The DASH (Dietary Approaches to Stop Hypertension) was originally created with the idea of treating high blood pressure, as the name implies. However, it has since evolved to be a diet that can also be used to spur weight loss and help decrease the risk of other diseases such as heart disease and cancer. When on the DASH diet, you eat lots of fruits and vegetables, cut back on “empty carbs”, and increase the amount of protein and healthy fats in your diet. The diet has you eating whole grains, lean meats, fish, nuts, and beans. Another tenant of the diet is lower sodium/salt intake. There are no specific “yes” or “no” foods. But by following the diet, you’ll be taking in important nutrients which will improve overall health, while eating foods in appropriate quantities, which will help with weight loss.
- The DASH diet promotes incorporating lots of healthy foods in to your diet and you’re likely to be eating a highly nutritious diet.
- There are no strict rules in the DASH diet about foods that you can’t have or must eat, so you’re less likely to fall off of the diet in a binge.
- The DASH diet is backed up by real research and evidence and has been shown to lead to weight loss along with control of diseases including causing a decrease in blood pressure.
- This is a diet that leads to a real sustainable lifestyle change and is a good set up for making sure that you maintain a healthy diet long-term.
- There is no membership or fee necessary to follow this diet!
- It’s up to you to take the tenants of the DASH diet and apply them to your life. There are no specific meals, meal plans, or rules to follow to guide every meal.
- The DASH diet does not have a specific calorie or macro limit, so even if you’re heating lots of healthy foods, you still have to be careful that you’re not over-eating these healthy foods so that you don’t gain or maintain weight when you’re trying to lose it.
- The DASH diet is based on how many servings of each food group you should have every day, so you have to have a good understanding of servings and portions in order to do well with this diet and avoid overeating.
- PS: check out this site for a portion guide.
If I didn’t tell you that the DASH diet was an excellent diet, I think they’d take my license away from me. The diet promotes all the best things: moderation, nutritious foods, and focus on health. It also sets you up beautifully for a lifetime of healthy eating, as opposed to a short-lived drop in weight which is usually followed by a gradual return of all the weight and then some. And not only is it a good plan to go with for weight loss, it also helps with other diseases that we all have some level of risk for developing, like high blood pressure. Did you know that incorporating lifestyle changes such as the DASH diet into your everyday life can work just as well or even better than medication to lower blood pressure? That makes it hard to pass up on the DASH diet. Finally, this is the only diet we’ve talked about so far in this series that has been specifically evaluated in multiple big research studies and has been shown to be effective. Yes, please.