If the DASH diet, designed to fight against overweight and hypertension, has existed for more than fifteen years. And yet, it's only been a few months since it's been on the other side of the Atlantic. Its strengths: a rapid decrease in blood pressure, and especially a loss of weight well controlled, without risk of yo-yo effect.
Diet Dash: how does it work?
This diet, developed by researchers during a study on blood pressure, works on a system of very precise portions. On the menu of the day, we therefore find between 6 and 8 servings of whole grain cereals (one serving = 35g of bread, or 100g of rice, pasta or cooked cereals), 4 to 5 servings of fruits and vegetables (a portion = about 75g ), 2 to 3 servings of dairy products (one serving = 230g milk or low-fat yogurt), and finally, 2 servings of lean protein (one serving = 100g).
The fat is not totally banned, but very limited: 2 or 3 spoons of oil or 15g of butter per day only!
Diet Dash: how does it differ from a balanced diet?
For the purposes of the Dash Diet, if all foods are present, sugar and salt are severely limited. The menu allows 5 tablespoons of sugar per week, to be spread over the days, as well as very little salt. The ideal is not to add to the cooking, and to be satisfied with that naturally present in food.
Dash scheme: the benefits
This scheme, unlike many others, is very comprehensive. It limits cravings, but also the shortcomings since it contains all the food groups necessary for a balanced diet. By filling up with fibers, it also makes it possible to regulate transit and thus facilitate the elimination of waste.
By limiting the intake of sugar, the effect is immediate, especially on people who are used to regularly eat sugary foods or sodas.
Dash scheme: the disadvantages
According to dieticians, the Dash diet is close to perfection, since it is very close to a balanced diet. On the other hand, it will not be easy for people who enjoy sweet foods, who may quickly feel frustrated.
Diet Dash: and after?
Since the Dash Diet is very comprehensive, it is not frustrating. The yo-yo effect is therefore more limited than in the context of a high protein diet. Duly followed, it allows above all to relearn to feed in a healthy and balanced way.