The DASH Diet is a healthy eating plan designed to help lower blood pressure without taking medication. DASH is an acronym “Dietary Approaches to Stop Hypertension.” It has been proven to lower cholesterol, improve insulin sensitivity, and be an effective way to lose weight, thanks to the healthier lifestyle it promotes. Research on the DASH plan was sponsored by the U.S. National Institutes of Health, and numerous studies have revealed that DASH can reduce the risk of several diseases, including certain types of cancer, heart disease, diabetes, heart failure, stroke, and kidney stones. As a result of its many health benefits, the U.S. News & World Report has ranked the DASH Diet as the #1 diet in 2011, 2012, 2013, and 2014.
What is the DASH Diet’s Eating Plan?
DASH is high in fiber and low-to-moderate in fat. Followers of DASH eat a diet that’s rich in fruits, vegetables, and either low fat or nonfat dairy. The diet also includes lean meats, fish, and poultry, whole grains, and nuts and beans. Think of it as an easy-to-follow, Americanized version of the Mediterranean diet. DASH is designed in a way that it is flexible enough to meet the lifestyle and food preferences of most people. The original DASH plan was developed specifically to lower blood pressure, but now there is also a weight loss option available.
DASH Diet Action Plan:
The DASH Diet Action Plan is the original DASH diet plan. Each meal and snack includes protein to help avoid feeling hungry in between meals. Meal plans are adjusted for 1,200, 1,600, and 2,000 calorie diets. Here are some sample meals for the DASH Diet Action Plan:
Oatmeal mixed with Applesauce
Light or Nonfat Yogurt
Jam on a Whole Wheat English Muffin
Pineapple or Orange Juice
Waldorf Chicken Salad
Roasted Chicken Breast
Tomato Spinach Salad with Balsamic Vinaigrette Dressing
Apple Crisp Topped with Frozen Yogurt
Snacks include foods like light string cheese, nectarines, almonds and kiwi.
DASH Diet Weight Loss Solution
The plan developed for weight loss is the DASH Diet Weight Loss Solution. Its goal is to help followers reprogram their eating habits by teaching them to center their meals around bulky, filling low-calorie vegetables and protein-rich foods. Fruits, dairy, nuts, beans, and seeds serve as healthy supplements to meals and snacks. There are two phases to the DASH weight loss plan. The first phase is turbo charging weight loss and the second phase is eating an abundance of healthy foods. Here is a sample meal plan from the first phase:
Southwestern Style Mini-Egg Beaters
Low-sodium Tomato Juice
Turkey and Swiss Cheese roll-ups
Raw Snow Peas
Sugar-free Orange Jello
Side Salad with Italian Dressing
Sautéed Carrots and Onions
Sugar-free Lime Jello
Snacks include grape tomatoes, light cheese, baby carrots, and guacamole.
DASH is a great option for anyone who is looking to get live a healthier lifestyle. There’s something for everyone, too. In addition to the original and weight loss plans, DASH also offers vegetarian options. Check out all of the different options and more sample mean plans at dashdiet.org.
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The Mediterranean Diet is Your Solution to a Better Diet
Are you tired of traditional diets? Do you want to change your way of eating instead of just cutting back on delicious foods? The Mediterranean diet focuses on foods such as fish, fruits, vegetables, high fiber grains, nuts, beans and healthy oils. This heart-healthy diet helps you consume the essential fats like the unsaturated fats found in oils and nuts.
Benefits of the Mediterranean Diet
Do you want to not only improve your health but also your mood and energy? This answer seems obvious, but many people are focused on diet trends that may shed the pounds and not ones that improve their entire body. The Mediterranean diet is a better choice than a traditional diet plan because you are not only losing weight, but you are gaining other benefits as well. These benefits include: lowering your risk of heart disease and heat attack, lowering your bad cholesterol levels and reducing your risk of type two diabetes. According to the Mayo Clinic, this diet reduces a person’s risk of death related to heart disease, cancer, Alzheimer’s and Parkinson’s disease.
What Should You Eat
Rather than cutting back on foods you love, the Mediterranean diet is all about eating better foods. Indulge in fruits and vegetables like blueberries, tomatoes, grapes, spinach, figs, olives, chick peas, eggplant, beans and lentils. You should limit unhealthy fats from animal products, dairy and sweets. However, you can eat a limited amount of low fat dairy. Instead, enjoy healthy fats from nuts, olive, canola, soybean and flax seed oils. Most diets cut out bread, but the Mediterranean diet lets you enjoy plenty of whole-grain foods that includes whole wheat bread, brown rice, pasta and couscous. Don’t forget to add fish to your diet twice weekly. Also, if you enjoy wine then no need to worry. This diet allows for one glass of red wine, or white wine if you prefer, for women and two glasses for men daily.
If you’re tired of counting calories then the solution is the Mediterranean diet. It allows to to switch those bad fats for good ones and absolves you of any calorie-counting rules. Just make better choices, such as swapping butter for olive oil or choosing fruit over sugary desserts. The Mediterranean diet is safe for everyone and there are no negative consequences. Just create a sensible plan. You can also follow the diet if you have dietary restrictions such as vegetarian, vegan, gluten-free, low-salt and kosher. In the end, you will be eating plenty of delicious food. Make a Greek salad with fresh, seasonal vegetables and a light and tasty Greek dressing. Enjoy salmon with spinach and couscous. Mediterranean food is rich in spices, so you don’t need to worry about lack of flavor. You will not only shed the pounds but also improve your entire body. The Mediterranean diet improves your food choices rather than just your waist line.
© 2015 by Overweight.net, an LiVenture. All rights reserved. No part of this document may be reproduced or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of LiVentures.
The weight loss industry keeps getting bigger and bigger each year because more people are looking to lose weight. There are so many different diets out there, so it can be difficult to choose one that will work for you. One of the more popular diet plans out there is the coffee diet. The creators of this diet claim that it will help you lose weight without feeling hungry. It is not a quick weight loss plan, but it will help you lose the pounds you want if you stick with it long enough. Coffee can definitely effect your body and make it lose weight, but it can also have some negative effects. It is important to talk to your doctor before you think about starting the coffee diet.
Looking for reliable information on the green coffee bean extract diet? Then look no further! The green coffee diet is the latest breakthrough in diet and weight loss, helping thousands of overweight people lose unwanted pounds, effortlessly in a safe, effective manner.
Isn’t it funny how nature has a way of taking care of all of our human ailments? Yet we seem to overlook what is right under our own noses, staring us in the face, and seek synthetic medications instead. How many of us have turned to harmful diet pills, ridiculous fad diet regimens, or made ourselves totally miserable as we try to lose weight? Thanks to the discovery of the remarkable weight loss benefits in green coffee beans, for the vast majority of hopeless dieters around the world, starvation and damaging diet pills can be a thing of the past.
Few can resist the aroma of a freshly brewed cup of coffee. The benefits of coffee in perking up the mind and awaking the senses are well known, and researchers are actually debating on the point of a few cups of coffee per day being good for health too. But seriously, are you aware of the fact that coffee can be a valuable aid in helping you lose weight?
Surprised? Well, news is that coffee can help you shed off your unwanted kilos. The weight loss industry has grown to be a multibillion dollar business these days with all sorts of fad diets, and pills hitting the market on a daily basis. People want to lose weight desperately either to look and feel good, or for health reasons. But unfortunately all these techniques of dieting that you read about everywhere just don’t seem to be effective enough. Moreover, the slimming pills and potions available in the market may be detrimental to your health too. This is where coffee wins.
The Paleo Diet, also known as the “Caveman Diet,” is a nutritional plan that uses modern foods to emulate the diet of men and women who lived during the Paleolithic era. Developed by Dr. Loren Cordain, the theory behind this plan is that eliminating foods with little-to-no nutritional value will help the bodywork better. According to Dr. Cordain, “Our nutritional requirements remain almost identical to those requirements which were originally selected for Stone Age humans living before the advent of agriculture.”
The easiest way to remember how to follow the Paleo Diet is the rule, “If a caveman couldn’t eat it, you can’t eat it.”
There are certain fundamental characteristics of hunter-gatherer diets that followers of the plan believe will help to optimize their health, minimize their risk of chronic disease, and aid in weight loss. These include higher protein, potassium, and fiber intakes, lower carbohydrate and sodium intakes, and a balance between net dietary alkaline and acid loads. The Paleo diet also calls for consuming more vitamins, minerals, and plant phytochemicals, as well as monounsaturated, polyunsaturated, Omega-3, and Omega-6 fats dominating your fat intake.
So what can someone following the Paleo diet eat? Here are some dos and don’ts:
Quality, grass-fed meat
Eggs, including the yolk
Healthy fats and oils
Fruit in moderation
Legumes (green beans, peanuts, or sugar snap peas)
Vegetable and seed oils
Like with any diet, there are both pros and cons to going Paleo. Obviously, eliminating preservatives, chemicals, and additives will have a hugely positive effect on one’s health. Most of the health problems we face in the western world result from the overindulgence in foods that our cavemen ancestors didn’t have, like grain-based desserts, soda, pizza, and alcohol.
On the other hand, cutting out foods like dairy and grains may result in a loss of the nutrients they provide. There’s also an issue of timeline accuracy. The entire premise of the Paleo plan is to eat like a caveman. Certified Nutritionist Brian St. Pierre points out, “A 2009 review revealed that not only did our Paleolithic ancestors eat legumes, but these were also actually an important part of their diet! Legumes have been found at Paleolithic sites all over the world, and in some cases were determined to be the dominant type of plant food available.”
Here are some other positives and negatives of the Paleo diet:
Clean eating, free from processed foods
Feeling full between meals, thanks to the higher protein intake
Increased iron intake
Anti-inflammatory benefits from the nutrients in fruits, vegetables, nuts, seeds, and oils
Weight loss due to factors such as clean eating and being less likely to snack in between meals
Cutting out dairy is not optimal for good bone health
Grains are good for energy and overall health
Not ideal for athletes, who need to eat enough carbohydrates for fuel
If you remove certain foods from your diet and don’t find a way to supplement the nutrients you would have gotten from them can cause a nutrient imbalance
If you’re interested in starting the Paleo diet, you can check out thepaleodiet.com for more information and recipes.
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