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What's the DASH Diet and Why Doctors Call It the Best Diet.
What is the - diet and why do doctors call it one of the best diets doctors say that this diet is the most effective way to improve your overall condition according to the National Institute of Health scored a three-point three out of five in the weight loss effectiveness category and four points five out of five in healthy usefulness out of 40 diets evaluated it was chosen
number one so who is this all-star it's something called the - diet the - diet is an easy safe and useful plan that can help you feel better and get rid of excess weight you can lose weight gradually no starving or yo-yo dieting it won't shock or stress your body out - stands for Dietary Approaches to stop hypertension's a diet developed specifically to reduce blood pressure in those with hypertension what scientists understood later on that this diet results tons of other health issues it reduces cholesterol prevent stroke and heart failure and brings the weight down to a healthy level even for those with obesity plus it's considered the best diet to prevent diabetes besides controlling blood pressure people following it managed to improve insulin resistance what's it all about the DASH diet balances all the necessary nutrients and minerals like calcium potassium protein and fiber that are responsible for brain and overall organ function it improves the condition of your hair and skin as well what's convenient about this diet is that you don't have to calculate and monitor each the nutrient you just need to reduce your salt intake and eat certain recommended foods for instance fruits vegetables grains protein-rich foods and dairy products compared to trendy crash diets is different this is a complete lifestyle change it's for people who need to take care of their eating habits throughout their lives, there's no cutting out or starving involved you can have all sorts of tasty dishes you just need to keep in mind a few general rules it's not about the quantity of the food as much as it is about the quality drink 67 ounces of fluids per day ideally it should be still water or green tea just limit the tea to no more than 4 cups a day try to eat 5 times per day one serving should be no more than 8 points 8 ounces so it's better to have smaller portions but eat more often limit your daily calorie intake it should be around 2,000 to 2,500 a day if you have a sweet tooth you'll need to control yourself you don't have to stop eating sweet foods completely just no more than 5 times a week try to eat more cereals seeds beans lean meats and vegetables you should avoid drinking soda or alcohol is because too much alcohol elevates your blood pressure plus it harms your liver heart and brain limit your snacks to no more than 8 per day in between meals but have a bite only if you're really hungry not for remember that tobacco use is prohibited reduce your salt intake to a maximum of 2 to 3 teaspoons a day your a diet should include whole wheat bread exclude smoked or fatty foods pickles pastries and canned fish or meat what you can eat according to the - principle to come up with a proper diet plan you should keep in mind your goals do you want to lose weight or become healthier if you want to slim down your menu should contain fewer calories in other words you need to reduce the size of your servings for anyone on the DASH
milligrams a day exercise and limit their alcohol consumption people in the the third group had to follow the same directions as those from the second group but also eat according to the - guidelines after a year and a half people from the second group became approximately eight pounds lighter while those from the - group lost an average of nine and a half pounds and these results were significantly better than the results of the first group who managed to drop only three pounds on average is it easy to follow the dash eating plan first let's consult with the experts according to those numbers from the National Institute of Health we mentioned earlier - scored a three-point four out of five in the category of easiness to follow but of course, we're only humans it'll be a bit hard to say no to your favorite salty sugary or fatty drinks otherwise, this diet doesn't restrict you from entire food groups, there are tons of recipe options out there so you'll find something suited to your taste get ready to experience some difficulties going out most restaurants serve huge portions of salty or fatty foods so when you go out to eat opt for fruits and vegetables and avoid soups also, ask the chef's not to season your meal as for alcohol you can't allow yourself a bit now and then but remember that you still have to limit yourself for the ladies that's no more then one drink a day men shouldn't have more than two per day and what's considered a drink that's five ounces of wine one and a half ounces of liquor for 12 ounces of a nice feature of this diet is that you never feel hungry the main idea is to have a satisfying feeling of fullness remember no starvation yes it might be hard to live without chips pickles or cookies at first but your palate will adjust plus your meals won't taste bland if you add some spices and herbs have Have you ever tried the - diet if so how did you like it tell us in the comments below remember to hit the like button and subscribe to our Channel this way we'll always stay up to date you.
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