Dash diet: for a healthy diet without depriving yourself

With the rising rate of obesity, many people are looking for ways to lose weight. Among the most popular methods are diets and exercise, but there is another option that is gaining popularity: the Dash diet. Designed to help people lower their blood pressure, the Dash Diet may also lead to weight loss. In this article, we are going to see what the Dash Diet is, how it works, and what its benefits are. We also offer some recipes to help you start your own slimming program!

What is the principle of the Dash diet?

The Dash Diet is a popular diet that emphasizes fruits, vegetables, and low-fat dairy products, while limiting saturated fat, sodium, and red meat. This diet was developed to help lower blood pressure, but it has also been shown to promote weight loss and reduce the risk of heart disease and stroke. The principle is simple: eat a variety of nutrient-dense foods and limit sugary and fatty foods.

The Dash diet is relatively easy to follow and can be adapted to a variety of lifestyles and dietary needs. Plus, there’s no need to give up your favorite foods—you can still enjoy a slice of cake or a glass of wine once in a while. If you’re looking for a healthy way to eat, the Dash Diet might be for you!

But how many calories can you actually lose on the Dash Diet?

It depends on several factors, including your starting weight, how much weight you want to lose, and how rigorously you follow the diet. For example, a person weighing 90 kg and wishing to lose 5 kg can achieve this by consuming 1,500 calories a day and exercising regularly. On the other hand, someone who weighs 150 kg and wants to lose 10 kg may need to eat 1,200 calories a day and exercise more intensely to achieve their goal. Ultimately, the number of calories you can lose on the Dash diet depends on your personal situation. But with a little effort, this diet can be an effective way to shed those extra pounds.

Who can’t follow the Dash diet?

Although the Dash Diet is a popular diet that promotes weight loss and lowers blood pressure. However, it is not suitable for everyone. People with certain medical conditions, such as kidney disease or diabetes, should avoid certain foods or take special precautions. As it may not be suitable for people who are trying to gain weight or build muscle mass. Even though the Dash diet might be among the healthiest diets out there, it’s still important to get the advice of a dietician or doctor before making any major changes to your dietary lifestyle.

Here are 7 Dash diet menu ideas (unsweetened tea and coffee or milk).

1st day :

1. Breakfast: Oats with chia seeds, blueberries and almond milk.
2. Lunch: A quinoa and black bean salad with grilled chicken.
3. Snack: carrots and celery with hummus.
4. Dinner: Salmon with roasted Brussels sprouts and sweet potato.

2ᵉ Day:

1. Breakfast: Two slices of wholemeal toast with almond butter and a sliced ​​banana.
2. Lunch: Hummus and Vegetables: Spread hummus on a whole wheat tortilla and top with your favorite vegetables. It makes a great wrap or sandwich.
3. Snacks: Fresh fruit or vegetables with low-fat yogurt or cottage cheese.
4. Dinner: Shrimp and Vegetable Stir Fry: Simply sauté the shrimp and vegetables in a tablespoon of olive oil over medium-high heat for 5-7 minutes. Serve with brown rice or quinoa.

Day 3:

1. Breakfast: A smoothie made with unsweetened almond milk, frozen berries, a dollop of plain yogurt, and a handful of spinach leaves.
2. Lunch: Turkey and Avocado Salad: Combine ground turkey breast, avocado, chopped tomatoes and red onion in a salad bowl. Add your favorite dressing and enjoy.
3. Snacks: A handful of nuts or seeds.
4. Dinner: Roasted Salmon with Vegetables: Simply roast the salmon and vegetables in the oven at 180°C for 20-25 minutes.

Day 4:

1. Breakfast: An egg white omelet with diced tomatoes, onions and peppers.
2. Lunch Bowl of Quinoa and Black Beans: Combine cooked quinoa, black beans, corn, diced tomatoes and green onions. Add a little salsa or hot sauce for an extra kick.
3. Snacks: One hard-boiled egg.
4. Dinner: Turkey Burger with Sweet Potato Fries: Grill or bake the burgers in a skillet over medium heat for about 10 minutes, then serve on wholemeal buns with sweet potato fries on the side.

Day 5:

1. Breakfast: A cup of plain Greek yogurt topped with fresh fruit and sprinkled with granola.
2. Lunch: Vegetable Soup: Simply combine your favorite vegetables in a pot with broth or water, and simmer until the vegetables are tender. Season to taste and enjoy.
3. Snacks: A slice of wholemeal toast with peanut butter or almond butter.
4. Dinner: Chicken, Bean, and Quinoa Salad: Add some chopped vegetables for extra nutrients, then dress the salad with a drizzle of olive oil and vinegar.

Day 6:

1. Breakfast: A full English muffin spread with avocado and topped with an egg.
2. Lunch: Chicken Curry Salad: Simply combine diced chicken breast, raisins, dried cranberries, chopped celery and green onions in a bowl. Add curry powder and mayonnaise according to your taste, and enjoy.
3. Snacks: A small bowl of oats or quinoa with milk and fruit.
4. Dinner: Vegetable Soup: Simply simmer your favorite vegetables in broth until tender, then season with salt, pepper and herbs to taste.

Day 7:

1. Breakfast: A slice of wholemeal toast topped with ricotta cheese and sliced ​​strawberries or raspberries.
2. Lunch: Tuna Salad: Simply combine canned tuna, diced celery, chopped onion, diced tomatoes and light mayonnaise in a bowl. Mix well and enjoy.
3. Snacks: One fruit with a low fat cheese stick.
4. Dinner: One serving of roast chicken with zucchini and green beans: Simply roast the chicken, zucchini and beans in the oven at 180°C for 25 minutes.