The Omni Diet Food List
Choosing a diet often comes with a side effect: a headache.
Every "expert" and "influencer" has their own plan to follow. And, somehow, they all promise quick and immediate results!
But there's one eating plan, the DASH Diet, that offers something many diets don't: doctor-backed approval.
More than 20 years ago, the National Institute of Health (NIH) helped to fund research that would find a diet to prevent and lower high blood pressure. Appropriately named the Dietary Approach to Stop Hypertension (DASH), the diet may help you lose weight and lower blood pressure and heart disease risk.
But is it right for you? Here's what you should know:
What is the DASH Diet?
DASH is a low-sodium diet that aims to improve heart health by lowering blood pressure and bad, or LDL, cholesterol. The plan recommends portions of foods you should eat daily and weekly.
A typical day would include:
- six to eight servings of grains
- less than six servings of meat, poultry, or fish
- four to five servings of vegetables
- four to five servings of fruit
- two to three servings of low-fat or fat-free dairy
- two to three servings of fats and oils
- No more than 2,300 milligrams of sodium per day
- Alcohol should be consumed in moderation, meaning no more than two drinks per day for men
Buppha Wuttifery / EyeEm Getty Images
The plan emphasizes choosing potassium-rich foods, like sweet potatoes, spinach and bananas, because the mineral can help reduce high blood pressure. Each week, you should also incorporate four to five servings of nuts, seeds, and beans. You're limited to five servings of sweets each week.
However, the NIH estimates these portions based on a 2,000 calorie per day diet. You would have to do some math and adjust these portions according to your goals.
The NIH offers a reference chart, if you're unsure about serving sizes for each category of food.
What are the health benefits of the Dash Diet?
As previously stated, government-funded research shows that the DASH Diet lowers blood pressure and cholesterol to improve heart health. A review of studies published in August 2018 concluded that people who followed DASH and Mediterranean diet plans were less likely to suffer from heart failure.
What's more, a review of studies published in May 2016 showed that following DASH did help overweight people lose weight. This is likely because following the plan helped people make smarter dietary choices (like snacking on fruits and vegetables instead of chips). Of course, people who already follow a pretty healthy diet may not notice a difference on the scale, says Jennifer Koslo, R.D.
Because the diet emphasizes eating plenty of fruits and vegetables over processed foods, "it's going to be much higher in fiber than most Americans are used to," she explains to MensHealth.com. Fiber is one of your best friends when it comes to dropping pounds because it keeps you full.
You'll probably consume a lot more nutrients, which could also improve your bowel movements, says Koslo. Bonus!
The DASH Diet and Weight Loss
To lose weight following this plan, you'd first have to determine how many calories your body needs to maintain it's current weight.
Once you've found this number, known as the basal metabolic rate, you can then reduce calories each day. To lose one pound a week, you would need to eat 3,500 fewer calories. Typically most health professionals don't advise aiming to lose more than one to two pounds per week, MensHealth.com previously reported.
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Isn't this kind of like the Mediterranean diet?
Sure is. But there are a few distinct differences, according to Koslo.
First, DASH emphasizes more dairy and eggs than the Mediterranean diet. Second, the Mediterranean Diet includes drinking red wine while alcohol is not a part of the DASH diet.
So, is DASH right for me?
Every year, the U.S. News & World Report asks a team of medical professionals to rank approximately 40 diets. DASH has been named the best overall diet eight years in a row, and for good reason.
"There aren't crazy rules. No food groups are eliminated," says Koslow. "It's just a very healthy diet overall."
Bottom line: If you're looking to eat more fruits and vegetables (which everyone should), then DASH is an easy, healthy plan for nearly anyone to follow.
Melissa Matthews Health Writer Melissa Matthews is the Health Writer at Men's Health, covering the latest in food, nutrition, and health.
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Source: https://www.menshealth.com/nutrition/a25558747/dash-diet-beginners-guide/
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