(Discover how to stop the cycle of thirst before it starts and burn fat around the clock with naturally sweet, salty and satisfying meals in Eat clean, lose weight and like every bite .)  This is because the DASH diet has proven its effectiveness, says Reshmi Srinath, MD, assistant professor at the Icahn School of Medicine in Mount Sinai. One study found that people who followed the DASH diet had lower blood pressure and LDL (bad) cholesterol levels than those who ate a typical American diet or a US diet infused with extra fruits and vegetables.
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And while the diet was not designed with weight loss as a primary goal, it's not a secret that many nutritional factors that influence blood pressure also influence weight, she says. Think about: processed foods, trans fats and excess sugar. According to a DASH study, adults who followed the diet lost more weight in the space of eight to 24 weeks than those who followed other low calorie diets.
What's going on (and what's off) of the menu?
So, what is the DASH diet for? It's a flexible diet that prioritizes whole foods like vegetables, fruits and whole grains, as well as fat-free or low-fat dairy products, fish, poultry, beans , nuts and vegetable oils like olive oil. "Unlike many popular diets, eliminating starches is not very important," Srinath says. "What most studies have found is that dieting really focuses on sustainability, so the people who lose the most weight are the ones who are able to diet and follow the diet." pace". Low carb diets out there is that it's really, really difficult to completely limit carbohydrates. That's why I think DASH is more acceptable to people. "Yaaas, the carbs!
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and the excessive absorption of fats, sugars and sodium, and yes, mixing processed foods instead takes up the problem of fats, sugar and sodium, says Srinath. "Processed foods account for 58% of all calories and 90% of added sugars that consumes the average American in a given day and 75% of Americans' average sodium intake (or about 1.5 times the sodium ANR per day, according to the Centers for Disease Control and Prevention) comes from of processed foods, by Harvard University.
"Excess salt – which is found in the majority of processed foods – can lead to high blood pressure, heart disease and stroke" Srinath said. "Lowering the amount of salt in yo But, again, with respect to salt, there is a connection between blood pressure and weight that can not be ignored. A diet high in sodium can lead to the development of obesity, according to a study, and salty foods are more likely to promote overeating, which obviously also leads to weight gain, according to another study. And now, it's more than obvious that excess fat and sugar can contribute to excess calories, blood sugar and insulin spikes, to inflammation and, yes, to greater weight gain, she says.
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If you are moderately active and between 19 and 51, the DASH diet recommends a 2,000 calorie diet per day which breaks down as follows:
- : 6-8 servings a day
- Meat, poultry and fish: 6 servings or less per day
- Vegetables: 4-5 servings a day
- Fruit: 4-5 servings a day
- Fatty or non-fat dairy products: 2-3 servings a day
- Fats and oils: 2-3 servings a day
- Nuts, seeds, dried beans and peas: 4-5 servings per week
- Sweets: 5 servings or less a week
- Sodium: 2,300 mg a day
Should you try it?
The DASH diet is an excellent choice for women with high blood pressure. "It's also a good option for anyone with a family history of high blood pressure, heart disease or stroke," says Ms. Srinath, even if you have not still showed signs of these problems. It's never too early for a diet that could help you avoid serious health complications on the road.
This is also a good option if you eat often or if you abuse it with processed foods, says Srinath. The food pyramid style guidelines can help you focus on whole foods without restricting particular food groups or making you feel private.
But the DASH diet is not a magic solution if you are looking for quick weight loss. "I think if people follow this diet, there can be healthy weight loss," says Srinath, "but weight loss is also linked to caloric restriction." If you're looking to drop, say, 20 pounds, you'll have to consume fewer calories in addition to hitting the recommended serving amounts. Still, if you are currently following a pretty junky diet, you could easily end up cutting the necessary calories with DASH, she explains.
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Remember, DASH was not designed to be a weight loss solution. Yes, making healthier food choices can help you lose weight, and in the end, the DASH diet will help you learn how to make those choices for the rest of your life.
The article Why the DASH diet is named The best diet in the world each year originally appeared on Women's Health.