Why the DASH diet may be one of the most suitable for losing weight after confinement

Why the DASH diet may be one of the most suitable for losing weight after confinement

Nutrition

The DASH Diet is a dietary pattern that is recommended for patients with hypertension, but its guidelines allow weight loss, especially for those who have had bad eating habits.

Why the DASH diet may be one of the most suitable for losing weight after confinement

Easy to follow, nutritious, safe, effective for pérdida peso and advisable in cases of diabetes and problems cardiovascular. These are the criteria that are valued in the ranking of the best diets published each year by the American magazine “US News & World”. In recent years the diet DASH led the ranking from 2013 to 2018, although in the last two years, 2019 and 2020, DASH was dethroned by the Mediterranean diet.

One of the keys that makes the experts have qualified the DASH diet as a healthy and effective option is that in addition to reducing the hypertension, their dietary patterns contribute to the weight reduction. Its creation dates back to the 90s, when the US National Institute of Health designed the diet to regulate hypertension through diet. Its acronym, DASH, stands for “Dietary Approaches to Stop Hypertension”.

But what exactly does this formula consist of? As explained by Dr. María Ballesteros, from the Nutrition group of the SEEN (Spanish Society of Endocrinology and Nutrition), the dietary pattern of the DASH diet is based on reducing sodium in the diet below 2,3 grams per day (equivalent to 5,8 grams of salt) in the ‘normal’ DASH diet and 1,5 grams per day (equivalent to 3,8 grams of salt) in the DASH diet variant “Low in sodium”. At the same time, the DASH Diet increases the content of potassium, calcium and magnesium, which are minerals that can help improve hypertension. The DASH diet, therefore, emphasizes foods that are rich in calcium, potassium, magnesium and fiber that, when combined, help lower blood pressure.

Why does it help you lose weight

Being, in addition, a healthy diet pattern, not only helps to control hypertensionIt can help you lose weight, especially for those who have had bad eating habits for years. The change posed by the DASH diet makes these people reduce their total calorie intake and that is, ultimately, what helps them lose weight, as Dr. Ballesteros points out: lose weight whenever a caloric restriction is in place. But the challenge for it to be healthy is to do it in a balanced and sustainable way in the long term, and these two issues can be met if the DASH diet is followed ”, he says.

Although it is aimed at patients with hypertension, Dr. Ballesteros clarifies that this dietary pattern can be applied to anyone without pathologies or to those with metabolic pathologies such as diabetes or dyslipemia.

What foods are eaten on the DASH diet

Some of the dietary recommendations included in the DASH diet to achieve the objectives it raises are:

– Reduce (or eliminate) ultra-processed and precooked products.

– Give priority to the consumption of vegetables, vegetables y fruits. It advises to consume a minimum of three fruits a day (enter pieces).

– Control and reduce salt to cook so that they do not exceed three grams per day (one level teaspoon of tea). To flavor foods you can use seasonings such as spices, aromatic herbs, vinegar, lemon, garlic or onion. Meat or fish bouillon cubes or tablets should not be used with meals.

– Consume from 2 to 3 Dairy a day that should be skimmed.

– Choose cereals integrals and if bread is consumed, it must be whole grain and without salt.

– Include a small amount of nuts.

– Consume carnes magras, preferably poultry and the consumption of red meat will be limited to once or twice a week.

– Take fish (fresh or frozen) frequently. If canned fish are consumed for salads or for other dishes, the natural ones (0% salt) will preferably be used.

– Avoid the consumption of carbonated and stimulant drinks.

In addition, the culinary techniques that should be used are those that provide the least fat, that is, grilled, roasted, steamed, baked, microwaved or in papillote. They will not cook fried, battered or breaded.

La hydration It is also essential in the DASH diet, so it is advisable to drink 1,5 to 2 liters of water a day (infusions and broths are included).

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