diet / fruit / Health / Uncategorized / Vegan / vegetarian / weight / weight loss

Dash Diet

What Is The Dash “Diet”

There Is a “Diet” (Dietary Approaches to Stop Hypertension) out there that ranks In the top 10 of “Diets” and It’s just for people who suffer from high blood pressure, obesity, and high cholesterol. The Dash “Diet” Is a dietary approach to stop hypertension… The DASH “Diet” emphasizes foods that are lower In sodium as well as foods that are rich In potassium, magnesium, and calciumNutrients that help lower blood pressure as well as the blood pressure medications, and help with depression. Even with a sodium Intake of 3300 mg/day. Since then, numerous studies have shown that the DASH “Diet” reduces the risk of many diseases, Including some kinds of cancer, stroke, heart disease, heart failure, can help slow the progression of kidney disease, and reduced risk of developing diabetes and reduce risk In depression. It has been proven to be an effective way to lose weight and become healthier at the same time.

Originally when the Dash “Diet”  first came around In the mid 90’s. People actually were losing weight on It.  The “Diet”  Itself was high In refined grains and starchy foods. This “Diet” also claims that If you are overweight and want to lose weight you can do this “Diet”. Why has the DASH “Diet” been ranked as the best “Diet”the healthiest “Diet”, and the best “Diet” for diabetes, 8 years In a row? The expert panel of physicians assembled by US News & World Reports chose DASH because It Is proven to Improve health, has a balance of healthy food groups, and It actually works!

The DASH “Diet” Is a plant-based focused “Diet”, rich In fruits, and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart-healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.

Weight Loss

The Dash “Diet” was originally developed to help those who suffer from high blood pressure as a way to lower It. But It also proves to be an excellent way to lose some excess weight. The Dash “Diet” Is a plant-based style “Diet” It helps your metabolism to wake up and start weight loss. If you are Vegetarian there Is a meal plan for you If you are a meat eater there Is a meal plan for you as well. The “Diet” puts emphasis on real foods, heavy on fruits and vegetables, balanced with the right amount of protein, DASH Is the perfect weight loss solution. It Is filling and It makes you feel satiated. Because It Is healthy, you can follow It for your whole life. And It Is a plan that you can feed your entire family, with larger portion sizes for those who don’t need to watch their weight. It helps you easily lose weight, even though you feel as If you are not on a “Diet”, and It actually have special benefits for people who carry their excess weight around the midsection, or who have metabolic syndrome, type 2 diabetes, PCOS, or postmenopausal weight gain. And, It has been shown to be very effective In lowering blood pressure and cholesterol and you will be healthier and look younger.

Dash Diet For Vegetarians

The Dash “Diet” It’s just for meat eaters. There Is a 14-day meal plan just for you.  And It Is flexible enough for those who love meat/fish/poultry with an additional 14 days of meal plans for omnivores along with even more recipes. It also supports those who want an all natural, additive-free approach to The DASH “Diet”. Therefore, with some tweaking, The DASH “Diet” can be modified to fit the needs and desires of both vegetarians and vegans.

Let’s consider the two categories that need adjustments: dairy and meat/fish/poultry. In the dairy department, vegans and vegetarians who choose not to eat dairy can substitute nondairy soy and grain products, such as soy beverages, soy and grain “cheeses,” soy sour cream, and soy yogurt. These products are available In low-fat forms and typically are low In sodium.

Side Note: Remember that on some days, you may eat a few more or fewer less servings than recommended for a particular food group. That’s OK, as long as the average of several days or a week Is close to the recommendations. The exception Is sodium. Try to stay within the daily limit for sodium as much as possible. Also, note that the values for nutritional Information may vary according to specific brands of Ingredients you use or changes you make In meal preparation.

The Plan: The DASH “Diet” eating plan Is a diet rich In fruits, vegetables, low fat or nonfat dairy. It also Includes mostly whole grains; lean meats, fish, and poultry; nuts and beans. It Is high fiber and low to moderate In fat. It Is a plan that follows US guidelines for sodium content, along with vitamins and minerals. In addition to lowering blood pressure, The DASH eating plan lowers cholesterol and makes It easy to lose weight. It Is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. It can be considered to be an Americanized version of the Mediterranean “Diet” and to be easier to follow since It has more specific guidelines. The plan below Is for The Original DASH “Diet”, which was designed to lower blood pressure, and was not specifically a weight loss plan. The pumped-up version for weight loss Is lower In calories and encourages you to STAY AWAY FROM  refined and processed foods, which are empty calories.

Final Thoughts

I would recommend this “Diet”  If you are looking to lower your blood pressure, lose some weight, help manage Diabetes, and help with PCOS or If you looking to get more vitamins, minerals, fruits, vegetables, and more wholesome food than this “Diet” Is for you. Just like any other “Diet” always do your research and talk to your doctor If you have any questions.

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Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.


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