DASH Diet: Safe Weight Loss

Are there universal diets suitable for everyone? Nutritionists are in no hurry to claim that all diets are equally suitable, because each organism is unique. Rather, the question should be about safety when the therapeutic benefit exceeds the risk. Does it sound weird? We found a diet that best meets the concept of safety and gives an excellent result. Meet the DASH diet.

High blood pressure is the problem of the century

For the past two decades, the US National Institute of Health has been investing in the development of a diet that helps reduce hypertensive blood pressure (Dietary Approach to Stop Hypertension – DASH). The problem is of current interest, because even healthy people face unexplained pressure surges that can cause cardiovascular disease.

The essence of DASH

Studying the issue of increasing pressure comprehensively, experts concluded that nutrition plays an important role in this problem. It turns out that high cholesterol leads to hypertension, so the diet we are considering is based on the quality of food, and not on its quantity. In addition, nutritionists are sure that the key to the formation of proper nutrition is the rejection of excessive consumption of foods containing sodium.

DASH rules are simple and do not require special expenses:

• Fluid intake of at least two liters per day;
• Meals up to five times a day, serving weight up to 215 grams;
• Calorie – up to two thousand a day;
• Limiting sweet foods to five times a week;
• Give up salt;
• The main components of diet are beans, cereals, lean meat and vegetables;
• Give up buns, smoked, fried or canned food.

Frequent snacks between main meals are allowed, but not more than eight times a day. This diet also requires increased intake of potassium-rich foods, including spinach, bananas and other foods containing this mineral.

How to lose weight correctly

With the help of the DASH diet, primarily cholesterol level reduceі, which triggers metabolic processes. Metabolism accelerates and the body begins to lose harmful fats. Nutritionists advise to adhere to a certain rule when weight loss does not exceed one kilogram per week. Try and stay healthy!