DASH Diet the Best Diet Plan?

Advice on losing weight ranges from the bizarre to the dangerous as consumers are urged to follow one diet after another. But studies have shown that some diets don't work and some, in fact, can be dangerous. Fad diets are risky and often fool people by claiming to be healthy.

All diets can change your life and impact your health. That's why you want to have an informed opinion on the weight loss plans that you want to try. You need to make sure that the diet is a healthy one and will help you lose weight safely.

There is one diet that is making the news today because it's both healthy, effective and has the ability to help you deal with certain health related issues such as high blood pressure and high cholesterol. This diet is called the DASH Diet. Let's take a look at this diet and you can decide if it will work best for you.

What Is the DASH Diet?

DASH officially means Dietary Approaches to Stop Hypertension. The DASH Diet is one that's suggested by a department within the National Institutes of Health (NIH).

This diet is recommended to not only help users lower their high blood pressure, but as a key to preventing it as well. But achieving and maintaining good heart health isn't the only benefit. You'll also lose weight.

The diet has been well received because it can be tailored to each person rather than approached as a one eating plan fits all type of diet. Since your body is different from anyone else's, you need a diet plan that's customized for you.

DASH Diet and Weight Loss

How Does the Dash Diet Work?

Those who choose to follow this diet begin by first looking up their gender and age group according to the diet's guidelines. These age groups are broken down by ages 19 to 30, 31-50 and those who are 51 and older.

Next, users would look up the status of their physical life. The guidelines here differ as to whether the user is very active, somewhat active or not active. By breaking the diet down according to gender, age and physical level, the diet helps ensure success.

Once the gender, age and physical level is found, then the user would look up the amount of calories he needs for his health requirements. A man between the ages of 19-30 who isn't active needs 2,400 calories while a man in the same age group that's very active needs 3,000 calories.

But a woman in the same age group with the same lifestyle would need 2,400 calories if she were very active. Once the person has figured out the level of calories she needs to consume for her body type, then it's time to figure out the meals according to the DASH Eating Plan.

DASH Diet Hypertension Reduction

This plan will lay out all of the nutritional foods your body should eat for optimal health. Because you'll be eating nutritionally, you'll get what your body needs and you won't end up feeling as if it isn't getting the right vitamins and minerals - like what happens with fad diets.

On the DASH Eating Plan, you'll get a list of foods that will guide you step-by-step in the direction of what you should eat. You'll get a list of grains, vegetables, fruits, milk products, meats, nuts, fats and sweets.

These food items are all listed by the number of servings that you should have each day for the amount of calories you can have. Included in the guidelines, the first week of how to eat according to the plan is already laid out for you and healthy, tasty recipes are also ready for you.

You'll learn how to increase or decrease calories and how to switch out foods between the various food groups. The guide will teach you about the importance of sodium and how it impacts a diet, why potassium is important and how to read the labels on foods to ensure that you're getting the best choice.

There are suggestions as to what kind of food from the group to eat as well as the important vitamins and minerals that the food groups provide for your body. The diet also offers guidelines that teach you how to make changes to your diet in small steps for long-term success.

To help you get started on this diet and to ensure that you're successful, you can also get a food tracker that you can copy, a physical activity log and a suggested day of meals to get you started.

An overview of the DASH Diet found that it's nutritionally safe and great for those with diabetes and high blood pressure to follow. It doesn't have any food group restrictions, which is good news because having to give up entire food groups is the number one reason why people quit on a diet.

The cost for this diet might be a bit more than one that restricts your eating, because eating healthy costs more than unhealthy eating (or not eating enough) does.

The DASH Diet Younger You

Shed 20 Years - and Pounds - in Just 10 Weeks

THE DASH DIET YOUNGER YOU reveals 5 age-defying strategies designed to target the root causes of aging, including Oxid-Aging, Inflamm-Aging, and Glyc-Aging.

You'll lose weight and turn back the clock while enjoying a delicious diet of antioxidant rich superfoods, satisfying plant-based meals, and foods that promote healthy gut bacteria and decrease inflammation and cravings.

Featuring a natural detox that fights aging at the cellular level and proven blood pressure "busters," this powerful program will help you erase years with visible and measurable results. In just 10 weeks, you can:

  • Reverse the diseases of aging
  • Fortify and rejuvenate hair and skin
  • Revitalize and strengthen bones, muscles, and joints
  • Improve heart health and blood pressure
  • Lose weight, especially in the tummy
  • Look and feel younger, healthier, and slimmer!

Complete with 28 days of meal plans and over 75 delicious recipes, THE DASH DIET YOUNGER YOU has everything you need to look and feel years younger!

Sample Menus From The DASH Diet Younger You

Includes Vegetarian DASH Menus and Non-Vegetarian Menus

The following are examples of vegetarian and non-vegetarian menus from the book, The DASH Diet Younger You. It features 14 days of vegetarian meal plans, and 14 days of plans for non-vegetarians to help people who want a more natural approach to healthy eating. And all meal plans are suggestions, so you can substitute your personal food preferences.

You will not feel hungry on the DASH diet, even when you are losing weight! Because of this, people say that they are surprised that they lose their cravings. It becomes so easy to follow.

Source: http://dashdiet.org/sample_vegetarian_dash_diet_menu.asp

Sample Vegetarian Menus from The DASH Diet Younger You

Day 1

Breakfast

Hard-boiled egg

1 slice light whole wheat toast with1 teaspoon jam

4 fluid ounces orange juice

Latte (made with 8 fluid ounces nonfat milk)

Lunch

PB&J: 2 tablespoons natural peanut butter and 1 tablespoon jam on 2 slices light whole wheat bread

1 medium sliced tomato, or 8 grape tomatoes

½ cup Asian Coleslaw

1 small Granny Smith apple

Glass of water with lemon slices

Snack

8 ounces Nonfat Fruit-Flavored Yogurt

1 ounce almonds

Dinner

Garbanzo Bean Curry with Potatoes

Salad with Italian Dressing

Glass of red wine

Day 2

Breakfast

1 ounce whole wheat cereal

​8 fluid ounces nonfat milk

4 ounces raspberries​

4 fluid ounces orange juice

Lunch

Santa Fe Lentils in Tortillas, in whole wheat or corn tortillas, or on the salad

Side salad, with Ranch Dressing

8 fluid ounces nonfat milk

4 ounces fresh pineapple slices

4 ounces fresh pineapple slices

Glass of water with lemon slices

Snack

Plum

1 ounce reduced-fat cheese

Dinner

Faux Pasta e Fagioli alla Venezia

Stone Fruit Salad

Glass of red wine

Sample Non-Vegetarian Menus from The DASH Diet Younger You

Day 1

Breakfast

1 Shredded Wheat biscuit

​8 fluid ounces nonfat milk

4 ounces strawberries

4 fluid ounces orange juice

Lunch

Tuna Salad Sandwich or Tuna-stuffed tomato

Carrot sticks

Celery sticks

Radishes

Plum

Glass of water with orange slices

Snack

Small apple, sliced and dipped in 2 tablespoons peanut butter

S

Dinner

Simple Baked Salmon

Roasted Brussels Sprouts with Balsamic Vinegar and Pine Nuts

Radicchio salad with Citrus Vinaigrette

Glass of white wine

Day 2

Breakfast

1 ounce bran cereal

​8 fluid ounces nonfat milk

4 ounces raspberries​

4 ounces orange-banana juice

Lunch

Vegetable-rich salad topped with grilled chicken

Plum

Glass of water with cucumber slices

G

G

G

Snack

6 fluid ounces Nonfat Fruit-Flavored Yogurt

1 ounce almonds

Dinner

Peach and Balsamic Glazed Pork Chops

Tomato and Cucumber Salad with Vinaigrette

Glass of red wine

Why Is the DASH Diet Successful?

The cost for this diet might be a bit more than one that restricts your eating, because eating healthy costs more than unhealthy eating (or not eating enough) does.

You just use everyday foods that you can buy at the grocery store. For people who need to follow a gluten-free diet, the DASH diet will also work for them. To adapt the diet to their food intake needs, the user can select from an array of food choices that are suggested by the DASH Eating Plan.

If you want to eat a vegetarian diet, then this plan can also work for you. The simplicity as well as the instructions of a diet plan are always good indicators for how well people will manage a new eating lifestyle.

The DASH diet has good indicators for both short term as well as long-term success. The DASH diet also starts users out with motivational tips and advice to help them get over the hurdles that sabotage diets.

Check Out Our DASH Diet Playlist For More Info

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