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In this book you will find out: Why Dash Diet is probably the best diet to follow How to implement the Dash Diet What are the ingredients you should eat and you should avoid How the DASH Diet Approach works to weight loss Tips for your daily shopping day meal plan to Lose 10 pounds Tips for sustaining your weight So even if you are new on this Diet, this book will show you step by step what you need to do to achieve the results you want without making a big change on your daily routine.
Last Updated: May 25, References. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. There are 14 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 20, times. The DASH diet, the Dietary Approaches to Stop Hypertension diet, is mainly used to lower blood pressure and cholesterol, but it may also help you to lose weight. This diet emphasizes the consumption of foods that are low in cholesterol and saturated fat. It encourages eating a lot of fruit, vegetables, whole grains, and low-fat dairy foods.
If you are looking to lose weight with the DASH diet, all you need to do is understand how the diet is structured and modify the diet to suit your weight loss needs. To lose weight with the DASH diet, replace saturated and trans fats with low fat foods, such as fish, fresh poultry, nuts, and vegetables. You should also take steps to eat less sugar, like eating an apple instead of a donut or replacing soda with water. Since the DASH diet recommends reducing sodium intake, avoid using salt as much as possible, like when cooking pasta or potatoes.
If you regularly skip breakfast, jot this down as well. Also write down any snacks you eat, even if you do this mindlessly - say, while watching TV. This diary will allow you to see where you stand right now in terms of eating practices and where you can start to make changes.
Calculate your calorie needs. You can do this by determining your physical activity level. If your plan is to lose weight, you will need to eat fewer calories than you burn or burn more calories than you eat by staying physically active. For example, a 35 year old male with a moderate activity level will need between 2,, calories per day, whereas a 55 year old woman with a sedentary lifestyle will need about 1, calories daily.
Transition to the DASH diet gradually. Changing too much at once can be destabilizing and can make you crave your old diet, leading to rebounds. Do this prior to starting on the diet so that you know what to expect and can prepare your meals accordingly. Method 2. Reduce fat consumption. The DASH diet involves reducing the consumption of saturated and trans fats. These are types of fats which raise the level of cholesterol in your blood, which is dangerous in itself, as high levels of LDL cholesterol increase your risk of stroke and heart disease, and can also lead to weight gain.
Foods you should avoid while on the DASH diet include full-fat dairy products, fatty meats, and tropical oils, including coconut oil. Consume less sugar. The DASH diet suggests reducing the consumption of sweets and sugar-sweetened beverages like soda. Simple replacements, like opting for water instead of juice or reaching for an apple when you would have otherwise eaten a donut, are good ways to get less sugar in your system.
Just limit consumption to five or fewer servings per week. Make sure to count things like the sugar you add to your coffee, jam you put on your toast, and anything else that contains sugar. Reduce sodium intake. The main way to do this is to opt for lean meats, fresh poultry, and fish instead of high-sodium foods like ham or bacon. As a whole, the DASH diet involves limiting daily sodium levels to 2, mg.
You can also drop sodium intake to 1, mg if recommended by your doctor. Read food labels when shopping and opt for foods that are low in sodium. Increase the consumption of fruits and vegetables. Aim to eat servings of vegetables as well as servings of fruit per day. There is a wide array of fruit that you could add to your diet, from apples to pears to kiwis or oranges.
Diet 0 comments. To be honest, the DASH diet is not as popular as some other diets like keto and paleo. The chances that you might have heard about the DASH diet before today are slim. Someone who is not familiar with it might easily mistake it as just another diet trend that was quickly forgotten. The DASH diet is backed by scientific research and made been tailor-made for people with hypertension high blood pressure.
What makes it different from most diets is that it does not require you to eat any special foods , which makes it easier to sustain over time. Most diets restrict you from eating certain types of foods, but the DASH diet does not do that.
Instead, it provides daily and weekly nutritional goals for you to follow. It provides you with healthy alternatives to processed foods, thus making it easier for you to avoid junk food. It merely adds more fruits, non-fat dairy foods, beans, nuts, vegetables, and other nutrient-rich foods to your diet. So, you can eat as much as you want. Depending on what your dietary goals are weight loss or weight maintenance , you can choose a DASH diet plan that provides calories per day, or even go up to a diet plan providing calories a day.
The primary benefit of the DASH diet is reduced blood pressure, but it also offers many other health benefits like weight loss and reduced risk of certain types of cancers. However, you should bear in mind that the DASH diet was designed to lower blood pressure. Weight loss and all its other benefits are just added perks. Fundamentally, this is not a weight loss diet. But what you need to understand is that reduced blood impacts your body positively in several ways. Therefore, the DASH diet has more hidden benefits than what you can see on the face of it.
For every single action you perform, your body needs energy. Where does this energy come from? It comes from the food you eat. But how does it reach different parts of your body? Your blood supplies this energy to your muscles and organs as it flows throughout your body.
Blood pressure is simply the force that your blood exerts on your blood vessels and organs as it passes through them. It is measured by these two metrics:. A healthy adult should have a systolic pressure below mmHg and a diastolic pressure below 80mmHg. A high blood pressure may have several adverse effects on your health. But remember, you could suffer negative health consequences even if your blood pressure is too low.
The DASH diet has been shown to considerably reduce blood pressure in people with high blood pressure. Generally, a decreased blood pressure directly translates to a reduced risk of heart disease. However, this may not hold true in all cases. But regardless of whether you have high blood pressure or not, the DASH diet is a great way to improve your overall health. The DASH diet recommends an increased calcium intake in your diet. A high-calcium diet can significantly improve your bone strength.
Not only will this increase your overall bone strength, but it will also prevent bone diseases like osteoporosis. The high intake of whole foods, fruits, and vegetables in the DASH diet has been linked to a lower risk of certain types of cancer. Studies have shown that people who are on the DASH diet have a lower risk of developing colorectal and breast cancer 1.
On a DASH diet, you have a balanced nutrient intake, and your fat consumption is reduced. As a result, your risk of developing metabolic disorders is decreased drastically. There exists conclusive evidence from past studies that link this diet to a lower risk of type 2 diabetes 3. It has also been demonstrated to increase insulin resistance. The link between a healthy blood pressure and the risk of heart disease is discussed heavily in medical circles.
It has been established that if you have a normal blood pressure, your risk your developing heart disease is relatively low. In conclusion, the health benefits offered by the DASH diet go far beyond just reducing your blood pressure. It reduces your risk of several chronic diseases and drastically improves your overall health. By now, you know that the DASH diet can regulate your blood pressure to healthy levels, and also significantly reduce the various chronic diseases and disorders.
All of this is amazing! But you might be wondering if this diet can also help you lose weight. Yes, absolutely! Even though this diet has been designed primarily to regulate blood pressure in individuals with high blood pressure, it can also help you lose weight. The only reason this diet helps people reduce their blood pressure is because it promotes the consumption of whole foods , fruits, vegetables, and reduces the amount of sugar and unhealthy fats in your diet.
So, naturally, it will also help you reduce your weight. The entire concept of the DASH diet is founded on credible nutritional advice, and it does not require you to exclude certain food groups from your diet or make extreme calorie backs, which makes the diet easier to follow and stick to over a period of time. Therefore, the DASH diet is one of the most sustainable long-term strategies for weight loss.
В наличии Книга "Dash Diet For Weight Loss. The Ultimate day Eating Plan Solution for Beginners to Lower Blood Pressure, Hypertension, Boost Metabolism. В наличии Книга "Dash Diet for Blood Pressure and Weight Loss. A Day Meal Plan and Cookbook to Loss Pounds and Improve Your Health" в интернет-магазине. What Is the DASH Diet? A Guide to the Plan for Losing Weight and Lowering Blood Pressure The Dietary Approaches to Stop Hypertension, or DASH, diet has been.