We do different things and expenses a lot for our weight loss journey.
Here is a beautiful option for your weight loss journey and
that is called DASH Diet
DASH is a balance and flexible diet plan for you weight loss
journey. Like my different weight loss blog DASH is a good option.
What is DASH DIET?
DASH stands for Dietary Approaches to stop Hypertension
Why we follow DASH Diet?
Researches prove that DASH Diet help for -
- Lose Weight
- Lower Blood Pleasure
- Lower Cholesterol
- Prevent Diabetes
Based on the recommendation DASH Diet eating plan targeted
2000 calories per day.
What DASH Diet Eating plan contain:
- Vegetable
- Whole Grains
- Fruits
- Low fat dairy
- Meats – preferably chicken
- Fish
What DASH Diet eating plan do not support:
- Sugar
- Sugary Drinks
- Sweets
- Red Meat
- Fast Food
What we have to take care when we suggest our daily food:
We have to intake for food which contain
- Protein
- Fiber
- Potassium
- Magnesium
- Calcium
We have to intake less food which contain
- Fat
- Cholesterol
- Sodium
DASH food Group which we have to take in our weight loss journey:
There are Eight Food Groups in DASH Diet for our weight loss
journey. Those are
- Grains
- Vegetable
- Fruits
- Low fat dairy
- Lean Meets
- Nuts
- Fats
- Sweets
GRAINS
It contains 7-8 servings each day. Each Serving Contains
- ½ cup of brown rice
- ½ cups of High Fiber cereal
- ½ cup of whole wheat pasta
- Slice of whole brown bread
VEGETABLE
It contain 5-6 serving each day
Each serving contain
- 1 cup of Raw Vegetable
- 1 cup of cooked vegetable
- ½ cup of rat vegetable juice
FRUITS
It also contain 5-6 serving each day. Each
serving contain
- ¼ cup of dried fruits
- ½ cup of fresh, frozen or canned fruits
- ½ cup of fruit juice
LOW FAT DAIRY
It contain 2 to 3 serving each day. Each serving contain
- 1 cup of milk
- 1 cup of yogurt
- 1.5 grams of cheese
LEAN MEATS
- It contain 5 to 6 serving each day. It contain chicken / poultry / fish.
- Each meal contain
- 250 gram of meats
- 6 egg white
NUTS
It contain 4 to 5 serving per week. It contain Beans, Seeds
& Nuts. Each meal contain
- 1/3 cup of nuts
- 2 table spoon of seeds
- ½ cup of beans
FATS
It contain 2 to 3 serving each day. It contain healthy fats
like 1 table spoon of vegetable oil like olive oil or canola oil.
SWEETS
If you really want to lose weight and follow DASH diet
chart, then surely skip the sugary drinks and sweets. And do not take any sugar
in your fist breakfast with tea.
Related Topic: How to lose weight at home during lockdown
4 Comments
Thank you for sharing this wonderful diet plan with us. We can also add smoothie to our diet to work it effectively. Do you know What happens when you drink a smoothie everyday ? A quick sip of smoothie has a lot of benefits if you include it in your diet.
ReplyDeleteThanks for your reply and support.
DeleteGreat information. This balanced diet plan will definitely help many others.
ReplyDeleteHere's a keto diet (especially for men & women over 50) that helps me a lot and many others for a healthy life. Its really interesting! (y)
We must eat healthy and organic fresh food. It helps us to boost our immunity power and improve our health issues. There are more benefits of organic food. Organic foods have antioxidants that are nourishment to our bodies. Antioxidants prevent heart disease, cancer, vision problems, premature aging, and cognitive malfunction.
ReplyDelete