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Does Dash Diet Work For Weight Loss?

Can You Lose Weight On The Dash Diet?


        DASH or Dietary Approaches to Stop Hypertension is a meal plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium and foods that are rich in potassium, magnesium and calcium – these are nutrients that help lower blood pressure.
The DASH diet features a menu with plenty of vegetables, fruits and low-fat dairy, as well as whole grains, fish, poultry and nuts. This restaurant offers limited portions of red meat, sweets, and sweet drinks.

       The DASH diet has been primarily praised for its positive effects on blood pressure levels, but the science-backed plan may also lead to weight loss for some individuals because of its focus on eating fresh, whole foods. The Dietary Approaches to Stop Hypertension, or DASH diet has consistently been ranked by US News & World Report as the top diet for heart health and weight loss.

Unlike fad diets that call for calorie restriction or extreme food groups with no scientific evidence to back their efficacy, the DASH diet involves making manageable dietary changes that are flexible and rooted in proven nutritional advice.
This has made meal plans popular with doctors, dietitians, and other health professionals in the United States, where heart disease remains the number one killer, according to the Centers for Disease Control and Prevention (CDC). (2) High blood pressure (hypertension) is a large contributory factor for heart disease and affects 1 in 3 American adults, according to the CDC. (3) This isn't just America's problem: Heart disease is also the leading cause of death worldwide, according to the American Heart Association. (4)
Dash Diet Work For Weight Loss

Dash Diet Definition
DASH is an acronym for "Dietary Approaches to Stop Hypertension." This diet was developed from a study by the National Institutes of Health after researchers noticed that vegetarians tended to have lower levels of high blood pressure. Understanding that sodium intake affects blood pressure, research also believes that this level can also be affected by other nutrients in a plant-based diet.

Include the DASH diet. When individuals followed this eating plan, the researchers saw a dramatic reduction in blood pressure levels. Today, the diet is recommended for preventing and treating hypertension and heart disease—and it has been associated with reduced bone breakdown, improved insulin sensitivity, and possibly a reduced risk of some cancers.

What is the DASH Diet Exactly?

But it's not just effective for people trying to lower their blood pressure. The diet has been around for two decades, and research has shown it can lead to weight loss, protect heart health, and lower the risk of type 2 diabetes, metabolic syndrome, and certain cancers. For these reasons, it is promoted by the National Institutes of Health.

The plans were relatively simple. The DASH diet recommends certain servings of different food groups each day, depending on your daily calorie needs (which are determined by your age, gender, and activity level). For example, the 1600 calorie DASH diet includes 6 servings of whole grains each day; 3-4 portions of greens; 4 portions of fruit; and 2-3 portions of low-fat milk. Also recommended are a total of 3-4 ounces of lean meat, poultry, or fish per day; 3-4 servings of nuts, seeds, and beans per week; and 2 daily servings of fats and oils.

The DASH Diet restricts sugar, recommending 3 or fewer servings of candy per week. It also restricts sodium intake to a maximum of 2,300 mg per day. The diet is intended to be part of a lifestyle to reduce alcohol consumption and emphasize stress reduction, physical activity, not smoking, and getting plenty of sleep. In short, DASH is meant to be followed for the long term.

Why Dash Diet can work for weight loss?

The DASH diet has a number of positives to offer. As well as being incredibly reasonable, nutrient-dense, and effective, DASH is pretty straightforward and sustainable. Many books and cookbooks are available to help DASH dieters find ways to convert daily portions of all the different food groups into practical meals and snacks.

The point is DASH has been tried and true. If your goal is weight loss, the DASH Diet is not going to make you lose weight fast. But if you identify the right calorie level and stick to it consistently, it can be a safe, effective, and sustainable way to lose weight, while improving your health.
Because DASH has been around for so long and is well-received by healthcare professionals, there are many free online resources for accessing help. However, if you're having a hard time figuring out how to take the recommended daily and weekly DASH portions and turn them into a menu, consult a registered dietitian nutritionist. He or she can also tailor the plan to your needs by tailoring any food allergies or intolerances and offer tips for following the plan as a vegan or vegetarian.

Benefits of the Dash Diet

In addition to reducing weight loss, the DASH diet offers a number of potential benefits, including reduced cancer risk and blood pressure.
However, you shouldn't expect DASH to help you lose weight on its own — because DASH was designed fundamentally to lower blood pressure. Losing weight may just be an added advantage.
Diet affects your body in several ways.

Lowering Blood Pressure

Blood pressure is a measure of the force exerted on your veins and organs as your blood passes through them. It is calculated in two figures:
Diastolic pressure: The pressure in your blood vessels between heartbeats, when your heart is resting.
Systolic pressure: This is the pressure in your veins when your heart beats.
Normal blood pressure for adults is a systolic pressure below 120 mmHg and a diastolic pressure under 80 mmHg. It's usually written with the systolic blood pressure over the diastolic pressure, like this: 120/80.

A person with a blood pressure of 140/90 is considered to have high blood pressure.
Interestingly, the DASH diet has been shown to lower blood pressure in both healthy individuals and those with high blood pressure.
People on the DASH diet still experience low blood pressure even if they do not lose weight or limit salt intake.

However, when sodium intake is restricted, the DASH diet further lowers blood pressure. In fact, the greatest drop in blood pressure was seen in people with the lowest salt consumption.
The results of the low-salt DASH diet were most impressive in people who already had high blood pressure, reducing systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg.
In people with normal blood pressure, it reduces the systolic blood pressure by 4 mmHg and the diastolic by 2 mmHg.

This is in line with other studies that have shown that limiting salt intake can lower blood pressure – especially in those with high blood pressure.
Keep in mind that lowering blood pressure does not necessarily mean a lower risk of heart disease.

Lose Weight in Dash Diet

You will likely experience low blood pressure on the DASH diet regardless of whether or not you lose weight.
If you already have high blood pressure, it is likely that you are advised to lose weight.
This is because the more you weigh, the more likely your blood pressure will be.
Losing weight has been shown to decrease blood pressure. People can lose weight on the DASH diet.

However, those who did lose weight on the DASH diet had a controlled calorie deficit – meaning they were asked to eat fewer calories than they expended.
Given that the DASH diet cuts down on many high-fat and sugary foods, people may find that they automatically reduce their calorie intake and lose weight. Other people may have to consciously limit their intake.
However, if you want to lose weight on the DASH diet, you should still go on a calorie-reduction diet.

Other Health Benefits of Diet Dash

The DASH diet can affect other areas of health as well:
Reduces cancer risk: A recent review showed that people who follow the DASH diet have a lower risk of several types of cancer, including colorectal and breast cancer.
Lowers risk of metabolic syndrome: Several studies note that the DASH diet reduces the risk of metabolic syndrome by up to 81%.

Lower diabetes risk: Diet has been linked to a lower risk of type 2 diabetes. Some studies show that it can improve insulin resistance as well.
Reduced risk of heart disease: In one recent review of women, following a diet like DASH was associated with a 20% lower risk of heart disease and a 29% lower risk of stroke.
Much of this protective effect is attributed to the high content of fruits and vegetables in a meal. In general, eating more fruit and vegetables can help reduce your risk of disease.

Potential Short and Long Term Effects of the DASH Diet

The DASH diet can help lower blood pressure at least in the short term, but more research will be needed to determine whether the DASH diet will lower heart disease rates for those who persist in the long term.
That said, for many people, the DASH diet is the perfect one-two punch: a sensible diet to keep blood pressure levels in check and to lose weight or maintain a healthy weight.

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