The DASH Diet for Weight Loss: 7-Day Meal Plan for Beginners

The DASH Diet is a wholesome consuming plan focused on lowering your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension, and the diet is designed to deal with or prevent hypertension (hypertension). The nice factor about this consuming plan is that it’s not just for individuals with excessive blood pressure, it’s a well-rounded nutritious diet that may assist anybody who desires to live a extra wholesome lifestyle and lose weight. The DASH diet consists of maintaining a nutritious diet whole foods, low-fat dairy and lean meats, and reducing your consumption of processed foods, red meat and sodium. Sound like your type of consuming plan? Read on to discover about extra about the DASH diet for weight loss!

What is the DASH Diet?

As talked about above, the DASH diet was designed to decrease blood pressure with out medication, reducing your consumption of sodium and filling your physique with meals wealthy in vitamins such as potassium, calcium and magnesium. It’s a top diet for coronary heart well being and weight reduction that involves manageable changes to your diet rather than full blown restrictions concerned in fad diets.

There are two DASH diet types relying in your well being needs. The Standard DASH Diet limits sodium consumption to 2,300 mg per day, and the Lower-Sodium DASH Diet limits sodium consumption to 1,500 mg per day. The daily DASH consuming plan additionally recommends 6 to eight servings of whole grains, 6 or fewer servings of meat, poultry or fish, four to five servings of fruits, four to five servings of veggies, 2 to three servings of low-fat or fat-free dairy and 2 to three servings of fat or oils.

With the DASH diet, you’ll be avoiding high-calorie, sugary, fatty meals that may result in excessive blood pressure, coronary heart illness and stroke, and increasing your micronutrient consumption due to all of the fruits and vegetables.

Is the DASH Diet Good for Weight Loss?

The DASH diet was designed for these that need to decrease their blood pressure, however it additionally works exceptionally well for anybody who desires to lead a wholesome lifestyle and, in turn, lose weight. The consuming plan focuses on whole foods, such as fruits and veggies, fat-free or low-fat dairy, whole grains, and lean meats together with fish and poultry. It eliminates processed meals like sugary drinks and packaged snacks, limits red meat and reduces sodium intake, that are all useful for significant weight loss.

20 Foods to Eat and Avoid on the DASH Diet

Foods to Eat on the DASH Diet

1. Lean protein such as skinless chicken and fish
2. Whole grains such as oatmeal, brown rice, quinoa, and whole wheat bread and pasta
3. Fruits together with bananas, apples, dates, grapes, oranges, peaches and strawberries
4. Vegetables such as broccoli, carrots, collards, potatoes and spinach
5. Low-fat milk, cheese and yogurt
6. Nuts and seeds  together with almonds, walnuts, sunflower seeds, and peanut butter
7. Legumes such as kidney beans and lentils
8. Heart-healthy oils like olive oil, canola oil and safflower oil
9. Limited quantities of maple syrup, jelly and sorbet

Foods to Avoid on the DASH Diet

1. Fatty, red meats like bacon, beef, pork, lamb and veal
2. Full-fat dairy products
3. Sugar-sweetened drinks like soda and fruit juice
4. Sweets like candy, cookies and pastries
5. Chips and salted nuts
6. Pre-packaged meals like frozen pasta and rice dishes
7. Fast meals together with pizza and French fries
8. Cheese, cream and butter
9. Cold cuts and cured meats
10. White breads, rolls and sandwiches
11. Whole milk

7-Day DASH Diet for Weight Loss Meal Plan

Day 1

Breakfast: Sweet Potato Oats Waffles | Chef de Home
Snack: Dried Apricots and Almonds
Lunch: Shrimp and Nectarine Salad | Taste of Home
Snack: Carrots and Hummus
Dinner: Veggie Quesadillas with Cilantro Yogurt Dip | The Dash Diet

Day 2

Breakfast: Peanut Butter Overnight Oats | Minimalist Baker
Snack: Apple with Almond Butter
Lunch: Sweet Potato and Black Bean Tacos | Best Dash Diet Recipes
Snack: Pears with Cinnamon
Dinner: Sesame Ginger Chicken Stir Fry with Cauliflower Rice | McCormick

Day 3

Breakfast: Muesli Scones | Elana’s Pantry
Snack: Clementines and Sunflower Seeds
Lunch: Roasted Tofu and Peanut Noodle Salad | Eating Well
Snack: Red Pepper and Hummus
Dinner: DASH Diet Mexican Bake | All Recipes

Day 4

Breakfast: Southwest Tofu Scramble | Minimalist Baker
Snack: Dried Mango and Pistachios
Lunch: Thai Chicken Pasta Skillet | Taste of Home
Snack: Grapes with Romano Cheese
Dinner: Turkish Red Lentil Stew | Resperate

Day 5

Breakfast: Healthy Breakfast Cookies | Just a Taste
Snack: Celery with Almond Butter
Lunch: Fresh Shrimp Spring Rolls | The DASH Diet
Snack: Spiced popcorn
Dinner: Easiest Baked Fish | My Fitness Pal

Day 6

Breakfast: Banana Almond Smoothie | Cookie + Kate
Snack: Apple Slices with Cinnamon
Lunch: DASH Diet Minestrone Soup | All Recipes
Snack: Plum and walnuts
Dinner: Mimi’s Lentil Medley | Taste of Home

Day 7

Breakfast: Pumpkin Granola Yogurt Parfait | Nutrition within the Kitchen
Snack: 1 cup of raspberries
Lunch: Southwestern Brown Rice Bowl | What’s Gaby Cooking
Snack: Whole wheat pita and hummus
Dinner: Quinoa and Vegetable Stew | Best Dash Diet Recipes

The DASH diet is not just one of many best methods to decrease your blood pressure, it can additionally assist you lose weight and live a extra wholesome lifestyle with out irritating restrictions. Follow this 7-day consuming plan to get started! restrictionollow this 7-day consuming plan to get started!


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