DASH Diet: A Permanent And Effective Way To Lose Weight


By Sanjana Subramanian Last Updated:


DASH Diet: A Permanent And Effective Way To Lose Weight

In today’s day and age, weight-loss has become the mantra for every individual. Be it a teen or even someone in their fifties, everyone wants to lose weight and become fit. But in that bargain, have you ever thought of what you are putting your body through?

Several people blindly begin to diet. A healthy diet will never ask you to skip a meal. In fact, several nutritionists say that you must always eat something every 2 hours. That is what our bodies need. However, there are plenty of people who put their body through hell by skipping meals, bearing those hunger pangs and eventually becoming prone to sickness. All this, merely to lose some weight.

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Lose weight permanently with DASH Diet

Isn’t that unhealthy? But don’t worry. There is a healthier form of both losing weight and keeping your blood pressure in check. It is called the DASH diet. For seven years in a row, this diet has been ranked as the best diet for diabetes. It aids in weight loss, helps regulate blood pressure and cholesterol and is good for diabetic patients. What more could you need?

This sure seems like an amazing way to stay both fit and healthy. But, what exactly is this diet all about? Let us fill you in.

Also Read: Complete 7-Day Diet And Exercise Plan To Achieve A Flat Belly

Dash Diet Food List

The DASH diet includes the consumption of fruits and vegetables, low fat/non-dairy products. It encourages the ingestion of sodium through these food products, as per your body’s requirements. This diet is also rich in whole grains, lean meat, fish and poultry, as well as beans and nuts. All of the products are high in fibre content and low in fat.

DASH diet meal plan for blood pressure and diabetes

Initially, the DASH diet did not include weight loss as an aspect. Its focus was on health issues such as blood pressure and diabetes. To control those problems, a sample menu was created by the team. Here’s what it includes:

DASH Diet Breakfast Plan

  • Oatmeal with applesauce
  • Whole wheat English muffin with jam
  • Light yogurt
  • Pineapple juice

DASH Diet Breakfast Plan

DASH Diet Lunch Plan

  • Chicken waldorf salad
  • Dinner roll
  • Baby carrots
  • Non-fat milk
  • Cantaloupe

DASH Diet Lunch Plan

Snack For DASH Diet

  • Light string cheese
  • Kiwi

DASH Diet Dinner

DASH Diet Dinner

  • Roasted chicken breast
  • Baked potato
  • Asparagus
  • Tomato spinach salad with balsamic vinaigrette
  • Apple crisp topped with frozen yoghurt

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DASH Diet Breakfast for Weight Loss

The DASH diet for weight loss is of course, different. The meal plan for the same would typically include the following:

DASH Diet Breakfast For Weight Loss

  • Mini-egg beaters southwestern style omelette
  • Low-sodium tomato juice

DASH Diet Mid-morning Snack for Weight Loss

DASH Diet Mid-morning Snack For Weight Loss

  • Light cheese wedge
  • Grape tomatoes

DASH Diet Lunch For Weight Loss

  • Turkey and Swiss roll-ups
  • Cole slaw
  • Raw snow peas
  • Sugar-free orange Jell-O

DASH Diet Mid-afternoon Snack for Weight Loss

DASH Diet Mid-afternoon Snack For Weight Loss

  • Light cheese
  • Baby carrots

DASH Diet Before-dinner Snack For Weight Loss

  • Guacamole
  • Bell pepper strips

DASH Diet Before-dinner Snack for Weight Loss

DASH Diet Dinner For Weight Loss

  • Roasted turkey
  • Sautéed carrots and onions
  • Side salad with Italian dressing
  • Sugar-free Lime Jell-O

DASH Diet Dinner for Weight Loss

The DASH diet is an excellent provider of calcium, magnesium and potassium to the body. These nutrients help control blood pressure in the body. This is further supplemented by the consumption of healthy fruits and vegetables. A few people who follow this diet lower their salt intake, but this is of course, optional.

The DASH diet is not just recommended to a few. Everyone can follow this and witness the amazing results for themselves! Come together as a family or make a pact with your friends and start following this diet. It’ll result in a healthier lifestyle and a healthier you!

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That was all the details we absolutely needed to give you on the DASH diet. If you have already tried it for yourselves, we’d love to know the results! Leave us a comment right below.

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