Lose Weight What is the DASH diet and why can it help you lose weight?

Lose Weight What is the DASH diet and why can it help you lose weight?

The DASH diet, which was originally created to reduce hypertension, can help you lose weight in a healthy way

Ladiet DASH aims to help regulate hypertension (its acronym stands for “Dietary Approaches to Stop Hypertension”) and was created in the 90s by the American Institute of Health. But the truth is that one of the characteristics of this diet is that, being a healthy diet pattern, it is not only valid for treating hypertension, but it can also be useful for thin, especially in the case of those with bad eating habits, since a change such as that proposed by the DASH diet would allow reduce calorie intake and adapt it to your needs. «Whenever a caloric restriction is carried out, weight is lost. The challenge is to do it in a balanced and sustainable way in the long term, and these two conditions can be met with the DASH diet ”, points out Dr. María Ballesteros, coordinator of the Nutrition group at SEEN (Spanish Society of Endocrinology and Nutrition).

What this diet tries to do is, according to the expert, to try to achieve a reduction in sodium in the diet and, on the other hand, in increase potassium, calcium and magnesium content, which are the minerals that potentially improve hypertension. Thus, Dr. Ballesteros explains that the DASH diet emphasizes foods rich in calcium, potassium, magnesium and fiber that, when combined, help lower blood pressure.

And what should you eat if you follow this diet? The doctor explains. First of all, it is essential to reduce the consumption of processed products, as well as to include fruits and vegetables in our menu. Also, it is essential that the cereals we eat are whole, and that we include a small amount of nuts in our diet, as well as fish and low-fat meats.

What to eat if you want to do the DASH diet

Speaking of fruits, Dr. Ballesteros recommends taking at least three pieces of fruit, better whole, a day, as well as two or three skimmed dairy products. Putting it into practice, we can have a fruit of about 150 grams for dessert at lunch and dinner.

Likewise, we must control the amount of salt for cooking (less than 3 g / day): a level teaspoon of tea), and to compensate we can use common seasonings for cooking and give more flavor to meals (pepper, paprika, saffron, vinegar, lemon, garlic, onion …) and aromatic herbs (parsley, thyme, fennel, bay leaf, oregano …).

When using canned fish for salads or other dishes, preferably natural ones (0% salt) should be used, but in moderation. Too, Avoid adding cubes or bouillon cubes of meat or fish to meals.

They will be used fat-free culinary techniques: iron, roast, oven, microwave, steam, papillote … and avoid frying, breaded and battered foods.

It is advisable to drink 1,5 or 2 liters of water per day (8 glasses / day). In this quantity they would count the infusions and broths. On the other hand, carbonated and stimulant drinks will not be consumed and

Regarding the consumption of meats, a frequent consumption of fish, consumption of lean meats (preferably poultry) and a limited consumption of red meat (1 or 2 times a week) is recommended.

Finally, it is recommended to add 30 grams of whole wheat bread without salt at lunch and dinner.

Does it really reduce hypertension?

Dr. Ballesteros points out that the DASH diet would not be advisable for hypertensive patients with kidney failure, since in the case of these patients it might be necessary to carry out a restriction of phosphorus, potassium and protein content, components that are enhanced in the DASH diet.

On the other hand, regarding their scientific evidence on the reduction of hypertension, the most frequently reviewed are the so-called “DASH” (Apple et al. 1997) and “DASH-sodium” (Vollmer et al, 2001) in which it was compared this diet with others and its effect on blood pressure was assessed. In the ‘DASH-sodium’ study, sodium levels were further reduced, resulting in more significant results.