Healthy slimming in the long term with the DASH diet
Congratulations! American nutritionists appointed the DASH diet for best diet in 2016, as they should create a ranking for US News. Reason enough, we view the DASH diet more accurate.
This is the DASH diet
While the DASH diet was originally developed as an eating style to help lower blood pressure, it has been found to be a fabulous plan for weight loss. DASH stands for Dietary Approaches to Stop Hypertension “, which translated means something like ‘dieting tips for lowering blood pressure’. Primarily was developed the DASH diet for hypertension patients. Studies have shown, however, that with the diet plan in addition to the blood pressure and the weight is lowered. Hypertension and obesity are related in many cases. Approximately 350 million europeans suffer from high blood pressure – some of them do not even know it. Hypertension should be treated, he is one of the risk factors for cardiovascular disease.
How the DASH diet works
The DASH diet is not a diet per se, rather it is a change in diet with plenty of fresh vegetables and fruit and low-fat and low-salt foods. It is suitable for all people – even those whose blood pressure is normal. In the DASH diet is recommended a calorie intake of 2000 kcal per day. Losing weight so difficult, but the supply to 1,500 kcal can be reduced. It is important that will eaten four to five servings of vegetables each day, to as many servings of fruits and whole grains and low-fat milk and dairy products. Meat and fish are rarely on the table.
As finished products are included high in salt and additives, they are eliminated. Instead, you should prepare your own meals with fresh ingredients.
The DASH diet specifically
To eat as much fruit and vegetables, is often a change. With a little practice you get a taste. Start the morning with a serving of low-fat yogurt, oatmeal and a chopped apple in the day. As a snack, there are vegetable raw food, for example, carrots or cucumber with herb quark. For lunch you can prepare a vegetable stir-fry with brown rice. Consider only meat as a side dish and you prefer low-fat meats such as poultry. For dessert, there’s a piece of fruit.
Cravings in the afternoon? Satisfy the fruit. Also pepper to taste sweet, try it a try. Even a handful of nuts is a healthy snack.
In the evening there is a large plate of salad, served with bread and a low-calorie toppings. Watch out for hidden fats in meats and cheeses. Prefer to cream cheese, boiled ham or poultry sausage.
Sweets, salty snacks such as crisps, fast food and alcohol should be enjoyed only rarely and in small amounts.
The DASH diet in Check
The DASH diet is suitable in principle for everyone, because it promotes a healthy and balanced diet with lots of fresh ingredients. Who just a quick, two kilos would, however, get rid of, which is difficult to do with the DASH diet, or should pay attention to the total calorie intake and eat only 1,500 calories a day.