The DASH diet is used to lower blood pressure and cholesterol, but it may also help you lose weight.The diet emphasizes the consumption of foods that are low in cholesterol and saturated fat.It encourages people to eat a lot of fruits and vegetables.If you want to lose weight with the DASH diet, all you need to do is understand how the diet is structured and how to modify it to fit your needs.You will see results in a few weeks.
Step 1: You should keep a diary of your food.
You can record your eating habits in it.If you skip a meal, take note of what you eat and write it down.If you don't eat breakfast frequently, make a note of it as well.If you are watching TV, write down any snacks you eat.This diary will allow you to see where you are in relation to eating practices and how you can change them.
Step 2: You have to calculate your calories.
Determine your physical activity level to do this.If you want to lose weight, you will need to eat less calories than you burn or eat more calories if you stay active.The DASH Eating Plan website has a helpful chart to help determine your daily calories needs.A 55 year old woman with a sedentary lifestyle will need between 1,600 and 2,400 calories per day, whereas a 35-year old male with moderate activity needs between 2,400 and 2,500 calories daily.
Step 3: The DASH diet needs to be transitioned gradually.
Changing too much at once can cause you to crave your old diet, which can lead to a rebound.Slow changes, on the other hand, will be barely noticeable, so pace yourself as you adapt your diet and you won't even notice a thing - you'll just reap the healthy benefits.
Step 4: There is a guide to the DASH diet from the National Institute of Health.
Before you start on the diet, make sure you know what to expect and how to prepare your meals.A sample serving guide can be found on the website of the DASH Eating Plan.
Step 5: It's a good idea to reduce fat consumption.
Reducing the consumption of saturated and trans fats is part of the DASH diet.These types of fats raise the level of cholesterol in your blood, which is dangerous in itself, as high levels of LDL cholesterol increase your risk of stroke and heart disease, and can also lead to weight gain.Low-fat dairy products, fish, beans, nuts, fresh poultry, and vegetable oils are some of the foods encouraged by the diet.While on the DASH diet, you should avoid full-fat dairy products, fatty meats, and tropical oils.
Step 6: Eat less sugar.
Reducing the consumption of sugar-sweetened beverages is suggested by the DASH diet.Simple replacements, like opting for water instead of juice or reaching for an apple, are good ways to get less sugar in your system.You don't need to stop eating sweets completely.Limit consumption to five or fewer serving per week.You can't eat five pieces of cake per week.Count the sugar you add to your coffee, the jam you put on your toast, and anything else that contains sugar.
Step 7: There is a problem
Lean meats, fresh poultry, and fish can be used to replace high-sodium foods.If your doctor recommends it, you can reduce your daily sodium intake to 1,500.When cooking pasta or rice, it is a good idea to avoid adding salt.When shopping, look for foods that are low in salt.
Step 8: Increase the consumption of fruits and vegetables.
Aim to eat at least 4-5 serving of vegetables and fruit per day.Tomatoes, broccoli, carrots, and sweet potatoes are some of the vegetables you could add to your diet.They can be thrown into recipes like stir-fries or served over dishes like brown rice.You can add a lot of fruit to your diet, from apples to oranges.Bananas are high in potassium, so they are a great choice.Many fruits are high in fiber and low in fat, so it is wise to eat a piece of fruit with every meal and another fruit daily as a snack.Foods that are high in fiber can cause problems.Increasing intake of water as you add more fruits and vegetables will help prevent this.
Step 9: More whole grains are included.
Whole grains that are high in fiber are an important part of the DASH diet.For example, you can start your day with oatmeal, use whole grain bread to make a sandwich at lunch, and have some brown rice as a side dish.
Step 10: Substitute snacks with fruit.
Studies show that keeping healthy snacks out of reach leads to better eating habits.When you want cookies, eat a medium apple.You will be able to satisfy your hunger in a healthy way.
Step 11: Don't eat too much.
Studies show that eating smaller portions leads to weight loss.If you want a hamburger, eat it, but don't deprive yourself of your happiness.Do make a 3 ounce burger instead of a 6 ounce one.
Step 12: Don't go for high-fat options.
You can reduce your waist size with fat-free dressings or condiments.Low-fat options can mean different things to different people.The food label can be used to compare calories in different items.
Step 13: Give your intake.
If you notice that you tend to over eat during certain meals, you can either cut back on the amount of food you eat or calories you consume.If you eat a light lunch and heavy dinner, consider eating a heavier lunch.It will give you a chance to burn calories in the afternoon rather than at night.
Step 14: There is a possibility that this is the case.
Reducing your dishes, eating without watching TV or being distracted, and keeping healthy food out of sight are some of the ways to control portion size.Smaller portions are an important part of the DASH diet.To distribute your energy evenly during the day, this is a way to reduce the risk of over eating.The DASH diet is not for everyone.If you don't subscribe to the entire DASH diet, you can still use portion control to lose weight.
Step 15: It's happening frequently.
Regular exercise reduces your risk for a number of diseases, including cardiovascular disease, and is a great way to keep your weight down.
Step 16: There is a possibility that this is not the case.
Alcohol is high in calories and can contribute to weight gain.
Step 17: There is a problem
Keeping to a regular sleep schedule and sleeping about 8 hours a day has been proven to help maintain a lower percentage of body fat and promote overall good health.
Step 18: Speak with your doctor
If you notice that you can't lose weight, you should consult with your doctor and ask for a referral to a registered dietitian.It is possible that this is due to a health condition.