Last updated: November 27, 2019 at 17:42 pm
Every year US NEWS and World report gather a team that 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 the 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 diabetes and beat one of the most popular diets such as Paleo, 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 the DASH diet to be the best diet for weight loss without yo-yo effect.
It is one of the best diets for weight loss.
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
So, I made a 7-days meal plan with a daily intake of 2000 calories.
So, let’s get started.
Menu plan:
Monday
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 a 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
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 a cup of Greek yogurt.
Dinner: 100g of boiled salmon, 300g of boiled potato, 225g of vegetables of your choice.
Wednesday
Breakfast: 100g of oatmeal mixed with 240ml of milk, a 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
Breakfast: 100g of oatmeal mixed with 240ml of milk, a 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 a cup of greek yogurt.
Dinner: 100g of boiled chicken breast, 200g of boiled integral rice, 150g of boiled vegetables
Friday
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: a cup of fruit salad
Dinner: 100g of turkey, 100g of boiled peas and one cup of spaghetti with cherry sauce.
Saturday
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 a 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
Breakfast: 100g of oatmeal mixed with 240ml of milk, a 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 the 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 want to see how to lose up to 15 pounds in 2 weeks, click on the link below:
BEST DIET PROGRAM TO LOSE 15 POUNDS IN 15 DAYS!
Hi, I am Stacey and I am the author of beautyandhealthlife.com. I have 10+ years of experience in fitness and weight loss and I want to share my knowledge with you. I am here to help you lose weight and tone your body.
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