Weight Loss

DASH diet – the best diet in 2016

DASH diet

Every year US NEWS and World report gather a team which includes doctors, nutritionists, specialists for diabetes, cardiovascular diseases and weight loss.

Then, each specialist does a detailed analysis of particular diets and chooses the best for your health.

This year they analyzed 38 different diets, and DASH diet (Dietary Approach to Stop Hypertension) was voted the best among them.

DASH diet is a nutritious approach which can lower your blood pressure.

This diet is recommended for people who suffer from hypertension and beat one of the most popular diets such as Dukan, keto, and Atkins.

DASH diet is based on fruits, vegetables, whole grains and lean meat and the most important part of this diet is reducing the intake of salt, sugar, fat and red meat.

Taking into consideration all of these, experts consider DASH diet to be the best diet for weight loss without yo-yo effect.

Di.et

DASH diet basic guidelines:

  • Daily amounts of salt should be limited to 2.3 g (2 teaspoons)
  • Eat more vegetables and fruits
  • Eat whole grains instead of regular
  • Choose low-fat protein sources like fish, chicken breasts and legumes
  • Avoid processed food

 

We made a 7-days meal plan with the daily intake of 2000 calories.

So, let’s get started.

Menu plan:

Monday

Tuna sandwich

Breakfast: 100g of oatmeal mixed with 240ml of milk, ½ cup of fresh blueberries and one glass of fresh squeezed orange juice.

Snack: Apple and cup of Greek yogurt

Lunch: 1 bowl of vegetable soup, tuna sandwich, 100g lettuce, 1 teaspoon of light mayonnaise  and 2 slices of whole wheat bread

Snack: One banana

Dinner: 100g of boiled chicken breasts, 100g of boiled broccoli, 100g of carrot and 100g of boiled integral rice.

Tuesday

Chicken breasts

Breakfast: 2 slices of whole wheat bread with jam, apple and orange juice

Snack: One banana

Lunch: 100g of boiled or grilled chicken breasts,150g lettuce, 200g of boiled integral rice, 50g of low-fat feta cheese.

Snack: one peach and cup of Greek yogurt.

Dinner: 100g of boiled salmon, 300g of boiled potato, 225g of vegetables of your choice.

Wednesday

Blueberries

Breakfast: 100g of oatmeal mixed with 240ml of milk, cup of berries  and orange juice

Snack: One orange

Lunch: 2 slices of whole wheat bread, 100g of boiled or grilled turkey, 50g of low-fat cheese, lettuce and 50g of cherry tomato.

Snack: 4 whole-wheat crackers, 50 g of fresh cheese, 100g of pineapple.

Dinner: 200g of hake, 200g of boiled potato, 75g of boiled peas and 75g of boiled broccoli.

Thursday

Rice salad

Breakfast: 100g of oatmeal mixed with 240ml of milk, cup of berries  and orange juice

Snack: One banana

Lunch: Mixed salad with 150gr of grilled tuna, boiled egg, green salad, dressing of your choice and 2 slices of integral bread.

Snack: One pear and cup of greek yogurt.

Dinner: 100g of boiled chicken breast, 200g of boiled integral rice, 150g of boiled vegetables

Friday

Spaghetti

Breakfast: 2 boiled eggs, 50g of cherry tomato, 2 slices of whole wheat bread and orange juice

Snack: One apple

Lunch: 100g of lettuce, 100g of cherry tomato, 50g of  cheese, 4 whole-wheat crackers

Snack: cup of fruit salad

Dinner: 100g of turkey, 100g of boiled peas and one cup of spaghetti with cherry sauce.

Saturday

Peanut butter and fruit

Breakfast: 2 slices of integral bread, 2 teaspoons of peanut butter, 1 banana, 2 spoons of mixed seeds, orange juice

Snack: One apple

Lunch: 100g of grilled chicken, a cup of couscous and cup of grilled vegetables.

Snack: 50g of berries and cup of greek yogurt.

Dinner: 100g of grilled turkey, 200g of boiled rice, 100g of boiled vegetables

Sunday

Roast beef

Breakfast: 100g of oatmeal mixed with 240ml of milk, cup of berries  and orange juice

Snack: One pear

Lunch: Chicken salad made with grilled chicken, cherry tomatoes, 50g of  cheese, lettuce and 4 whole-wheat crackers

Snack: One banana and 70g almonds.

Dinner: 100g of roast beef, 150g of boiled potato, 75g of boiled broccoli, 75g of boiled peas.


Tips: It is desirable to include physical activity every day in order to get better results from DASH diet.

Exercise plan:

15 mins of walking

10 mins of running

15 mins of cycling

20 mins of swimming

20 mins. of jogging

5 mins stretching

If you like the more intensive workout you can read more here.

No Comments
Leave a Reply