Everyone struggling with obesity wants to be fit. For this, by eating good and healthy food, we can reduce weight. The DASH diet has been shown to be extremely effective for weight loss. According to an article published in the annual US News & World Report Best Diet 2018, January, the DASH diet is helpful in reducing weight. If you combine the DASH diet and the Mediterranean diet, If you follow the diet together, then it reduces the risk of getting diseases like Alzheimer’s.
At the same time, research done at Rush University Medical Center, Chicago has shown that if a person is following DASH (DASH, Dietary Approach to Stop Depression), Mediterranean or traditional Western diet, then he/she is also less at risk of developing depression. In the DASH diet, individuals eat foods rich in fruits, vegetables, wheat, nuts, beans, lean meats, fish, and milk. This includes foods that are fat free. It does not contain saturated fats and sugar.
DASH Diet Type
There are 2 types of DASH diet. You can choose any one of these according to your health. The amount of sodium in the DASH diet has been kept to a minimum. According to researchers, the DASH diet helps in reducing blood pressure levels and the risk of heart diseases. The standard DASH diet limits sodium intake to 2,300 milligrams per day. Whereas in the Lower Sodium DASH diet, an amount of 1,500 mg of sodium can be consumed per day.
DASH Diet Chart
- 6-8 bowl soap cereal
- 6 or less bowls of meat, poultry or fish
- 4-5 bowl vegetables
- 4-5 bowl fruits
- 2-3 cups low fat or fat free dairy products
- 2-3 tsp fat or oil
How to lose weight fast?
- Wake up in the morning and drink 1-2 glasses of water on an empty stomach. This will increase metabolism.
- Drink full stomach water half an hour before meals. This will reduce the urge to eat more food.
- Avoid eating more oily things, burgers, pizza, cheese etc.
- Minimize the consumption of sugary things as it increases weight rapidly.
- To lose weight, you have to give up sweet things. Drink soup, drink green tea.
- Take honey in water and get complete sleep. Because to reduce belly fat, it is also necessary to sleep well.
- Drink Coconut Water: Coconut water has more electrolytes than other fruits. Along with all this, do exercise regularly every day.