The DASH Diet stands for “Dietary Approaches to Stop Hypertension”. Studies show that people using the Dash Diet lowered their blood pressure within a few weeks. Dash diet was declared the healthiest diet in US, and the results are visible after 14 days.
Whether you are preparing to jump into your favorite dress for a movie premiere and to look your best, whether you want to freely enjoy the rich festive table, and not to be afraid of the consequences for dress size, to lose weight and get rid of the belly fat.
This is a new DASH diet, or rather the regime of diet that conquered America, which is not based on counting calories but on the selection of the combination of foods.
It was developed by nutritionist Marla Heller and was recently named the healthiest diet in the United States because in addition to reducing excess pounds this diet strengthens the immune system, acts on blood pressure, lowers cholesterol and is recommended for diabetic patients.
PHASE 1: Get rid of the fat in 14 days
Over the next 14 days at breakfast, lunch and dinner you must include the following foods. It is important to note that the amount of poultry and fish per meal should not exceed the size of a palm, a measure of vegetables may be a handful, and cheese like matchbox.
- Protein-rich food:
- Red meat and poultry (without fat) and fish (salmon, herring and tuna)
- Legumes (green beans, peas, beans) and lentils and other vegetables (except potatoes and corn)
- Soybeans (in any form)
- Cheese (skimmed)
- Eggs and yoghurt (light)
- Healthy fats:
- olive oil
- nuts (raw, unsalted)
Rules: Eat three meals a day and two light snacks without skipping, drink plenty of fluids, Sleep regularly, and any physical activities are welcomed.
PHASE 2: Healthy eating until further notice
This is the phase that can continue even after a longer period. The pounds are melting more slowly, but because the results are long-lasting and healthy for your body and thereby build healthy eating habits.
The daily meals, along with proteins and vegetables from the first phase, should include:
- Fruit (piece of fresh fruit, half a glass of juice, a teaspoon of dried fruit)
- Whole grains (cereal with milk, slice of whole wheat bread or cookies, half a cup of rice or integral pasta) and two boiled potatoes.
Rules: Reduce the sodium in your diet. Choose fresh foods. Avoid adding salt at the table. Reduce your intake of bacon, sausage, hot dogs and luncheon meats such as corned beef, pastrami, bologna, ham, processed turkey and salami. Increase foods that are high in potassium, magnesium and fiber. Eat at least four to five servings a day of whole fresh fruit and four to five servings a day of vegetables. Eat tomatoes, oranges, bananas and potatoes for extra potassium. Increase foods that are high in calcium. Choose low-fat or fat-free cheese and yogurts and non-fat or 1% milk products daily. Reduce caffeine. Choose decaffeinated coffee, tea and diet sodas but do not exceed two per day. Drink adequate fluids, a good rule of thumb is to drink 8 cups of water per day. Quit smoking or reduce the numbers of cigarettes smoked.
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