NutritionWeight loss

Know Everything About “Dash Diet” to Lose Weight in 2020

Dash diet is the newest trend to try this year for losing weight loss naturally. by U.S. News and World Report has nominated it “the best diet” for every US citizen. But what is this diet and why is it getting so much famous is the real question.

Despite the contrary belief, the Dash diet is not completely new. It was much popular back in 2010 but just like many dieting trends, it was pushed back and ignored for a few years. It made its entry back in 2019 and ever since, it has been receiving enormous support from the medical community worldwide.

The reason why so many medical professionals support this diet is that it was formulated and developed by a team of medical researchers, funded by the National Institute of Health (NIH) in 1990.

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It was first designed for heart patients as the number of heart patients arose drastically in the USA. In fact, many researchers still prescribe it to their patients experiencing high blood pressure.

This Dash diet is specifically designed to prevent clogging of blood arteries by fat deposits, so that blood circulation is improved and hence heart health is improved. However, it is under high criticism by many people for some of the ingredients that it uses.

Stefani Sassos is a consultant dietician at the Good Housekeeping Institute, she says that not Dash diet but the Mediterranean diet is coined as “best diet of the year”, yet Dash diet is one of her favorite dietary choices.

Especially if someone is suffering from high blood pressure and any heart conditions, the Dash diet is better than all other popular diet plans. It is also helpful to shed unnecessary weight within less time which is far better and safer than the popular keto diet.

Ginger Meyer is another practicing dietician with expertise in sports dietetics. Ginger is associated with the University of Missouri Health Care System. And believes that the Dash diet is helpful to reduce significantly high blood pressure by working on fat consumption, red meat, and sugar.

She says that;

“Some may experience lowering of blood pressure in a few weeks, other important lifestyle factors include achieving or maintaining healthy body weight, participating in two hours and 30 minutes of moderately intense physical activity each week, and limiting alcohol consumption.”

But unlike other popular diets, the Dash diet is intended for short-term use only. There is no such diet plan in this diet. But there are a few things that one can eat or cannot eat while being on a Dash diet.

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For example; a person can eat low sugar fruits (apples, oranges, berries, bananas, apricots), vegetables (sodium-free), whole grains (breads, rice, bulgur, oats, quinoa), fat-free or low -fat dairy (yogurt, cheese, milk), lean meat, seeds, nuts, legumes, and vegetable oils.

The foods that are to be restricted while following a dash diet include; all sugary eatables, juices, treats, candy, chocolate, full-fat dairy, white bread, pasta, alcohol fast food and everything that has a high sodium content such as frozen meals and store snacks.

Dash diet wasn’t initially designed to promote weight loss. But losing weight is one of its many benefits. Those who don’t have hypertension problems would experience this diet to help them lose weight and support a healthy heart. The results would be maximized if it is followed along with a regular workout routine. A research study from 2010 found that people following a Dash diet along with exercise experienced faster and better results than those who didn’t.

While there are no specific food recipes of this diet, the National Heart, Lung, and Blood Institute (NHLBI) has provided some resources to help people in designing food choices and serving size as per calories.


Areeba Hussain

The author is a fulltime medical and healthcare writer. She graduated in Medical Microbiology and Immunology with distinction. Her areas of prime interest are medicine, medical technology, disease awareness, and research analysis. Twitter @Areeba94789300

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