Diet DASH - meals for hypertension and weight loss
What is so special about the DASH diet?
The first is to minimize the amount of salt intake, and secondly, to obtain the right amount of vitamins and minerals are necessary to maintain the normal pressure level. Thus, it is an eating plan rich in magnesium, potassium and calcium.
How it is effective for hypertension?
Very effective. In two weeks there is a decrease in blood pressure, so that it performs its task, but it helps if this diet to lose weight, feel better and healthier, that's what they think all the other curious minds.
Each diet has its sacred precepts, which can not in any way disturb the otherwise all will be in vain. DASH Diet is no exception, and here they are the main principles and rules:
You need to eat 3 times a day plus 2-3 snacks;
Basic nutrition plan involves no more than 2.3 grams of salt a day, but if a person suffers from diabetes, hypertension or kidney disease the recommended rate of salt a day not more than 1.5 grams.
The amount of fluid intake (including teas and soups) should not increase to 2 liters per day;
The basis of the food should reach vegetables, dietary meat, whole grains and less fat dairy products;
Sugar consumption also needs to be minimized. The week allowed all portions of sweets, that is, 1 time a day, you can treat yourself to half a glass of sweet drinks or ice cream, but have to choose only one of the two choices.
Consumption of red and processed meat should be minimized;
Exclude from the diet of foods containing saturated fats and cholesterol.
The DASH diet is useful?
It lowers blood pressure;
It prevents certain types of cancer;
Reduces the risk of stroke;
It is recommended in heart failure and kidney stones;
It improves mood and overall health;
It helps to lose weight.
Today, many western dieticians, the DASH diet is considered one of the most correct and healthy, along with a Mediterranean diet.
As it is easier to observe the DASH diet?
Try to eat as many fruits and vegetables;
Optionally, change your diet drastically. It is possible to do it gradually;
Meat eating once a day and not more than 200 grams;
To get enough protein in your diet include greater fat-free yogurt;
If you eat bread, and only a little whole wheat;
Choose unsalted meals and snacks;
Always read what is written on the labels of food products. You definitely need to know how many of sodium (salt), how many and what nutrients you are taking. Optional all to remember, but a rough picture of you in the head, all of the same composition.
Forget the salads, sauces and refuel more simple products, such as olive, grape or sesame oil with balsamic vinegar;
When you want sweet, eat a little bit better than dried fruit;
If you want sausage, just read the composition of the product, and you will realize that most of them are even hard to call the staple food. Then you just have to love yourself and not have to harm themselves dirtiest. That kind of attitude to this "food" helps to get rid of it.
What about coffee and alcohol?
Alcohol is a poison for hypertensive patients, so it is best not to drink at all, in which he had not been kind. Beer is also harmful, as well as vodka and wine.
As for the coffee, the creators of this diet, there is no specific position, because while the study did not give a specific answer, whether it is harmful for hypertensive or not. Be that as it may, if you are a healthy person and are interested DASH diet for the purpose of losing weight, the coffee you drink will not prohibit anyone.
The diet in the DASH diet, forbidden foods
What can you eat?
Carbohydrates. If so-called "right carbohydrates", they can have unlimited. It's almost all fruit and vegetables except starchy and starchy foods. Especially recommended for crops green. Multicolored In general, food is welcome, it is not only uplifting, but also provides a variety of nutrients.
Proteins. As for protein, then there is a need to ensure the right amount of protein for an adult. Another thing is that if you took up the diet seriously and will limit the consumption of certain types of meat, it's worth thinking about how to compensate the loss of protein in the diet and add the cottage cheese, eggs, a dish of beans or soybeans.
Fats. Contrary to some stereotypes, fats are also required by the body and can not be excluded from the diet. However, you need to carefully choose what we eat. Thus, diet is recommended to consume as little animal fat. If the meat - the diet if dairy products - the low-fat. Of the vegetable oils also necessary to select those that are rich in omega-3, such as olive oil or camelina oil. Healthy fats contained in nuts, fish, avocados.
What can not be:
Salty snacks, chips;
Alcohol;
Processed meats, sausages, smoked;
Fat and red meat;
Pastries and sweets;
Fast food, soda, semi-finished products;
As you can see, the standard set of forbidden products - simply everything that harms human health. Sweets can be of course a little bit, but they also need to choose. For example, the best dried fruit and jam instead of cake or dark chocolate instead of milk.
Is it possible to lose weight on a diet DASH?
This is not a diet, where you can sit a couple of months and then forget, the weight will come back if you start eating properly again, it would be strange if you do not come back. If you dare to such a change, then you need to be prepared not just "go on a diet" and change your lifestyle, learn to eat properly and take care of your health.
Lose weight on a diet DASH course can only be the result of the acceleration of metabolism and balance the body in the direction of the normal range.
Who wants quick results, will play sports and eat more protein. Activities at the DASH diet is recommended, but not required. It's a meal plan for people with health problems, so each has its own features.
To lose weight faster and more effectively, in addition to the basic rules of diet, you need to:
Being physically active;
Eliminate from your diet products containing gluten;
Minimize the intake of fat, semi-finished products, sweets, processed meat;
Do not go hungry between meals snacking on fruits, nuts and dried fruits.
Pros and cons of DASH-diet
What are the pros DASH diet:
It is recommended by doctors, it is not harmful to health;
It does not mean starvation or consumption of large amounts of fluids, or certain types of products such as rice diet or lemon;
Foods that are recommended in the DASH diet, simple and accessible;
Over time, it forms a habit to eat properly.
Minuses:
Many hard to give up a lot of junk food, which are accustomed to;
It is especially difficult by the fact that the used, there is salty and sweet foods without excess salt and sugar seems sweet, but fragrant herbs and spices no one forbids, and later rebuilt taste buds, and you start to feel the real taste of food;
Food is often necessary to prepare their own meals, as semi-finished products, canned goods, and other processed product does not comply with the principles of the diet;
In the DASH diet weight does not go at the speed of light, but rather gradually returned to its normal, so if you are looking for quick results, it is not for you.
To date, the DASH diet is considered one of the most correct and beneficial to human health, and despite the fact that it is designed for hypertensive patients, such a diet may improve health and the health of any person regardless of whether he suffers from hypertension or not.
The first is to minimize the amount of salt intake, and secondly, to obtain the right amount of vitamins and minerals are necessary to maintain the normal pressure level. Thus, it is an eating plan rich in magnesium, potassium and calcium.
How it is effective for hypertension?
Very effective. In two weeks there is a decrease in blood pressure, so that it performs its task, but it helps if this diet to lose weight, feel better and healthier, that's what they think all the other curious minds.
Basic principles DASH diet
Each diet has its sacred precepts, which can not in any way disturb the otherwise all will be in vain. DASH Diet is no exception, and here they are the main principles and rules:
You need to eat 3 times a day plus 2-3 snacks;
Basic nutrition plan involves no more than 2.3 grams of salt a day, but if a person suffers from diabetes, hypertension or kidney disease the recommended rate of salt a day not more than 1.5 grams.
The amount of fluid intake (including teas and soups) should not increase to 2 liters per day;
The basis of the food should reach vegetables, dietary meat, whole grains and less fat dairy products;
Sugar consumption also needs to be minimized. The week allowed all portions of sweets, that is, 1 time a day, you can treat yourself to half a glass of sweet drinks or ice cream, but have to choose only one of the two choices.
Consumption of red and processed meat should be minimized;
Exclude from the diet of foods containing saturated fats and cholesterol.
The DASH diet is useful?
It lowers blood pressure;
It prevents certain types of cancer;
Reduces the risk of stroke;
It is recommended in heart failure and kidney stones;
It improves mood and overall health;
It helps to lose weight.
Today, many western dieticians, the DASH diet is considered one of the most correct and healthy, along with a Mediterranean diet.
As it is easier to observe the DASH diet?
Try to eat as many fruits and vegetables;
Optionally, change your diet drastically. It is possible to do it gradually;
Meat eating once a day and not more than 200 grams;
To get enough protein in your diet include greater fat-free yogurt;
If you eat bread, and only a little whole wheat;
Choose unsalted meals and snacks;
Always read what is written on the labels of food products. You definitely need to know how many of sodium (salt), how many and what nutrients you are taking. Optional all to remember, but a rough picture of you in the head, all of the same composition.
Forget the salads, sauces and refuel more simple products, such as olive, grape or sesame oil with balsamic vinegar;
When you want sweet, eat a little bit better than dried fruit;
If you want sausage, just read the composition of the product, and you will realize that most of them are even hard to call the staple food. Then you just have to love yourself and not have to harm themselves dirtiest. That kind of attitude to this "food" helps to get rid of it.
What about coffee and alcohol?
Alcohol is a poison for hypertensive patients, so it is best not to drink at all, in which he had not been kind. Beer is also harmful, as well as vodka and wine.
As for the coffee, the creators of this diet, there is no specific position, because while the study did not give a specific answer, whether it is harmful for hypertensive or not. Be that as it may, if you are a healthy person and are interested DASH diet for the purpose of losing weight, the coffee you drink will not prohibit anyone.
The diet in the DASH diet, forbidden foods
What can you eat?
Carbohydrates. If so-called "right carbohydrates", they can have unlimited. It's almost all fruit and vegetables except starchy and starchy foods. Especially recommended for crops green. Multicolored In general, food is welcome, it is not only uplifting, but also provides a variety of nutrients.
Proteins. As for protein, then there is a need to ensure the right amount of protein for an adult. Another thing is that if you took up the diet seriously and will limit the consumption of certain types of meat, it's worth thinking about how to compensate the loss of protein in the diet and add the cottage cheese, eggs, a dish of beans or soybeans.
Fats. Contrary to some stereotypes, fats are also required by the body and can not be excluded from the diet. However, you need to carefully choose what we eat. Thus, diet is recommended to consume as little animal fat. If the meat - the diet if dairy products - the low-fat. Of the vegetable oils also necessary to select those that are rich in omega-3, such as olive oil or camelina oil. Healthy fats contained in nuts, fish, avocados.
What can not be:
Salty snacks, chips;
Alcohol;
Processed meats, sausages, smoked;
Fat and red meat;
Pastries and sweets;
Fast food, soda, semi-finished products;
As you can see, the standard set of forbidden products - simply everything that harms human health. Sweets can be of course a little bit, but they also need to choose. For example, the best dried fruit and jam instead of cake or dark chocolate instead of milk.
Is it possible to lose weight on a diet DASH?
This is not a diet, where you can sit a couple of months and then forget, the weight will come back if you start eating properly again, it would be strange if you do not come back. If you dare to such a change, then you need to be prepared not just "go on a diet" and change your lifestyle, learn to eat properly and take care of your health.
Lose weight on a diet DASH course can only be the result of the acceleration of metabolism and balance the body in the direction of the normal range.
Who wants quick results, will play sports and eat more protein. Activities at the DASH diet is recommended, but not required. It's a meal plan for people with health problems, so each has its own features.
To lose weight faster and more effectively, in addition to the basic rules of diet, you need to:
Being physically active;
Eliminate from your diet products containing gluten;
Minimize the intake of fat, semi-finished products, sweets, processed meat;
Do not go hungry between meals snacking on fruits, nuts and dried fruits.
Pros and cons of DASH-diet
What are the pros DASH diet:
It is recommended by doctors, it is not harmful to health;
It does not mean starvation or consumption of large amounts of fluids, or certain types of products such as rice diet or lemon;
Foods that are recommended in the DASH diet, simple and accessible;
Over time, it forms a habit to eat properly.
Minuses:
Many hard to give up a lot of junk food, which are accustomed to;
It is especially difficult by the fact that the used, there is salty and sweet foods without excess salt and sugar seems sweet, but fragrant herbs and spices no one forbids, and later rebuilt taste buds, and you start to feel the real taste of food;
Food is often necessary to prepare their own meals, as semi-finished products, canned goods, and other processed product does not comply with the principles of the diet;
In the DASH diet weight does not go at the speed of light, but rather gradually returned to its normal, so if you are looking for quick results, it is not for you.
To date, the DASH diet is considered one of the most correct and beneficial to human health, and despite the fact that it is designed for hypertensive patients, such a diet may improve health and the health of any person regardless of whether he suffers from hypertension or not.