If you want to lose weight successfully, healthy and for a long-term, try the diet that experts say is best for overall health.
Every year the U.S. News & World Report brings together a team of experts, consisting of doctors, nutritionists and diabetes, cardiovascular and weight loss specialists. Each expert carefully analyzed 38 diets and diet plans and eventually selected the one that in their opinion was best for overall health and thus weight loss.
For the seventh year in a row, that title belongs to the DASH diet. DASH (Dietary Approaches to Stop Hypertension) is the name for a type of diet that experts have devised as a means of fighting high blood pressure. Doctors recommend to anyone who has hypertension or high blood pressure problems because it reduces the risk of contracting other cardiovascular diseases.
Behind himself has left the popular Dukan, Atkins and Paleo child, which are located at the very bottom of the ladder. The DASH diet is based on the intake of fruits, vegetables, whole grains and non-fat meat, and the most important features of this baby are a reduced intake of salt, processed sugar, fat and red meat.
Experts say that this is not really a diet but a long-term diet plan that we can easily adhere to because it is not restrictive. Instead of strict rules, it advises replacing certain foods with healthier options, and it is especially important to eat fruits and vegetables daily.
On the other hand, the diet includes enough protein on a daily basis and healthy carbohydrates, and with three main meals and two snacks, you will certainly not feel hungry.
The basic guidelines for adopting this type of diet:
• Daily salt intake limit to 2300 mg (1 teaspoon)
• Eat more vegetables and fruits
• Enter whole grains instead of ordinary
• Choose unprotected sources of protein such as fish, poultry, legumes and herbs
• Avoid seasonal processed foods
Physical Activity Improves Effect
As with any other child and nutrition plan for better health or pesticides, everyday physical activity will greatly improve the effect and accelerate weight loss. Experts recommend a minimum of 30 minutes of physical activity per day and advise you to choose the one you most enjoy because you will be more comfortable in it.
You can also combine different activities depending on what you prefer:
• Walking 15 min
• Running 10 min
• Bike ride 15 min
• Swimming 20 min
• Housework 60 min
DASH Diet: Weekly Menu
Breakfast: 100 g of oatmeal with 1 cup (240 ml) milk, half cup (75 g) of blueberry and cup of fresh orange juice
Snack: 1 medium apple and one cup (285 g) of Greek yogurt
Lunch: 1 cup (285 ml) vegetable soup, 80 g tuna sandwich, 100 g green salad, 1 small spoon of light mayonnaise and 2 rolls of whole grain bread
Snack: 1 banana
Dinner: 100 g cooked chicken breasts, 100 g cooked broccoli and 100 g carrots (cooked or raw), 200 g cooked brown rice
Breakfast: 2 Slices whole grain bread with a large spoon of jam or marmalade, 1 apple, fresh orange juice
Snack: 1 banana
Lunch: 100 g cooked or grilled chicken breasts, 150 g green salad, 200 g cooked brown rice, 50 grams hard cheese
Snack: Half cup of sliced peaches and 1 cup (285 g) of Greek yogurt
Dinner: 100 g of cooked salmon, 300 g of cooked potatoes and 225 g of cooked vegetables as desired
Breakfast: 100 g of oatmeal with 1 cup (240 ml) of milk, half cup (75 g) of berries as desired (blueberries, raspberries, blackberry, currant) and fresh orange juice
Snack: 1 orange
Lunch: 2 Slices whole grain bread, 100 g turkey (cooked or grilled), 50 g hard cheese, 100 g green salad and 50 g cherry tomatoes
Snack: 4 whole grain crackers, 50 g fresh cheese, 100 g pineapple
Dinner: 200 g of cod or oats, 200 g of potatoes, 75 g of boiled peas and 75 g of boiled broccoli
Breakfast: Breakfast: 100 g of oatmeal with 1 cup (240 ml) milk, half cup (75 g) of berry fruit and fresh orange juice cup
Snack: 1 banana
Lunch: Salad made of 150 g of grilled tuna, 1 boiled egg, 2 cups of green salad, 50 g of cherry tomatoes and 2 spoons of dessert as desired, 2 loaves of whole grain bread
Snack: 1 pear and 1 cup (285 g) of Greek yogurt
Dinner: 100 g grilled chicken, 150 g mixed cooking vegetables, 200 g cooked brown rice
Breakfast: 2 boiled eggs, 50 g cherry tomatoes, 2 rolls of whole grain bread, 1 cup of fresh orange juice
Snack: 1 apple
Lunch: 100 g of leaf salad, 100 g of cherry tomatoes, 1 spoon of dessert on request, 50 g of hard cheese, 4 whole wheat crackers
Snack: 1 cup of fruit salad
Dinner: 1 cup of spaghetti with tomato sauce and 100 g of turkey, 100 g of boiled peas
Breakfast: 2 Slices bread from whole grains, 2 small tablespoons peanut butter, 1 banana, 2 tablespoons mixed jumbo seeds, 1 cup fresh orange juice
Snack: 1 apple
Lunch: 100 g grilled chicken, 1 chop of grilled vegetables on request, 1 cup of couscous
Snack: 50 g of berry fruit and 1 cup (285 g) of Greek yogurt
Dinner: 100 g of fish fillets, 150 g of saturated rice, 200 g of brown rice
Breakfast: 100 g of oatmeal with 1 cup (240 ml) of milk, half cup (75 g) of berries and fresh orange juice
Snack: 1 pear
Lunch: Chicken salad made of 100 g of chilled or grilled chicken breast, 150 g of leaf salad, 75 g of cherry tomatoes, 1 teaspoon of mixed seeds and 1 teaspoon of dessert if desired, 4 whole cereal kernels
Snack: 1 banana and 70 g almonds
Dinner: 100 g roast beef, 150 g boiled potatoes, 75 g boiled broccoli, 75 g boiled peas