DASH DIET How the concept works
الرئيسية / RECIPES / DASH DIET How the concept works
According to experts, with the DASH diet, you should be able to lose weight in the long term and in a healthy way. We reveal what is behind the method.
What is behind the DASH diet?
The DASH diet (DASH = Dietary Approach to Stop Hypertension) was developed years ago by doctors as a remedy for high blood pressure. And what is good for hypertension patients can also be applied generally to people who are overweight: Often, the two also go hand in hand. The concept is based on a low-fat and low-cholesterol diet, which not only helps with the high blood pressure but also allows us to lose weight in the long term and in a healthy way.
What is the best diet? The DASH diet!
Experts unreservedly recommend the DASH diet: Eight times in a row, the diet won the title of "Best Diet" from the news magazine "U.S. News & World Report" For the ranking, a team of doctors, nutritionists, and consultants take 38 different weight loss concepts under the microscope.
Lower blood pressure and lose weight at the same time: How does the DASH diet work?
With the DASH Diät particularly calorie-poor food as well as much fruit and vegetable stand on the menu. Salty food or food with high cholesterol content is avoided as far as possible. Instead of salt, spices and herbs are used for cooking. By the way: Strictly speaking, the DASH diet is not a diet at all, but a change of diet that can be applied permanently.
On the positive side, you can also start the diet slowly - which means you don't have to follow every rule right away. Instead, you can also implement each recommendation of the diet individually and only gradually change the complete diet.
What rules do I have to follow on the DASH diet?
If you decide to follow the DASH diet to lose weight, you have to follow some rules. Thus, you should keep your hands off various foods over the entire diet period or reduce them very much. These include:
Salt
Sweets
Ready meals
Alcohol
Fatty meat
What can I eat on the DASH diet?
The DASH diet is largely based on the recommendations of the German Nutrition Society (DGE). The following rules apply to the diet:
Whole grain products: 7 to 8 servings a day. One serving is roughly equivalent to a slice of bread or a small bowl of whole-grain cereal.
Vegetables and fruit: 5 a day is mandatory, three portions should consist of vegetables. Salad, for example, is suitable here.
Meat: If meat, then please lean meat! A maximum of two portions of 80 to 100 grams each is allowed per day.
Fats: 2 to 3 portions of high-quality oils with omega-3 fatty acids are allowed. One serving corresponds to one teaspoon.
Proteins: Vegetable protein in the form of legumes or nuts and seeds should be on the daily menu. 4 to 5 servings (40 grams each) are allowed.
Dairy products: 2 to 3 servings a day are allowed. One serving corresponds to one cup of (natural) yogurt or 200 milliliters of milk.
And what foods exactly can I eat now?
First and foremost, you should stick to fresh and unprocessed foods that are low in fat and calories. However, you do not have to actually count calories. With the DASH diet, the following foods should be on the menu often:
fresh fruit
fresh vegetables
potatoes
whole-grain products such as whole-grain bread and pasta, oatmeal, or brown rice
lean fish
lean meat
legumes
healthy fats, for example through vegetable oils
Is the DASH diet healthy?
The best thing about the DASH diet: it is healthy and does not trigger a yo-yo effect! If you follow the rules and adjust your diet permanently, you will soon see the kilos fall.
How much can I lose with the DASH diet?
Since the diet, unlike typical crash diets, is designed to melt the pounds in the long term, you will not immediately see a big effect on the scale, but only gradually. Realistically, you should lose about 0.5 kilos of weight per week - which is healthy and in line with the recommendation of the German Nutrition Society. This makes the yo-yo effect very unlikely.
More tips for the DASH diet
You want to lose weight with the help of this diet? Then the following tips can also help you with the implementation:
Eat regularly: Make sure that you take your meals throughout the day, the main meals should be in the morning, at noon, and in the evening. This will also protect you from cravings.
Plan snacks: Don't keep grabbing snacks throughout the day - you often lose track of what you've eaten. It's better to have one snack in the morning and one in the afternoon. Something healthy works well, such as nuts, low-fat yogurt, or fruit and raw vegetables.
Cook for yourself: It may take a little more effort, but it's always better to cook for yourself when making dietary changes instead of relying on convenience foods. For one thing, you know what's in the food and avoid pitfalls like hidden fat.
Treat yourself: Most people won't stick to a diet or change of diet if they have to completely give up sweets or salty snacks. Therefore, treat yourself to your favorite snack in small amounts.
Focus on herbs: Check your spice rack. Since salt must be largely avoided, spices provide the right flavor. For example, thyme or herbs de Provence can spice up dishes.
Recipes for one day
Want to try the DASH diet now and wondering how to make a day for your diet change? The following ideas for recipes will help:
In the morning: a small portion of oatmeal with fresh berries and lean milk. Alternatively, whole-grain bread topped with a little low-fat quark and cucumbers can be used. A green smoothie, for example, tastes good with this.
Lunch: A chicken breast fillet with about 200 grams of potatoes and a large vegetable garnish. For example, broccoli, carrots, or peas are suitable here. A light apple spritzer goes well with this.
In the evening: A .small portion of low-fat curd cheese, which can be spiced up with chopped fruit, for example. A spicy tea, for example, made from ginger, is a good accompaniment - it also boosts the metabolism.
If you feel a little hungry in between meals, you can eat a handful of nuts. Walnuts are particularly good. u
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