DASH diet is a popular weight loss method and doctor recommended plan. DASH stands for Dietary Approaches to Stop Hypertension. The plan was developed by a registered dietitian by Marla Heller. This diet aims to lower blood pressure in 14 days by changing dietary habits. The DASH diet meal plan is based on a low salt, low fat diet, which should be accompanied by regular aerobic exercise.
If you are only aiming for a weight loss then this diet plan won’t suffice, it is an added bonus for patients of hypertension. The company’s website is not professional and it seems to cater to middle aged or senior citizens. The website contains valuable information about varied topic like children’s health, nutrition concerns, eating out and the need to abstain smoking and drinking. The National Institute of Health, The American Heart Association and many U.S government agencies support the DASH diet. The website also has a testimonial section which focuses on weight loss results, cholesterol and hypertension lowering benefits.
DASH Diet Plan
DASH diet provides a DASH diet Action Plan book which can be directly purchased from the website or independent retailers or Amazon site at a cost of $22. The book consists of 28 day meal plan, this diet can be customized to suit individuals calorie intake. The diet can be adapted to suit individuals with metabolic syndrome or diabetes. The book has a variety of delicious dishes and the dieter won’t feel deprived of any food.
DASH is a mainly a balanced eating plan, it is flexible and it helps to create a heart-healthy eating lifestyle. The eating plan requires no special foods. It provides daily and weekly nutritional goals.
The plan basically focuses on:
– Whole grains, fruits and vegetables
– Low-fat or fat-free products
– Beans, nuts, fish, poultry and vegetable oils
– Foods that are high in saturated fat are not in the plan
– Limiting sugar-sweetened beverages and sweets
The official DASH diet is for 2000 calorie/day diet:
– 4 to 5 servings each vegetable and fruits
– 6 or less of lean meat, fish or poultry
– 2-3 of low or no-fat dairy
– 2-3 servings of good fats
– 6-8 servings of whole grains
– 4-5 times seeds, beans and peas (weekly)
How to Follow the DASH Diet?
DASH does not restrict the entire food groups. There are countless recipe options but alcohol is not restricted. One can drink in moderation- one drink a day for women, two drink a day for men i.e. 5 ounces of wine or 1.5 ounces or liquor or 12 ounces of beer. Eating out is strictly restricted under this diet plan. Exercising is a must if you want to lose weight with DASH diet. Though with DASH diet you may miss many delicious foods you previously had, your taste buds should eventually adjust.
Advantages of DASH diet
– It has proven that it lowers blood pressure and cholesterol
– It is suitable for middle aged people and senior citizens
– There is no registration fee
– The plan encourages regular exercise
– The diet is not exaggerated or over hyped
Drawbacks of DASH diet
– The website is not professional and unimpressive
– The dieter need to have a strong motivation to succeed
– The plan is not enough for the dieters who want to notice fast results.
There is a downside with the DASH diet if you are not a veggie fan. It helps in preventing and lowering high blood pressure but it may not reduce your waistline. Though DASH recipes are low-point choices, it is a doable diet and is essential for you to follow if you have cardiovascular problems. The diet was mainly designed by Marla Heller to treat hypertension but in doing so it was found that weight loss was a benefit. As the diet didn’t require any restrictive measure or any fad dieting. Weight loss seems easy and an added bonus to the plan. Basically it is a diet plan aimed only for hypertension people who wishes to lose weight. It is a sustainable way for being healthy. If you want an effective and fast product that can help you to lose weight easily. You can chose Quality of Ingredients, Effectiveness in suppressing diet, helps in reducing weight and that increases metabolism.