Doctors reveal the best diet to help lose weight

If you are aiming for weight loss and maintaining a healthy weight, you can consult this diet.

Keto diet is one of the hottest trends at this time. But if you are aiming for weight loss and maintaining a healthy weight with a well-planned plan recommended by the doctors themselves, the Keto regime may not be the right choice. Keto is known for its troublesome side effects and flu-like symptoms. Instead, you can refer to the DASH diet.

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If you are aiming for weight loss and maintaining a healthy weight, you can consult this diet.

What is DASH diet?

DASH is an acronym for “Dietary Approaches to Stop Hypertension” (roughly translated: Dietary approach to preventing high blood pressure). This diet was developed to help lower blood pressure without the need for medication. Author Marla Heller, the diet expert, once wrote the book “The DASH Diet Action Plan: Lower Blood Pressure and Cholesterol Without Medication”. The book describes 28 days in the DASH diet plan, including recipes and professional measures to incorporate diet into your daily lifestyle.

Much like the Mediterranean diet, DASH emphasizes eating lean meat, whole grains, fiber-rich vegetables and fruits, low-fat or non-fat dairy products, legumes, seeds, and nuts. DASH scoring with people with high blood pressure is that it limits salt consumption to 2,300mg / day. As recommended by the American Heart Association, salt intake should be limited to 2,300mg / day and ideally not more than 1,500mg / day.

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DASH emphasizes eating lean meat, whole grains, fiber-rich vegetables and fruits, low-fat or non-fat dairy products, legumes, seeds, and nuts.

Why do experts recommend applying DASH diets to high blood pressure patients and those who want to lose weight?

The effectiveness of the DASH diet was recognized when the National Heart, Lung, and Blood Institute funded research on the benefits of DASH. As a result, this diet significantly reduces blood loss, reduces the risk of heart disease among participants. Therefore, the US World Report and News continually ranked DASH as the No. 1 diet in the United States. The latest study in 2018 once again explains why DASH is the most recommended diet for many patients.

The study was published in the Journal of the American College of Cardiology. Accordingly, 412 participants applied DASH diet for 4 weeks to lower their blood pressure. As a result, their blood pressure has not only been improved but the amount of salt absorption has also decreased significantly.

In addition, another study conducted in 2018, conducted by the American Heart Association, shows that, along with exercise, the DASH diet can help with weight loss. In this study, 129 men and women were overweight or obese, had high blood pressure divided into 3 groups. The first group was randomly assigned to apply the DASH diet with a corresponding weight control program and exercise plan. The second group applied the DASH diet as directed by a dietitian. The third group does not change their eating or exercise habits.

After 16 weeks, the researchers found that those who applied DASH and participated in the workout plan – weight control lost an average of 8.5kg, and significantly reduced blood pressure. People who only apply DASH simply reduce blood pressure. And those who maintain their eating and exercise habits have the lowest blood pressure drop.

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After 16 weeks, the researchers found that those who applied DASH and participated in the workout plan – weight control lost an average of 8.5kg, and significantly reduced blood pressure.

Types of plans and guidelines for DASH diets

Since its launch in 2011, the DASH eating plan has been developed into three categories:

– Original plan

– Weight loss plan

– Plan for vegetarians

Most doctors and diet experts recommend the original plan for high blood pressure patients. In addition, there is a plan to diet DASH with lower salt intake, accordingly, you only load 1,500mg of salt per day. If you’re not sure which DASH-style to apply, consult your doctor or dietitian to find out what’s best for your health and nutritional needs.

Basically, the original DASH diet plan includes food rations of 1600 calories and 2000 calories. If you need to lose weight, choose a 1600 calorie version. To cut down on more calories, experts suggest limiting sugar supplements such as flavored yogurt, canned fruit and fruit drinks with a syrupy form (instead of the pure juice of the type). that fruit).

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Basically, the original DASH diet plan includes food rations of 1600 calories and 2000 calories.

List of food according to DASH diet

There are many nutritious and delicious foods that you can enjoy when applying DASH. They are both rich in antioxidants, which not only help lower blood pressure but also improve insulin sensitivity and reduce your triglyceride levels.

The following is a list of foods you can eat when applying DASH:

– Whole grains such as brown rice, quinoa, farro (a kind of wheat) and freekeh (green wheat)

– Fruits, including strawberries, apples, oranges, and pears

– Vegetables

– Low-fat or non-fat dairy products

– Lean meat, fish and poultry

– Nuts, seeds, beans

– Healthy fats like pure olive oil, avocado, nuts, nuts

– Sweets (including artificial sweeteners and sugarless candies).

List of food according to DASH diet:

We must avoid all typical products that are considered “unhealthy” such as Fast food and fries; Acoholic drink; Canned and smoked food; Meat; Confectionery, soda water …

You can remove harmful products step by step and eventually, the urge to eat banned food will disappear.