The DASH DIET Weight Loss Solution
The process of losing weight begins in the kitchen! You have probably heard of this saying quite a number of times but might be wondering how. Here is how.
The DASH Diet refers to a healthy eating plan that aims at reducing blood pressure. The abbreviation DASH stands for Dietary Approaches to Stop Hypertension.
The beauty of this meal plan is that it does not only cater to people with high blood pressure, but also those who seek to lose weight.
This article will shed light on the DASH diet weight loss solution.
What does DASH DIET entail?
The Dash Diet involves consuming healthy food items like whole grains, lean meats, low-fat dairy, and so on. Further, Dash Diet entails a reduced intake of items such as red meats, sodium and processed foods.
When it comes to this type of eating plan, two aspects are vital. First, variety is key which means that you should take a wide array healthful foods to obtain proper nutrients.
Pro tip: ensure that the contents of your plate are colorful, and have fruit-based desserts instead of pastries. Note that the DASH Diet provides healthier options to junk food.
The second aspect is portion control. Studies have revealed that eating smaller portions in the course of the day promotes weight loss.
The DASH Diet and Weight Loss
DASH Diet supports weight loss, in the sense that with this type of eating plan you avoid high-calorie, fatty, sugary foods that are attributed to obesity.
Eliminating foods with high fat content, processed items such as packaged snacks, sugary drinks, avoiding red meat, and limiting sodium intake contributes heavily to weight loss.
What does a DASH Diet meal plan look like?
A DASH Diet meal plan could have the following:
• Whole grains like brown rice, quinoa, oatmeal, and whole wheat products. These are rich in fibre and will make you feel fuller for longer, thus controlling your appetite.
• Lean meats like skinless fish and poultry.
• Vegetables including carrots, spinach, kales, broccoli and tomatoes. Vegetables aid in weight loss because they have low caloric values and minimal fat content.
• Fruits such as grapes, oranges, bananas, strawberries, peaches, dried raisins, prunes and apricots. By increasing fruit intake, you ingest numerous antioxidants that reduce risk of getting cardiovascular diseases.
• Legumes including lentils and kidney beans.
• Seeds and nuts like sunflower seeds, almonds, peanuts and walnuts
• Low-fat dairy inclusive of milk, yogurt and cheese. Generally, dairy is rich with calcium. However, some dairy products are loaded with saturated fats. Low-fat dairy is the type that is recommended for DASH Diet.
• Heart-friendly oils such as canola, avocado, safflower and olive oil. Such oils enhance insulin sensitivity as well as positive effects on cholesterol.
• Herbs and seasonings such as natural spices like Garlic and cayenne could take a basic DASH Diet to the next level, taste and health-wise.
What to limit when it comes to the DASH Diet
• White wheat products including white bread, rolls, and pasta
• Sugary beverages such as soda and processed juice.
• Salted nuts and chips
• Whole milk dairy products including butter and cream
• Candy
• Fast foods such as French fries and pizza
• High amounts of saturated fats which are common in coconut and palm kernel oils.
Benefits of the the DASH Diet
Other than weight loss, the Dash Diet has a number of benefits. Key among them include:
• Promotes healthy lifestyle – the DASH Diet calls for the intake of nutrient-dense foods that are high in antioxidants which prevent chronic illnesses like cancer, diabetes and heart disease.
• Improved metabolism – it helps to boost metabolism which in turn reduces insulin resistance, blood lipids and cholesterol levels. Insulin resistance is a leading cause of obesity. This diet plan will be especially important for people with metabolic syndrome.
• Maintaining weight loss – adherence to Dash Diet not only aids in weight loss but also helps in maintaining the desired weight. Research has proven that increased intake of vegetables, fruits and low-fat dairy helps in weight maintenance.
What are the side effects of the Dash Diet?
Unlike other eating plans which eliminate vital foods or have negative side effects, the DASH Diet has no known adverse effects.
Further, the DASH Diet offers a sustainable solution for weight loss, and maintenance. It is important to note that the weight loss journey might be challenging at the beginning.
However, the benefits that accrue with the Dash Diet are worth the effort.
How to easily transition to the DASH Diet
• Have a food diary: You will use this to record your eating habits. Be sure to put down everything you eat and skipped meals. The diary will be instrumental in tracking progress.
• Establish your calorie needs: To lose weight you will have to operate on a calorie deficit. You burn more calories than you consume. This can be achieved by incorporating physical activity alongside the DASH Diet.
• Consider gradual changes: Slow changes have been more effective in achieving weight goals. Changing everything suddenly is not stable as it could lead to craving of previous diets which could be counter-productive.
• Consult with your health provider: If you are having underlying conditions, talk to your health care provider to establish what is suitable.
• Want to snack? Grab a fruit!: Substituting unhealthy snacks with healthy ones not only satiates your hunger, but also promotes weight loss.
• Check the ingredients: Always read the ingredient list to rule out high caloric elements. Also, compare caloric values on various items.
• Well distributed calorie consumption: For instance, if you have a light lunch and heavy dinner, opt for heavy lunch and light dinner. You will easily burn more calories during the day that at night.
• Keep a regular sleep schedule: Having enough sleep of about eight hours a day will promote your overall wellbeing.
• Limit alcohol consumption: Alcohol is rich in calories which lead to weight gain.
• Consume more water: Simple adjustment like reaching out for a glass of water instead of sugar-sweetened beverages is a smart way of hydrating with minimal calorie intake.
Conclusion
Science has revealed that the DASH Diet causes sustainable weight loss in addition to improved metabolic health.
A huge percentage of people who have adhered to the diet have revealed this eating plan is easy to follow as it does not impose restrictions on a particular food group. This makes the Dash Diet the ideal solution when it comes to weight loss.
To find out more information about the Dash diet, click the link below:
Also check out these other DASH diets: