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DASH weight loss diet

DASH Weight Loss Diet: The Ultimate Guide

Are you looking for a weight loss diet that is simple to follow? Would you like to check out a weight loss diet that will help you lose weight while keeping you healthy and satiated? Then the DASH weight loss diet is something that you should consider.

If you don’t already know, I am not a big fan of extreme diets. I think they are a waste of time for someone who is serious about losing weight and thinks about weight loss as a long-term, sustainable and healthy way of life. Such extreme diets may provide some short-term weight loss but they do more harm in the long-term where most people end up quitting with a loss of confidence and additional weight gain.

So I will always recommend you to follow a healthy diet that can be sustainable long-term so you can become more healthy while losing weight and keeping it off forever.

In this post, I want to share with you all the knowledge that I have about the DASH weight loss diet. My intention is that you can get the most knowledge about this diet and take the decision if you do wish to follow this diet.

But before we continue, I would like to just remind you that no matter what kind of diet you follow, the most crucial part to achieve weight loss is to get into a calorie deficit. If you don’t already know what a calorie deficit means then please check out The Ultimate Guide To Calorie Deficit For Weight Loss. This is an extensive guide that will teach you all about a calorie deficit and how it matters when it comes to weight loss.

Rated as the best overall weight loss diet 0f 2016 by the U.S News & World Report, the DASH diet is a healthy approach to eating that will help you lose weight in addition to other benefits like lowering blood pressure, preventing osteoporosis, cancer, heart disease, stroke, and diabetes.

What is the DASH weight loss diet?

DASH diet stands for “Dietary Approaches to Stop Hypertension”. This diet was originally intended to help people treat or lower their high blood pressure by providing a long-term, sustainable, and healthy approach to eating. The diet focusses on improving your health by lowering the amount of sodium that you consume and increasing the important nutrients like potassium, calcium, and magnesium that are essential to reduce your blood pressure.

Why is the DASH diet beneficial to weight loss?

However, make no mistake that the DASH diet is very beneficial for weight loss as well. The reason for this is that the diet emphasizes on eating healthy, and nutritious foods while reducing or completely avoiding processed, fatty, starchy, and high-calorie foods.

What foods can you eat under the DASH diet?

The main characteristics of the DASH weight loss diet are the emphasis on consuming more of vegetables, fruits, and low-fat dairy products and moderate amounts fish, poultry, whole grains and nuts. You can also eat some red meat, fats and sweets occasionally and that is completely fine.

A portion of whole grains per day

You should consume around 6-8 servings of whole grains per day where the serving size could be 1 piece of bread or an ounce of uncooked rice, pasta or 1/2 cup of cooked rice or pasta.

Make sure that you consume only whole grain foods. So this means that instead of white rice you need to eat brown rice. Instead of the regular pasta, you need to eat whole wheat pasta. And instead of regular white bread, you need to eat brown bread. The reason is that these whole grain foods have more fiber and nutrients compared to the regular version.

The reason is that these whole grain foods have more fiber and nutrients compared to the regular version. So make sure that when you visit the grocery story you are looking out for products that mention “whole grain” or “whole wheat” on them.

A portion of vegetables per day

As part of the diet, you should consume around 4-5 servings of vegetables per day where the serving size could be 1/2 cup of raw leafy vegetables or 1 cup of raw or cooked vegetables. Vegetables such as carrots, greens, spinach, broccoli, etc. are loaded with fiber, vitamins, and minerals such as potassium, calcium, and magnesium.

Vegetables such as carrots, greens, spinach, broccoli, etc. are loaded with fiber, vitamins, and minerals such as potassium, calcium, and magnesium.

You can have any type of vegetable that you enjoy and would prefer to add to your food. Just make sure that the vegetables you buy whether fresh or frozen do not contain added sodium to them.

A portion of fruits per day

You also need to consume around 4-5 servings of fruits per day as part of the DASH weight loss diet. The serving size could be 1/2 cup of fresh, frozen or canned fruit or a medium sized fruit or 4 ounces of fruit juice.

Similar to vegetables, fruits are beneficial in providing loads of fiber, vitamins, and nutrients like potassium, and magnesium.

You can consume the fruits as part of your meal or when you feel like eating a snack. If you are consuming canned, frozen fruits, or fruit juices, just make sure that they do not contain added sugar.

A portion of dairy per day

Dairy foods like milk, yogurt and cheese are rich in protein, calcium, and vitamin D. The serving size could be 1 cup fat-free or low-fat milk, 1 cup low-fat yogurt, or 1 1/2 ounces of fat-free cheese.

When you consume dairy products, make sure that you buy the fat-free or low-fat version because the regular version contains a lot of saturated fat and you don’t want that to mess up your diet.

Also, consume a lower amount of cheese whether regular or fat-free because usually, cheese contains a high amount of sodium.

A portion of lean meat per day

You can consume about 6 ounces or less of lean meat per day. This includes any lean meat, poultry, and fish. Lean meat can provide you with a good amount of protein, vitamin B, iron, and zinc. Just make sure that you take the skin and fat off the poultry and fish so that the amount of fat on it is reduced.

Just make sure that you take the skin and fat off the poultry and fish so that the amount of fat on it is reduced. Also, make sure that you don’t fry the meat. Instead, just bake or grill the meat as that is much healthier.

Prefer fish if you can because many of them provide a good source of omega-3 fatty acids that are good for the heart and will help you lower your cholesterol.

Trying to eat less of meat and more of fruits and vegetables is one of the goals of the DASH diet. And one of the reasons that the DASH diet performs well as a good weight loss diet.

A portion of nuts, seeds, and legumes per week

Almonds, cashews, peanuts, sunflower seeds, peas, kidney beans, lentils, etc. are a rich source of proteins, potassium, and magnesium.

It’s good to have around 4-5 servings per week of these food items. The amount you need to consume is relatively low because these foods are calorie dense. It means that they contain a large number of calories in a small serving.

A serving size of 1/3 cup of nuts, or 2 tablespoons of seeds, or 1/2 cup of cooked beans is recommended.

They are higher in calories because the fat content is high in them. However, do not worry as the fat is the healthy kind of monounsaturated fat and omega-3 fatty acids that are good for your body.

Just make sure you don’t go overboard in consuming them.

A portion of fats and oils per day

Fats are essential for vitamins that are fat soluble. Also, fats can help you boost your immune system. So a serving of fats such as 1 teaspoon margarine, or 1 tablespoon mayonnaise, for example, can be consumed.

Be careful to avoid saturated and trans fats because they are the major cause of obesity, heart disease, and diabetes. These are found in processed foods such as baked products like cakes, cookies, and biscuits.

A portion of sweets per week

You can have around 5 servings or less of sweets per week to satisfy your sweet tooth. A serving size is around 1 tablespoon of sugar or jam.

Choose sweets that are low-fat such as jelly beans, fruit juices, hard candy or low-fat cookies.

You can also choose sweets with artificial sweeteners such as aspartame if you prefer. Just make sure that you don’t go overboard with those.

Have a diet cola instead of a regular cola if you prefer. But it’s always better to have something more nutritious like a fruit juice.

Conclusion

I hope you found this information about the DASH weight loss diet useful. It is a good diet to consider if you are looking to lose weight with a simple, no frills approach.

If you are interested in the DASH diet and want to know more about it, then check out some of the books you may find useful.

The DASH Diet Weight Loss Solution – This is an extensive book on the DASH diet specifically for weight loss.

The Everyday DASH Diet Cookbook – This is a neat little cookbook with 150+ delicious DASH diet recipes.

Do give the DASH diet a try and let me know your experience about how it helped you with your weight loss. Or if you faced any problems or issues while trying it out.

You can reach out to me on any social media platform or just comment on this post and I will reply back to you.

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