Have you ever thought about trying the DASH diet for weight loss? The healthy eating plan was originally designed to help treat or prevent high blood pressure, but it can also promote weight loss, according to a study published in the American Journal of Clinical Nutrition. JAMA lingerie Find.
Dr. Deborah Lee from Fox Pharmacy says: “DASH stands for Dietary Approach to Stopping Hypertension. It was first tested more than 20 years ago, when it was first realized that blood pressure could be lowered by controlling what we eat.”
The researchers found that high blood pressure was less common in people who limited their red meat intake and cut back on sodium, fats, and refined sugars. Perhaps unsurprisingly, a side effect of cutting out these less-than-healthy foods can be weight loss.
So yes, the DASH diet can be effective for weight loss – but don’t expect it to help you lose weight. To lose weight sustainably, you need to be calorie deficient, eating fewer calories than you burn.
In this article, we explain how the DASH diet works, how to use it most effectively, and what foods to eat and avoid.
The Dash Diet: how does it work?
Anyone with high blood pressure is at increased risk of heart attack and stroke. By limiting consumption of red meat, sodium, fats, and refined sugars, the DASH diet aims to reduce an individual’s risk of developing hypertension.
So why does it work? For example, salt makes your body retain water. So, if you eat too much, the excess water in your blood means there is too much pressure on the walls of your blood vessels, thereby increasing your blood pressure.
In turn, saturated fat can raise ‘bad’ cholesterol, which has been linked to increased blood pressure. Fatty foods can also increase visceral fat – a really dangerous type of body fat that is stored deep inside the abdomen, surrounding major organs – and this can increase blood pressure by physical compression on the kidneys.
“The DASH diet is low in sodium but high in potassium, calcium and magnesium,” says Dr. Lee. “It’s also low in saturated fat and sugar – this is what is needed to lower blood pressure and for good heart function.”
The standard DASH diet involves limiting sodium intake to less than 2,300mg per day – just about a teaspoon of salt.
There is also an option to follow the ‘low sodium DASH diet’ where sodium is more restricted, to less than 1500mg per day.
So what can you eat?
“The diet includes lean meats and fish, low-fat dairy, whole grains, unsaturated fats, and fruits and vegetables,” Dr. Lee explains. “All high fat, high sugar and high salt foods should be avoided. This means not eating processed foods, which tend to be high in these ingredients.”
“You would eat about 2,000 calories a day, including six to eight servings of whole grains, four to five servings of fruits and vegetables, two to three servings of low-fat dairy (such as yogurt) and one ounce of low-fat- fatty meat or poultry, or an egg. In addition, it is recommended to consume 4-5 servings of nuts and seeds per week. You should consume five servings of sugar or less per week – for example, one tablespoon of jam is one serving.”
Is the dash diet good for weight loss?
Dr. Lee said. “In a 2016 review published on Review of obesitywith a meta-analysis comparing DASH with other low-calorie diets, it has been shown to be statistically significantly beneficial for weight loss,” she said.
“Those on the DASH diet lost about 3.1 lb (over the course of 8 to 24 weeks), 0.4 BMI units (over 8 to 52 weeks) and 0.4 inches more waist circumference (over 24 weeks) than those on the DASH diet. with other dieters. The effect of this diet was greater in overweight and obese individuals, compared with the standard Western diet.
“These can be small differences. But one of the key issues with losing weight is continuing to lose weight over time and keeping it off. These changes were noted after following the DASH diet for up to one year. ”
Dash diet for weight loss: what to eat
As we all know, the DASH diet involves cutting down on sodium, red meat, and fatty or processed foods and instead eating a diet rich in fruits, vegetables, whole grains, and nutrients. fiber.
Fruits and vegetables are good for lowering blood pressure – and aiding weight loss – not just because they’re low in calories and fat, but because they’re rich in antioxidants, substances found in plants that fight the effects of oxidative stress. , happens in our body every day
“Oxidative stress leads to the production of electrically charged particles known as Reactive Oxygen Species (ROS), said Dr. Lee. These have the potential to damage DNA and form the basis for the development of many of the chronic diseases we see today, including hypertension.”
“By eating more fruits and vegetables, you’re consuming large amounts of antioxidants and helping to fight oxidative stress, lower blood pressure, and reduce your risk of cardiovascular disease.”
“Lightly colored fruits and vegetables — such as beets, broccoli, sweet potatoes, pumpkin, carrots, strawberries, raspberries and blueberries — are particularly high in antioxidants. .”
Whole, unprocessed grains are also a good choice. The outer skin (skin) is especially rich in fiber, which has many health benefits.
“Fiber keeps you feeling full for longer and helps control appetite,” says Dr. Lee. “It helps with digestion and reduces the absorption of dietary cholesterol. It also reduces insulin resistance, aids in glucose metabolism (helps to lower blood glucose levels and avoid high insulin levels). Whole grains are also often high in potassium, which is beneficial for blood pressure control.”
So eat brown rice, pasta, breads and cereals, and avoid processed, white carbohydrates. Try to eat 100% whole grain products.
“Many studies, including one published in Nutrition MagazineDr. Lee goes on to show that replacing saturated fats in the diet with plant-based unsaturated fats, such as olive oil, helps lower blood pressure.
“Choose oils like sunflower, olive, avocado or ground flaxseed. Avoid tallow, butter, cream, lard, buttermilk, and cheese. The reasons for this are complex, but unsaturated fats have been shown to improve insulin sensitivity and have favorable effects on cholesterol. ”
Dash diet for weight loss: what to avoid
If you want to try the DASH diet for weight loss, you need to say goodbye to high-salt foods — and that doesn’t mean simply avoiding adding salt to your meals.
“Salt can be hidden in foods, so read labels and be cautious of what you eat,” says Dr. Lee. There is often a high salt content in sauces, dips, soups, ready meals and snacks”.
“Bacon, salami and other foods containing processed meat and fish can also be high in salt. Do not eat crisps, roasted nuts and other salty snacks. Don’t put a salt stew on the table or use it in your cooking, instead flavor your food with garlic, herbs, and spices.”
Takeaways are also not on the menu as they are often fried and high in salt. “Even curries and other convenience foods often have sauces that are high in salt and fat,” Dr. Lee warns.
Instead, create your own healthy, low-fat options at home. For example, you can spray potatoes with olive oil spray and bake them in the oven to make low-fat fries.
“Get rid of the habit of adding sugar to foods and drinks,” says Dr. Lee. “You can use a sweetener, or slowly wean yourself off. Use a teaspoon of honey every now and then, and choose low-sugar jams and marmalades.
“You are what you eat. Take care of your body carefully and make sure you eat well each day with a large amount of fresh fruit and vegetables. This will also work wonders. miracle for your general health.”
This article is for informational purposes only and is not intended to provide medical advice.
https://www.livescience.com/dash-diet-for-weight-loss A guide to the DASH diet for weight loss