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DASH diet

DASH diet

Following a diet is not an easy step either before you become pregnant or after you bring a beautiful baby to the world, but sometimes sacrifices are needed to look good. Do you want to get rid of the extra kilos you have left after birth or just feel the need to have a balanced and healthy diet? Then what would you say if you follow the DASH diet?

What it means to follow the DASH diet

Dear Mum, you must know that the Dietary Approaches to Stop Hypertension (DASH) diet is not a simple diet meant to get rid of extra pounds, but a lifestyle. That is, once you start your diet, you will definitely fall in love with it and you will not want to go back to regular eating.

This diet is recommended especially if you have problems with blood pressure and cholesterol, because with the foods you consume you can reduce your blood pressure to normal levels and lower the level of bad fats in the blood, without resorting to expensive drug treatments.

The DASH diet is divided into 2 stages, one in which you lose weight until you reach the desired weight, and the second in which you maintain your weight.

First do the DASH diet

The first stage of the DASH diet lasts for 2 weeks, and in order to lose weight you need to eat:

  • foods rich in protein and healthy fats (oleaginous fruits: nuts, almonds, pistachios, peanuts);
  • essential omega 3 fatty acids (olive oil, avocado);
  • foods high in protein, but low in saturated fat (lean meat, fish, lentils, beans, soy, skim milk, eggs).

Phase 2 of the DASH diet

The second stage of the DASH diet is to include in the daily diet and whole grains, exactly 3 servings per day. A serving portion consists of a slice of whole grain bread or a bowl of whole grain. In the second place in terms of consumption proportions are fruits and vegetables.

These should be consumed in 2 servings per day. In the case of fruits and vegetables, a serving may consist of an apple, a red, a glass of orange juice, etc. Daily, you should consume 2 servings of skimmed milk and one serving of oily fruits (almonds, nuts, peanuts, pistachios).

As for meat, you are allowed to eat a portion of meat without fat or fish every day. In the days when you crave eggs, you are allowed to eat one egg a day, instead of the serving of meat.

Reduce salt consumption

If you start to follow the DASH diet, it is good to reduce your salt intake, because salt contributes to water retention in the body and increases blood pressure. In the food, you can add more spices to replace the salt.

As for snacks, try to avoid both those who warn you that they have salt (chips with salt, salted muffins), and those that contain hidden amounts of salt (canned vegetables, cheese, frozen foods).

I reduce the consumption of sweets

Like any caring mom, you would rather make home-made cakes than buy ready-made cakes. It's your choice, but in the DASH diet you have to reduce the portions of sweets. Weekly, you are allowed to consume a maximum of 5 servings of sweets.

For example, it is recommended to replace the classic ice cream with raspberry sorbet and chocolate topping with maple syrup or agave.

The menu for a day in the DASH diet

Do you find it difficult to follow the DASH diet because you do not know what foods to combine? Then here's what your menu might look like on a diet day. Of course, depending on your preferences, you can replace certain foods, to prevent the installation of monotony.

Breakfast DASH

omelet made from 2 egg whites, with mushrooms and low ham

Snack DASH

two tablespoons of fresh cow cheese and vegetables

Lunch DASH

a big salad of crudities with tuna and dressing of oil and vinegar

Snack DASH

a handful of unsalted peanuts or almonds

China DASH

lean beef with steamed vegetables

Are you tempted to follow a DASH diet or are you already following such a diet? Tell us your opinions in the comments section below!

Tags Weight Loss Diets Women's Healthy Weight Loss