DASH-diet (Dietary Approaches to Stop Hypertension or Diet for getting rid of hypertension), more than two decades ago was developed by an American cardiologist and is based on a special diet with restriction of salt and sodium, sweets, sugar and sugar-containing beverages, fats and red meat. But the peculiarity of it is that much more important to control what you fill your body throughout the day, not in any quantity. While those who aim to lose weight, calorie diet to follow will have.
In the application of the DASH diet uses food that is low in saturated fat, total fat and cholesterol, as well as many fruits, vegetables and low-fat dairy. That is, the daily diet should be sufficiently rich in magnesium, potassium, calcium, protein and fiber.
What you can and cannot One of the main advantages of this diet is that it is not necessary to look for specific products and to learn culinary innovations. All you need to perform your standard diet and accordingly to correct it. It will take about two weeks. Usually have to add in the diet more vegetables, fruit and grain (cereals) and to reduce the consumption of salt. Instead of salt can, for example, to use spices or lemon juice.
If your daily diet contains not more than two vegetables, add another serving for a second Breakfast and lunch. If your diet a little or non-existent fruits — take them down for snacking. A usual serving of oil, margarine and dressings for salad cut in half, besides, give preference to low fat counterparts. Increase servings of vegetables, rice, legumes. Also gradually begin to increase the intake of dairy products. But choose dairy products or fat-free or low fat.
If you are meat eaters, the portion of meat consumed will also have to gradually reduce to double or even triple — up to 200 grams per day. And be sure to include in your weekly menu at least two vegetarian meals.
Build your individual diet, DASH diet, using the following principles:
Products from whole grains can be in your daily diet to 8 servings.
(Serving size — 1 slice bread, 30 g of dry grains or about half a Cup of prepared cereal, pasta, etc.)
Low-fat dairy products, you need to take 2-3 servings a day.
(Serving 150 ml milk or yogurt or 40-50 g of hard cheese).
Protein foods in the form of lean meat, poultry, fish, eggs daily should not exceed 200 g.
The amount of fat should not exceed 3 servings per day.
Portion — teaspoon vegetable oil or margarine, a tablespoon of mayonnaise, tablespoon prepared salad dressing, etc.)
Vegetables — 5 servings a day.
(Portion is half a Cup, if it's a green vegetable, then twice more)
The fruit is also up to 5 servings a day.
(Per serving have one fresh fruit, ¼ Cup dried fruit or half a Cup of fruit juice)
Fluid intake, including soup, should not exceed 2 liters per day.
Low-fat sweets to pamper yourself right up to 5 servings, but in a week.
(Serving – one tablespoon of sugar or jam, a ball of sorbet or a half-full glass of soda)
Nuts, seeds, legumes, enough to eat up to 5 servings a week.
(A serving is 40 g of nuts or 2 tablespoons peanut butter or peas/beans — 80 ml dry product)
As proponents of the diet DASH if you follow the above rules, your diet will be balanced, delicious, nutritious and range from 1600 to 3100 calories a day.
The pros and cons of the DASH diet plus the diet very much. For example:
— absolutely safe for health;
— allows you to not only lose weight but also improve health;
— do not have to experience hunger;
— "imposes" a habit of healthy nutrition;
— does not require extra efforts to retain the achieved result.
— the food basket for this diet is not more expensive than the usual daily meals.
Some disadvantages of DASH diet also available, but they are quite relative. Judge for yourself:
— at the initial stage will have to make an effort to change your eating habits;
— the slimming process is not very fast;
— you will have to spend more time in the kitchen, because healthy food is always prepared on their own.
It is much easier to follow the DASH diet, if you split "joining in" at several stages. 1. Get a diary
So it will be easier to stick to a diet, to adjust it in case of need and to "clean up" the mistakes. Besides, a clear analysis just eaten will help you to be sure that your body gets enough essential products of different groups.
2. Increase your physical activity
Proven that nutrition and physical activity during their concomitant use is much more effective than each of these components separately.
3. "Come in" to the diet gradually
Start to adjust your body under DASH-diet slowly, don't try to change your lifestyle in one day.