The Dash Diet For Weight Loss
For those who are serious about weight loss one of the best diets is the Dash Diet
. This diet is a heart healthy diet and is also recommended for those with diabetes.
What the Experts Say
Most doctors as well as nutritionists and specialists in diabetes and heart disease rate this diet one of the best diets around. The DASH Diet is an approach to weight loss that is more of a change in lifestyle instead of a diet that you might use until you get to a weight loss goal. You will lose weight with this diet but it is also an approach to lowering high blood pressure, helping with any heart problems, completely nutritional, and is extremely safe. It was designed for helping these health problems rather than as aweight loss diet but experts soon found out that it did work fairly well with weight loss also. This sent the DASH diet to the top of the list as the top-ranked diet.
Overview
This diet is more of a balanced way of eating than a starvation type diet. It resembles other highly rated diets such as Mayo Clinic Diet,Mediterranean Diet, and the Vegetarian Diet. The diet was established to avoid as well as lower high blood pressure or hypertension. The assertion is made that a healthy pattern of eating is the key to high blood pressure decreasing and it will not hurt the old waistline either.
How Does the DASH Diet work?
As with every diet, there is a theory behind the DASH Diet. Nutrients such as calcium, potassium, fiber, and protein, are vitalinfighting off high blood pressure. With this diet you do not have to track each nutrient. Just emphasize foods you have always been told to eat such as fruits, vegetables, lean protein, whole grains, as well as low-fat dairy. Then cut out those foods that unfortunately everyone has grown to love such as fat laden and calorie full sweets and red meat. You then top this all off by cutting back on salt.
Calories
The National Heart, Lung and Blood Institute or NHLBI helped to develop DASH, and have published free guides on the plan. Both of these guides will take you through the manner of defining how many calories you need to eat for your activity level and age, tell you where the calories need to come from and will remind you to cut back on the salt. Very Simple!!
2000 Calories
For a diet of 2,000 calories, you need to have each day except where noted otherwise 6 to 8 grain servings; 4 to 5 servings each of fruit and vegetables; 2 to 3 servings of fat-free or low-fat dairy; 6 or even fewer servings of poultry, lean meat and fish, with one serving being the equivalent to an ounce; 4 to 5 servings a week of seeds, nuts and legumes, 2 to 3 servings of oils and fats; and 5 or fewer a week servings of sweets. DASH suggests that sodium not be higher than 2,300 milligrams each day and eventually working to stay under 1500 mg.
Ease Into the Diet Plan
The DASH diet is ok to ease into. Try adding only one vegetable serving to a meal, and a fruit serving to another. Prepare two or more meat-free meals each week. And start using the herbs and spices that have been hiding in the back of the cabinet as they will make it easier to forget that there is not any salt on the table. In time you will notice significant weight loss.
Meanwhile, you need to be encouraged to stick to a regular exercise program as no diet will help you with
weight loss without exercise.
by: Kurt Ross
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