The Dash Diet, Which Doctors Consider The Best Diet To Lose Weight And improve Health

The Dash Diet, Which Doctors Consider The Best Diet To Lose Weight And improve Health
diet to lose weight

In the list of the best diets in the world, the DASH diet is considered one of the best diets for weight loss, and doctors from the National Institutes of Health mentioned it as one of the most effective diets for improving overall health “Achievement 3.3. Point (out of 5 points) in the category. I scored 4.5 points (out of 5 points) in the “Health Benefits” category today. Through our topic we will tell you in detail what the DASH diet is, how to implement it and why it is considered one of the best diets.

Dash diet to lose weight

The basic requirement of this diet is that it does not depend on the amount of food but on the quality. Here are some basic rules of the DASH diet that you must follow:

  • Drink 2 liters of fluids daily.
  • Eating 5 times a day, but the weight of one meal does not exceed 215 grams.
  • One meal contains between 2000 and 2500 calories.
  • Sweets no more than 5 times a week.
  • Increase your intake of grains such as legumes, lean meats, and vegetables.
  • Avoid drinking carbonated drinks.
  • Do not eat more than 5 snacks per day in addition to the main meals, otherwise you can eat, but in case you feel very hungry.
  • Abstain from smoking.
  • Reduce salt to no more than 2-3 teaspoons per day.
  • Include whole wheat bread in your diet.
  • Stay away from smoked or fatty foods, pickles, pastries, and canned fish and meat.

Your daily diet in the DASH diet

  • Cereals: at least 7 meals a day (one meal = a slice of bread, ½ cup of cooked pasta or ½ cup of rice or any other type of cereal).
  • Fruit: No more than 5 meals per day (1 serving = 1 medium fruit or ½ cup of dried fruit or ½ cup of juice).
  • Vegetables: 5 meals a day (1 serving = ½ cup of raw or cooked vegetables).
  • Fat-free dairy: 2 to 3 servings per day (1 serving = 50g of cheese or 150ml of milk, which is equivalent to 1 or 1 cup of low-fat yoghurt).
  • Seeds, beans and nuts: 5 meals a week (1 serving = 40 grams).
  • Animal and vegetable fats: 3 times a day (1 time = 1 teaspoon olive oil or linseed oil).
  • Sweets: no more than 5 times a week (1 teaspoon of honey, jam or sugar).
  • Liquid: 2 liters per day (water - green tea - juice).
  • Protein: 200 grams of lean meat, fish or eggs.

Eating is prohibited in the DASH system

Fast food or fast food, smoked, processed and canned meats, meats that contain fat, cookies, chocolate and sweets in general, soft drinks, and always remember that by quitting unhealthy foods you will be able to get rid of them gradually and in the end you will find that your desire to eat them has completely disappeared.