Dr Oz. is at it again with giving secrets to dieting and long term weight loss. On theÂ FebruaryÂ 19, 2013 show, he explains the number one diet plan is called the Dash Diet.
Many experts appearing on the show to help the hype including: Dr. CarolineÂ Apovian, Dr. AdamÂ Glasglow, Kristin Kirkpatrick, Marla Heller, Dr.Â RoshiniÂ Raj, Rodney Cutler, Carol Ash, Dr. TaraÂ Margarella, Dr. NancyÂ Simpkins, Dr. Nadia Levy, Dr. Timothy Chase, Dr. MichaelÂ Roizen, SariÂ Greaves, JillianÂ Michaels, Lori Benson,Â SevalÂ Oz, and SueÂ Serio.
While the Dash diet actually hit three years ago, it’s been the number one most popular diet of all time. Probably because it’s so easy to follow and with so many success stories and doctors backing the programs. Â The USDA recommends the DASH diet as “an ideal eating plan for all Americans”. According to the Mayo Clinic, the DASH diet may also protect against stroke, heart disease, cancer, diabetes and osteoporosis.
The nice thing about the Dash diet is that it’s pretty much common sense. ThisÂ diet requiresÂ the a large consumption of whole grains, fruits, vegetables and low-fat dairy. While there can be limited consumption of fish and poultry, while red meat, sweets and fatty foods should be consumed sparingly. Â Sounds pretty simple. If you have the determination to lose weight, I think you could make a life style change and follow the steps in the Dash Diet. Â It’s getting back to the basics of eating.
DASH stands for Dietary Approaches to Stop Hypertension. Itâ€™s one of two diets recommended by the USDA to promote health and wellness and prevent chronic diseases like high blood pressure or diabetes.
The Dash diet does encourage people to consume less sodium andÂ increaseÂ their intake of magnesium, calcium and potassium, in order to help lower blood pressure.
According to the Dr Oz website:
What Can I Eat on the Dash Diet?
On the DASH diet, youâ€™re expected to eat:
- 6-8 servings of whole grains per day. This includes, whole wheat bread, cereals, rice or whole wheat pasta. The whole grain or whole wheat variety of grains contains more fiber and nutrients than refined grains.
- 4-5 servings of fruit per day. In addition to providing ample vitamins and nutrients, fruits are also great sources of fiber. You can have fresh, frozen or canned fruits, just make there that there are no added sugars.
- 4-5 servings of vegetables per day. Make sure to include leafy green vegetables in addition to tomatoes, carrots, broccoli, and sweet potatoes.
- 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. This is beneficial because of the calcium, vitamin D and protein these products provide; however, donâ€™t overdo it. Also, avoid regular or even fat-free cheese because they are often high in sodium.
- 6 or fewer servings of lean meats, like poultry or fish per day. This would include skinless chicken or turkey breast, seafood, or tuna that has been packaged in water. Avoid red meat as often as possible, as it tends to be higher in fat and cholesterol. When cooking, trim away the skin and fat, then broil, grill, roast or poach instead of frying.
In addition to those foods, you can also have:
- 4-5 servings of nuts, seeds, legumes per week. This would include almonds, sunflower seeds, kidney beans, lentils, etc. However, keep the serving size small to avoid too many calories. Soybeans and tofu are good alternatives to meat because of its high protein content.
- 2-3 servings of fats and oils per day â€“ but make sure you donâ€™t overdo it! A serving would consist of 1 tablespoon of low-fat mayo, 1 teaspoon of margarine or 2 tablespoons of light salad dressing. Always choose products that are low in saturated and trans fats.
- 5 or fewer servings of sweets per week. Yes, you read this correctly! However, donâ€™t overdo this either. A serving of sweets would consist of 1 tablespoon of sugar, jelly, or jam; 1/2 cup of sorbet; or 1 cup of lemonade. Try to choose fat-free or low-fat sweets.
- No more than two alcoholic drinks a day for men, and one drink per day for women.
DASH Diet Pyramid
That may sound like a lot of food to consume, but think about it, you’re not expected to get rid of your favorite things like sweets and alcohol. Â I think that’s why people fail with so many other diets; they are required to give up the things they love and enjoy. Â Losing weight shouldn’t be about giving up those things, rather enjoying them when you can have them. Â Can you imagine how much weight you would lose if you paired this diet up with a Raspberry Ketone pill?
In a study published in the New England Journal of Medicine they explainÂ why having a diet rich in fruits and vegetables will lower blood pressure. “It is known that obesity, sodium intake, and alcohol consumption influence blood pressure. In this clinical trial, Dietary Approaches to Stop Hypertension, we assessed the effects of dietary patterns on blood pressure. A diet rich in fruits, vegetables, and low-fat dairy foods and with reduced saturated and total fat can substantially lower blood pressure. This diet offers an additional nutritional approach to preventing and treating hypertension.”
In the U.S. News & World Report on January 2013, they ranked the DASH diet as best overall diet. A panel of experts in diet, nutrition, obesity, heart disease, diabetes and food psychology reviewed 29 different diets and ranked them according to safety, short-term and long-term weight loss, how easy they were to follow, nutritional completeness, diabetes prevention and management, and heart disease prevention.
The diets were ranked according to a star system, with five stars being the maximum score.
Best Overall Diets:
DASH diet – 4.1 stars. Nutritionally complete, safe, can prevent and control diabetes, also promotes heart health.
TLC diet – 4 stars. TLC stands for Therapeutic Lifestyle Changes. This diet was created by the National Institutes of Health to reduce levels of cholesterol. The panel said it is a healthy, well rounded diet. However, the dieter is left very much on his/her own.
Mayo Clinic diet - 3.9 stars. Experts say it is safe and nutritious, and moderately effective for those aiming to lose weight.
Mediterranean diet - 3.9 stars. The diet is rich in vegetables, fruits, olive oil, and other healthy nutrients. It was criticized for being too different to what Americans are used to and may consequently be hard to keep up.
Weight Watchers – 3.9 stars. This diet was praised for the emotional support dieters receive, as well as being an easy one to stick to.
Healthy Food Choices for the DASH Diet
The DASH diet is usually used by those suffering from hypertension.
What is the Dash Diet?
The DASH diet, DASH standing for Dietary Approaches to Stop Hypertension, is this summer’s hottest new diet. Take that Atkins. This diet focuses on reducing your hypertension by lowering your sodium intake. Hypertension aka high blood pressure aka a cool name for a heavy metal band is a leading cause in heart attacks, so if you get a tingle in your left arm after eating the Baconator you may want to look into the DASH diet, which suggests a diet rich in fruits, vegetables, non-fat dairy and whole grains. Which in certain circles is called eating healthy and not a diet… fatty.
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