Диета DASH

Despite the fact that the DASH diet fulfils a therapeutic function, method quickly became popular with those who just decided to make the figure slender. Indeed, the method developed by doctors is much more gentle and harmless than dubious ways to lose weight that regularly appear due to unknown whose inflamed imagination.

The idea of creating

It all started 20 years ago in the USA. American doctors were very concerned that the number of patients suffering from hypertension, grew steadily. And among the patients was large enough percentage of those who suffered not just overweight and obesity. Thus, a new concept of power had to decide (and without pills) two problems at once – high blood pressure and overweight. So there was a system of the Dietary Approaches to Stop Hypertension (Antihypertensive diet method or we, DPG – diet hypertension).

The scientists drew an analogy between the various systems of power supply and the health of those people who follow certain principles. The results gave a clear picture is much less prone to hypertension and obesity vegetarians. By avoiding animal products in their body receives much less cholesterol and saturated fats – perpetrators not only of excess weight, but also serious cardiovascular disease.

The main stages and content of the diet

Central location in the menu diet DASH it was decided to give fruits and vegetables that are rich in minerals, useful for our cardiovascular system. The methodology is divided into two stages. The first lasts 14 days and imply a reduction of servings of food, change of its qualitative composition and exclusion from the diet of carbohydrates (pasta, bakery products, sweet fruit). To stay well-fed, it is recommended to lean sources of protein (chicken, cheese, fish and seafood, eggs and beans), and healthy fats (avocado, olive oil). Resolved «healthy» snacks. Sample menu for one day looks like this:

  • Breakfast: scrambled eggs (from protein) with ham and mushrooms
  • Lunch: baked salmon with vegetable garnish
  • Dinner: boiled chicken with salad from fresh vegetables and avocado
  • Snacks during the day: nuts, raw fruits and vegetables, low-fat yogurt

At the second stage the DASH diet implies that you will not completely abandon any of the product categories, and just get to eat everything in a strictly determined proportion. If you have decided that health is more expensive, then the following principles you will have to stick with unlimited time, that is all life. So, in the daily diet of the person who suffers from hypertension, and obesity, should be present:

  1. Whole grains – 8 servings (1 serving = slice of bread, a Cup of cooked pasta or finished porridge).
  2. Fruit – 4 servings (1 serving = 1 fruit, 1/4 Cup dried fruit or a glass of freshly squeezed juice).
  3. Vegetables – 4 servings (1 serving = Cup of green vegetables, half a glass of juice or vegetable another color).
  4. Dairy products – 3 servings (1 serving = 150 ml low-fat milk, 150 ml natural yoghurt or 50 g of cheese).
  5. Animal proteins - 200 g (fish, eggs, dietary meat).
  6. Legumes, nuts, seeds – 1 portion 1 portion = 40 g of nuts, 1/4 Cup pumpkin seeds and sunflower seed, 1/2 glass of boiled peas or beans).
  7. Fats – 3 servings (1 serving = 1 tsp vegetable oil or 1 tbsp mayonnaise).
  8. Sweet – 0.5 servings (1 serving = 1 tablespoon of jam and sugar, ball fruit ice cream, 1/2 Cup of sweet drinks).
  9. Liquid – 2 litres. Also permitted 1 serving of alcoholic beverages to the woman and 2 pieces of a man (1 portion = 30 ml of cognac or vodka, 120 ml of wine, 220 ml of beer).


Katrin, 27 years. All is great, when there are such methods as the DASH diet. It was with her help I managed to get myself in shape. I have to say – no hypertension, either of obesity has never suffered, and that’s eating habits were severely violated. Well, like many, probably in the morning hungry running away from home, during the day I throw in itself anything, but the evening has come off at fame than any fat or sugar. Noticed began to appear rolls of fat on the sides, belly was not such a flat, cellulite on the thighs. From fasting and strict diets immediately refused – willpower is not enough, and health pity to ruin. With a «DASH» my figure was tightened, but the main thing is to harmful food even does not pull!

Larisa, 35. To some it may seem that healthy food is expensive and boring. Mistaken, my dear! I DASH diet nice save on products. At the same time and the time for running the shops spent much less – just be home spisochek for a week and forth. During the first phase, I lost 7 kg, and even thought to give it up, but then «addicted» and now constantly all campaigning for the transition to a healthy diet. And therapeutic this diet doesn’t like (in good sense). You can create delicious meals in the best restaurants of the world, and to know that all is good.

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