When it comes to losing weight, patience isn't always a major piece of the puzzle in the eyes of the dieter. In reality, it takes time to lose weight safely, but there are certain diet plans that take a bit more of an aggressive approach to dieting for faster results. One safe and effective diet plan that can get you on the right track quickly is called the DASH Diet.
The Facts
The Dietary Approaches to Stop Hypertension, or DASH, plan was created by branches of the U.S. Department of Health and Human Services, and it is one of the primary diet regimens recommended by the U.S. Department of Agriculture's 2005 Dietary Guidelines for Americans report. Designed to help people lower their blood pressure, cholesterol and improve your overall cardiovascular health, DASH has also been shown to promote significant weight loss.
Significance
The DASH plan may present some rather dramatic changes to some people's diet, but it also promotes a host of positive health benefits as previously mentioned. Results are typically fast, too. According to DASHDiet.org, you can see reductions in your blood pressure within just 14 days. Additionally, many people have lost 10 to 35 lbs. of body weight within a few months of starting the DASH Diet. So, the DASH plan can significantly improve your overall health rather than just focusing on weight loss alone.
Features
The DASH Diet focuses on nutritious foods that are high in fiber and low in sodium. DASH encourages you to consume 2,300 mg of sodium or less per day. Based on a 2,100 calorie-a-day plan, DASH's daily nutrients are divided out as follows: 27 percent total fat, 18 percent protein, 55 percent carbohydrates. This includes 150 mg of cholesterol or less, 2,300 mg of sodium or less, 4,700 mg of potassium, 1,250 mg of calcium, 500 mg of magnesium and 30 g of fiber.
Foods
The DASH Diet is flexible in the types of foods you eat as long as you stay within caloric balance and stick to the right food groups. The food groups and quantities per day are as follows: six to eight servings of grains, four to five servings each of vegetables and fruits, two to three servings of fat-free dairy, 6 oz. or less of lean meats/chicken/fish, four to five servings of nuts/seeds/legumes per week, two to three servings of fats/oils and five or fewer servings of sweets per week.
Considerations
When choosing an alternative to DASH, it's important to thoroughly evaluate the plan first. The Mayo Clinic suggests looking primarily at what the diet consists of, who's behind the diet, possible risks and results others have experienced. Also, be wary of diets that promise dramatic results in a short period of time because they're most likely unhealthy. A diet that promotes well-balanced meals and 1 to 2 lbs. of weight loss per week is usually a safe bet. Your doctor can help you choose an effective diet.
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