dashed through December. Now might be a good time to DASH
through 2017. DASH is the acronym of the top-rated diet for
healthy weight loss for the 7th year in a row, according to
the US News and World Report (with input from a panel of
interesting that DASH — which stands for Dietary Approaches
to Stop Hypertension — was originally studied as an
effective strategy to reduce blood pressure. In the process of
pulling down blood pressure, however, nutrition researchers
discovered that this diet pattern also helped people lose
weight and even improved their heart health.
one of several "plant-based eating plans" rich in
fruits, vegetables, grains and other foods that grow from the
ground. It’s not completely vegetarian, however. Key
components include low-fat dairy foods such as milk, yogurt
and cheese as well as lean meats and fish.
it work? Like other healthful patterns of eating such as the
Mediterranean diet (which by the way came in second as an
effective diet for weight loss), DASH features modest
portions, key nutrients for ongoing health and is relatively
low in sugar and fat, especially saturated fat. Here are some
of its attributes:
Besides its important role in helping to regulate blood
pressure, some intriguing studies have found higher calcium
intakes associated with lower body fat and less weight gain as
we age. Calcium, along with its partner vitamin D, has also
been found in some studies to enhance the loss of body fat as
part of a low calorie diet.
DASH emphasizes lean protein sources such as lean meats,
beans, fish, eggs, low-fat dairy and soy products. Adequate
protein throughout the day not only helps build and maintain
muscle mass when we exercise but also helps control the urge
to eat, say researchers.
Found exclusively in plant-based foods, dietary fiber fills us
up with no additional calories. (Our bodies cannot break down
fiber for energy.) Another health plus: Fibers in plant foods
feed good bacteria in our guts. Some of these beneficial
microbes may play a role in keeping us lean, say scientists.
Found in a variety of foods including fruits, vegetables and
legumes, this important mineral is known for its ability to
help control blood pressure. Deficiency of potassium results
in fatigue, muscle weakness and cramps.
Found in green leafy vegetables, nuts, seeds, beans and whole
grains, magnesium is a key player in energy production. And
who doesn’t need energy when we’re trying to get up off
complete guide to DASH at