DASH diet - Sensible weight loss with long lasting effect
The DASH (Dietary Approaches to Stop Hypertension) diet has become a hit among food programs. Not because it removes excess weight with a magic stick, but because of a reasonable weight loss and long-lasting effect.
The DASH diet is even more popular than well-known nutritional programs as Dr. Dukan's, for example. It also makes wonders for the silhouette, but not with the sweeps and too many deprivations, but in a far more healthy way. And it is with the long-lasting effect that many people are looking for. The DASH Diet became a hit 3 years ago and continues to be relevant among patients and nutritionists.
This program strives to avoid the big disturbances and generally put a person in a behavior that is uncharacteristic. The explanation of the medics that are in favor of the DASH regime is that the psychological burden, which inevitably occurs under too strict and restrictive regimes, not only exhausts the body but also triggers the brain to think in a protected mode. He strives to keep the body from slimming and to keep it - and becomes from a friend to an enemy. The most common consequence of this is the yo-yo effect, in which the effortlessly reduced weight is regained, and in more ...
The DASH diet is even more popular than well-known nutritional programs as Dr. Dukan's, for example. It also makes wonders for the silhouette, but not with the sweeps and too many deprivations, but in a far more healthy way. And it is with the long-lasting effect that many people are looking for. The DASH Diet became a hit 3 years ago and continues to be relevant among patients and nutritionists.
What is the miracle in this diet?
Unlike Ducan's high protein regimen, DASH examines the body as a whole organism that should not be disturbed or compelled to work forcefully in one direction or another.
This program strives to avoid the big disturbances and generally put a person in a behavior that is uncharacteristic. The explanation of the medics that are in favor of the DASH regime is that the psychological burden, which inevitably occurs under too strict and restrictive regimes, not only exhausts the body but also triggers the brain to think in a protected mode. He strives to keep the body from slimming and to keep it - and becomes from a friend to an enemy. The most common consequence of this is the yo-yo effect, in which the effortlessly reduced weight is regained, and in more ...
How does it work?
The DASH Diet is an acronym for the Dietary Approach to Stop Hypertension, developed by the American National Heart, the Lungs and Blood Institute and in its original form was programmed to deal with hypertension, high cholesterol and risk cardiovascular factors ). This is a remedial program that relies on simple and healthy food to maintain a good physical shape, without causing complications and without requiring victims to comply with the rules. During the study, the side benefit was also found. Namely - to lose extra pounds.What is it?
The diet is similar to the popular Mediterranean diet as it relies on more fruits and vegetables, milk and dairy products, white meats, fish, whole grains, legumes, and nuts. But it's a lot freer. There is, for example, no definite restriction of red meat or sweets. Only dosing and dosing is reduced. The same applies to carbonated beverages or alcohol. Weight loss becomes gradual and imperceptible. At the same time, blood pressure goes into normal limits, as does bad cholesterol. An important condition is primarily to consume fresh foods, reduce salt intake, cook more simply and without too complicated food processing, and most of all, eat homemade dishes rather than semi-prepared or fast food.Daily program
Daily calories vary according to gender, age, and intensity of physical activity (and it should be at least 30 minutes a day). On average, however, calories should not exceed 2000 per day and should be distributed in 6-8 small portions. If you want to lose weight more quickly, you can lower your daily calories to 1,500. But do not overdo it because over-limitation is not effective. American nutritionists recommend a teacup as a measure per serving. That is, everything you eat (meat, vegetables, fruits) should fit into this glass. It is recommended that dairy products are low-fat. There must be a variety of flesh. Weekly 2 meals and one fish must be eaten, it is the minimum. There should also be 4-5 servings a week of legumes and nuts. So the regime is very balanced and the body does not suffer from the lack of one or the other. The mandatory element in this diet is the maximum reduction in salt consumption. If this condition is not met, do not expect an effect. Learn to read the food labels too, because in many of them there is too much-hidden salt. And do not use ready-made sauces.What are the benefits?
According to the study of the American Institute, the optimal health effect is if the diet is kept for at least 2 weeks. This balanced pattern of nutrition not only leads to a certain disorder (high blood pressure is almost immediately in the norm), but it also helps for a much better quality of life. Compliance with DASH is not so expensive from a financial point of view, as for instance Duke. It does not require big sacrifices because the regime allows you to eat different foods and not get hungry. There is no contraindication and can be observed by everyone, even vegetarians or people intolerant or allergic to gluten foods.Important during the regime
To have the effect of the mode, you have to follow a few very basic terms.- The first is not to stay hungry. You will not achieve anything, but you will only get nervous. And that's not the purpose of the diet. Stick to the serving as a cup, and if you want to lose more, reduce the calories, not the volume. Or replace the products with more fat with lower fat;
- Once you have finished the mode, try to continue eating in a similar way, rather than throwing yourself into "forbidden" meals at once. The diet allows sweets and alcohol, but do not overdo it. A glass of wine a day for women is enough. And for desserts, try to choose ones with more nuts and dried fruits, as they are useful;
- Do not find reasons to postpone your 30-minute daily gymnastics or sport, they are also essential to the regime. Thus, more calories are burned, and the body is toned. And something too curious, which at first glance does not have a direct link to diet;
- During the regimen, take the time to enjoy your favorite entertainment: cinema, dancing, walking, cosmetic procedures, good book. This, according to American scientists, is part of the program and acts at a deeper psychological level, creating a sense of satisfaction.
Diet Advice
Here are some tips that will help you during your diet.- Do not fall below 5 meals a day to feel fuller;
- choose vegetables and fruits of different colors. They give different vitamins and minerals, but also satisfy the senses;
- chew slowly to make it safer faster;
- do not consume more than 200 grams of meat and fish a day, that's enough;
- rate vegetarian dishes and learn to include them more often in your menu even after the diet;
- after the diet, gradually increase the dairy products and gradually move from low-fat to full-fat;
- always eat little nuts, fruits, and yogurt at breakfast to give you the start of the day.
