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Top 2014 diets of XNUMX: the DASH diet for hypertensive patients
The American magazine US News & World Report has published a rating of the best weight loss programs. Eminent nutritionists have evaluated dozens of new magical weight loss techniques, and as a result, only those diets that have been proven to be effective and safe have been included in the rating of the best. Woman’s Day publishes the top XNUMX winning diet.
1st place: DASH diet for hypertensive patients
US doctors are sounding the alarm: lately more and more Americans are suffering from high blood pressure! And nutrition plays an important role in the deterioration of health. There are many diets that promise to prevent hypertension and lower blood pressure, but the DASH nutritional program has proven to be the most effective.
What is the
DASH Diet Is nothing more than a healthy eating pattern. Losing weight exclude fatty and salty foods from the menu and add to the diet as many foods high in potassium, protein, fiber, calcium as possible. Thus, the risk of developing atherosclerosis decreases, cholesterol levels drop, blood pressure decreases and, as a bonus, waist volume decreases.
Fundamental rules
It is recommended that the amount of salt consumed be reduced to 1 teaspoon per day at the beginning of the diet. Then up to 2/3 teaspoon.
It is allowed to consume no more than 2000 kcal per day. And the menu should consist of 6-8 servings of cereals, 4-5 servings of vegetables and fruits, 2-3 servings of low-fat dairy products, 6 or fewer servings of lean meat, poultry and fish.
To lose weight, diet must be combined with exercise.
2nd place: TLC diet against cholesterol
The statistics on the growth of cardiovascular disease have never been as great as in our century. Due to foods high in fat, not only weight increases, but also the unfortunate cholesterol, and where there is high cholesterol, there are plaques in the vessels and heart attacks. Nutritionists decided to deal with the problem comprehensively and came up with TLC system.
What is the
The method involves a sharp transition from junk food to healthy. Namely – the almost complete expulsion of saturated fats from the menu – sausages, fatty meats, fried, fatty dairy products. As a result, cholesterol levels begin to drop without medication. And since you have given up all fat, excess weight will simply have nowhere to come from, it will begin to melt before our eyes.
Fundamental rules
If excess weight does not bother you and you just want to lower your cholesterol level, you have to reduce the daily portion of kcal to 1800 for women and 2500 for men. Do you also want to lose weight? Then the female portion of kcal will be 1200, and the male portion 1600.
It is allowed to consume no more than 200 mg of cholesterol per day, which is equivalent to 60 grams of cheese.
The main menu includes: 2-3 servings of low-fat dairy products, 4 servings of fruits, 3-5 servings of vegetables, 6-11 servings of cereals, rice, pasta, bread and various whole grain products, boiled or stewed fish, poultry without skin – not more than 140 grams per day.