieving a certain health result.
The DASH diet was originally created to lower blood pressure. Studies by the US National Institute of Health showed it could reduce blood pressure, reduce risk of heart disease, diabetes, and some cancers.
Bonus—it also helps you lose weight.
So, what is the DASH diet?
The DASH Diet
The core of the DASH diet, like so many other successful diets, is a focus on eating protein, vegetables, fruits, nuts/seeds, beans, good fats and low or non-fat dairy.
It has been proven to reduce cholesterol and improve insulin sensitivity in addition to lowering blood pressure.
Interestingly, this plan does not stick to your usual low or no sodium food options as most blood pressure lowering tactics suggest. The dash diet focuses on foods that are proven to help naturally lower blood pressure, like fruits and vegetables. These foods are chock-full of nutrients like potassium, magnesium and calcium to lower blood pressure.
Because the selection of foods on this diet are abundant, it can be a lifestyle diet, rather than a fad diet. Greatly reducing added sugars and simple carbs and replacing them with nutrient-dense foods will fill you up, reduce cravings and improve your health.
What Can You Eat on the DASH Diet?
The DASH diet goes into specifics on how many servings a day to target of each of the categories. See the DASH Diet’s table below:
|Type of food||Number of servings for 1600 – 3100 Calorie diets||Servings on a 2000 Calorie diet|
|Grains and grain products
(include at least 3 whole grain foods each day)
|6 – 12||7 – 8|
|Fruits||4 – 6||4 – 5|
|Vegetables||4 – 6||4 – 5|
|Low fat or non-fat dairy foods||2 – 4||2 – 3|
|Lean meats, fish, poultry||1.5 – 2.5||2 or less|
|Nuts, seeds, and legumes||3 – 6 per week||4 – 5 per week|
|Fats and sweets||2 – 4||limited|
So there you have it, in a nutshell.
You CAN eat breads, and even limit your sweets considerably and still lose weight and improve your health on the DASH diet.
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