What is the DASH diet? And why do doctors consider it one of the best diets? Doctors say this is the most effective diet for improving your overall health.
Consistent with the US National Institutes of Health, it's a score of three out of five in the weight loss effectiveness category. Four out of five in health benefits. The DASH diet was chosen because it is the number one diet out of 40 others. So who is this star? It's called the DASH diet
What does the DASH diet mean?
The DASH diet is safe and beneficial and will help you feel better and lose extra pounds. You will gradually lose weight without feeling hungry. Until you sell a yo-yo diet, it won't shock your body or bounce. DASH stands for Dietary Ways to Prevent High Blood Pressure.
Later, scientists realized that this diet solves other health problems. Because it reduces cholesterol and prevents brain and coronary failure. Lose weight even when obese. In addition, it is the best diet for preventing diabetes. The people who followed it were able to improve their insulin resistance as well as control their blood pressure
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What are the benefits of the DASH diet:
It also improves the condition of hair and skin. The convenience of this diet is that you do not need to count all the nutrients to monitor them. All you want to do is reduce your salt intake and eat some foods that are affected by it. Such as fruits, vegetables, grains, protein-rich foods, and dairy products.
The DAC diet is different from the hard and fast diets. It is a rich lifestyle change suitable for people who need to regulate their eating habits throughout their lives. But it requires abstaining from foods and not starving to trade them. You will have a variety of delicious dishes.
You only need to observe some general rules. It's not so much about the quantity of the food as it's about its quality. Drink two liters of fluid daily. Still drinking water or tea regularly is best. As long as you don't consume more than four cups of tea a day
How to interpret the number of servings of vegetables in a dash diet :
Try to eat five meals a day. Provided that one serving does not exceed two hundred and fifty grams. Therefore, it is mainly recommended to reduce the size of servings and increase their number. Reduce your daily calorie intake. It should be between two thousand and five hundred every day.
It also damages the liver, heart, and brain. Do not allow eight snacks a day. between main meals. But don't take it out of boredom. I was really hungry. Remember that your use is prohibited. Reduce your daily salt intake. To between two or three teaspoons. Your diet should include whole wheat preservation.
Eliminate smoked or fatty foods, pickles, pastries, and canned fish or meat. what will you eat? Consistent with the principles of the DASH diet, in order to come up with a sound plan, you want to set your goals.
Does one want to lose weight or become healthier? If you want to lose weight, you'll want to reduce the calories on your menu. In other words, you want to reduce your stake size. Anyone who follows it can eat subsequent foods.
wheat. At least seven servings a day. Note that one serving is often, for example, a little bread or half a cup of cooked pasta, or half a cup of oatmeal Fruits are five portions max, so a portion can be one piece of fruit.
Or ½ cup of dried fruit OR ½ cup of juice.vegetables Five servings each day Half a cup of steamed vegetables One serving Smoke-free dairy products Two to three servings a day.
It is, for example, fifty grams of cheese or one hundred and forty grams of the solution, seeds, beans, and nuts, five servings per week, and therefore the weight of the serving is forty grams. Animal and vegetable fats. Three servings every day. This may be a teaspoon of olive oil or linseed oil. candies. Five times a week maximum.
The ideal amount is one hundred grams per day of lean meat or eggs. What should be avoided is actually a change in diet and lifestyle.
Then you should avoid all typical unhealthy products. Nutrients and chips. Smoked and canned foods, salami, and sausages. Fatty meat, sweets, cakes, and various sweets. Soft drinks. When our bodies become hooked on junk food.
advisable to phase out harmful products. Don't try to stop completely overnight. Because if you do, you will expose yourself to inevitable failure. Take small, curious steps. I will be able to satisfy your cravings with time.
How does one plan your diet?
You can create a special menu that adheres to the rules of the diet. Include products that you are simply allowed to eat. You don't have to do anything special to create a salad diet. Simply add the necessary products and gradually eliminate the bad ones. If your goal is to cut back, then reduce the number of similar servings.
But some studies have shown that this eating plan can help people shed unwanted weight. During a 2006 study, researchers divided eight hundred and ten adults with mild or moderate hypertension into three groups.
The initial group was given some general advice on how to control blood pressure through lifestyle changes. The second group was instructed to reduce sodium intake to two thousand three hundred milligrams per day. and exercise from their alcohol consumption.
Subjects in the third group had to follow the same directions that were given to the second group. Subjects in the third group had to follow the same directions that were given to the second group. But with the addition of eating in accordance with the rules of the DASH diet.
After a year and a half, people from the second became heavier by about three-point-six kilograms. Whereas, participants from the DASH group lost an average of four intervals of three kilograms. These results were significantly better than those of the first group. Which managed to lose only a kilogram and an average of seven out of ten.
Is it the third eating system, the DASH diet? Or not :
We will consult with experts. Consistent with the numbers we mentioned earlier and which we received from the National Institute of Health, when he works he gets a score of three out of 4 out of five for the ease of follow-up category. But in fact, we are only on the street and it will be somewhat difficult to refuse salty, sweet, or fatty foods.
On the other hand, this diet does not prevent you from eating whole groups of foods. You will find many recipes to choose from and some of them should suit your taste Get ready to experience some difficulties when visiting restaurants and cafes.
Most restaurants serve huge plates of greasy foods or foods. So once you go out to eat, choose fruits and vegetables and avoid greens. Also, ask the young man not to add salt and spices to your meal. One of the favorite features of this diet is that you will never feel hungry, as its main principle is to make you feel satisfied and full.
Remember no more hunger today. Yes, at first it will be difficult to live without chips, pickles, or bowls. But your taste will adapt. In addition, your food will not be flavorless if you add some spices and herbs to it.
DASH diet Try it
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