Move over Paleo, Keto and Mediterranean diets, There’s a new diet created by the National Heart Lung and Blood Institute (NHLBI) called the DASH diet which doctors from the National Institute of health have acclaimed to be one of the best diets formulated for weight loss with a 3.3 rating out of 5 and scoring it 4.5 out of 5 in the category of health usefulness.
The DASH diet was actually created by the NHLBI primarily for improving high blood pressure, hypertension, but doctors have found how it reduced the risk of stroke, controlled weight decreased heart disease and cholesterol. The diet is excellent for losing weight and also helps patients suffering from diabetes. According to the CDC (Center for disease control and prevention), almost 1 in 3 adults suffer high blood pressure. US News and World Report has even named it the best diet to appear in eight years.
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Studies have found that those who followed the DASH diet experienced lower blood pressure and LDL (bad cholesterol) in comparison to those observed diets that included extra fruits and vegetables.
Although the diets weren’t exactly formulated with weight loss in mind, its nutritional elements that reduce blood pressure have also been found to reduce weight. Those who followed the diet displayed more weight loss in 24 weeks than those following other diets.
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The advantage of the DASH diet is that it incorporates all of the elements like protein, vegetable, fibre and calcium primarily required for cognitive function as well as the smooth function of all internal organs, and skin and hair health. Unlike other diets where you may have to monitor various factors, this does not need you to calculate components. All you need to do is eat the recommended vegetables, fruits, grains, and dairy and protein-rich foods. You also have to reduce your consumption of salt.
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The biggest advantage of the DASH diet is that it was invented for people who have to diet the major part of their lives and as such will not have to fight off food cravings, be mindful of calculations and at the same time be allowed to eat various foods that one likes providing the rules of the DASH diet are met. This diet concerns itself with the quality of food rather than the quantity of food.
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The following is an example of a daily dash diet that advises what is permissible where the maximum amounts are recommended. It does not mean you have to eat the maximum amounts but according to your appetite.
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The best way to give up such foods is to take it one step at a time by giving them up slowly and soon you’ll find you won’t wasn’t them so much.
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The best way to plan out a dash diet is to create your own according to your taste but integrating the protocols of the diet. If you are planning for weight loss, just reduce the amount of servings daily. The DASH diet is an easy, safe and perfect way to acquire all nutritious elements required for good health. Moreover, you can reduce your weight gradually without any sudden surges of weight loss which is bad for body stress.
In fact, even vegetarians can plan a DASH diet for themselves as it includes three different plans like the vegetarian plan, the weight loss plan and the original plan.
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According to the dietary guidelines for Americans, the DASH diet is a healthy eating plan for the entire family especially those who want to decrease blood pressure and lose weight. It provides all of the benefits required for a healthy heart, good cholesterol, preventing inflammation. Research has proved that it also decreases blood pressure in children with high blood pressure.
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If you are habituated in eating out or too much-processed food, then the DASH diet is best for you to balance your food intake. The basic food pyramid of the dash diet will help you get back on track with wholesome foods without any restrictions of the food groups that you are habituated to consuming so that you aren’t deprived.
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As you can see from the tables above, you can snack in moderation where the Dash diet is concerned. There are some people who like to snack at bedtime which is not recommended as you should eat an hour or two before sleeping but in case you must, then opt for these healthy bedtime snacks only.
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