The Dash diet was started in the 1990s by the National Institutes of Health in the United States. His goal ? Fight high blood pressure, which affects more than a quarter of the world's population. What is the principle of this diet which was inspired by the Cretan diet? What are his limits ? How to perceive if it looks like a new nutritional fad or is part of a serious and healthy solution?
What is the Dash diet?
The Dash diet (Dietary Approaches to Stop Hypertension in English), understand "The Dietary Approach to Stop Hypertension" is more than a diet: a nutritional program, which has been promoted by the United States Institute of Health. "It has been thought to stop high blood pressure, fight heart failure and promote weight loss, explains Delphine Charret, dietitian nutritionist. This diet is inspired by the Mediterranean or Cretan diet. "
The idea is to favor a healthy and varied diet by eating food naturally low in sodium like fruits and vegetables. As part of the Dash diet, it is recommended to provide three meals a day, breakfast, lunch, dinner, but to avoid snacking. Specialists also encourage to practice regular physical activity.
What foods are you allowed to eat with the Dash diet?
The Dash diet is to promote "The absorption of low-fat dairy products, legumes and fresh fruits and vegetables", says Delphine Charret. The dietitian-nutritionist also recommends "Eat fish and poultry, and minimize the consumption of red meat." Note, however, that the Dash regime allows meat and animal protein provided the food is the most natural and the least processed possible.
Thus, the specialist recommends limiting the consumption of processed products, rich in saturated fats, and foods and drinks rich in sugars.
In prevention, it is also advisable to reduce salt intake at 2,300 milligrams per day, or about a teaspoon maximum. Salt plays an important role in the development of hypertension. "Better to season your dishes with spices and spices", ensures the
specialist.
The right product: in order to reduce your salt intake but to find a natural flavor enhancer, the reference organic brand A. Vogel markets Herbamare, a product that has long proven itself. You can easily find it on Amazon for example.
The Dash diet is also a way of life
People who want to follow the Dash diet should also make sure to change their lifestyle. This involves practicing a physical activity regular.
The Heart and Stroke Foundation recommends thirty to sixty minutes a day, if possible.
Be careful not to force and be careful never to exceed your limits, especially when you are not used to playing sports. Better to follow advice adapted to your level, your age, your needs with a sports doctor or a sports coach to take no risk.
The Dash diet, with a slimming objective …
In their book Dash Minceur, the new most protective diet in the world, Published by Leduc.s, Anne Dufour and Carole Garnier have determined three profiles of people
Profile 1: you do not move much throughout the day
Profile 2: you move a lot throughout the day
Profile 3: you are super-active throughout the day
They thus determined which portion of food was suitable according to each profile.
Profile 1
Whole grains (and products made from: bread, pasta, rice, etc.) 6 servings per day
Fruit 4 servings per day
Green vegetables 3 to 4 servings per day
Lean dairy products 2 to 3 servings * per day
Fish, seafood, lean meats, poultry 3 to 6 servings per day
Nuts, seeds and legumes 3 servings per week
Fats 2 servings ** per day
Sweetness 0 – knowing that in the program we still allow you a few squares of chocolate per week, to avoid any
Profile 2
Whole grains (and products based on: bread, pasta, rice …) 6 to 8 servings per day
Fruits 4 to 5 servings per day
Green vegetables 4 to 5 servings per day
Lean dairy products 2 to 3 servings * per day
Fish, seafood, lean meats, poultry 3 to 6 servings per day
Nuts, seeds and legumes 4 to 5 servings per week
Fats 2 to 3 servings ** per day
Sweetness 0 – knowing that in the program we still allow you 2 squares of chocolate per day (or their equivalent sweetness portions), to avoid any “cracking”
Profile 3
Whole grains (and products made from: bread, pasta, rice, etc.) 10 to 11 servings per day
Fruits 5 to 6 servings per day
Green vegetables 5 to 6 servings per day
Lean dairy products 3 servings * per day
Fish, seafood, lean meats, poultry 6 servings per day
Nuts, seeds and legumes 1 serving per day
Fat 3 servings per day
Sweet treats 0 – knowing that in the program we still allow you up to 5 squares of chocolate per day (or equivalent in "sweet servings"), to avoid any "cracking"
How effective is the Dash diet?
Numerous scientific studies have proven the effectiveness of the Dash diet in reduction of hypertension arterial as well as in the regulation of cholesterol and triglyceride levels.
In 1997, a research group carried out a study on 459 people who were slightly hypertensive or at the limit of normal. These individuals were divided into three groups and followed three different diets. In the first group, they were subjected to a typically American diet; in the second, they were subjected to the same diet enriched in fruits and vegetables; in the third, they followed the Dash regime.
The first results were seen after two weeks. A decrease in blood pressure has been seen in people who eat more fruits and vegetables. A beneficial effect which was even more marked in subjects following the Dash diet. Also note a reduction in "bad" cholesterol (low density lipoproteins) in individuals in the third group.
In another study, conducted in 2000 and dubbed DASH-Sodium, the subjects were also divided into three groups. In the first group, they were allowed to consume 3,300 mg of sodium per day; in the second, 2,300 mg; in the third 1,500 mg. Conclusion, the more the salt consumption was reduced, the more the drop in blood pressure was observed. Already hypertensive subjects are those for whom this diet has worked best.
What are the limits of the Dash diet?
> "People who adopt the Dash diet may suffer from omega deficiencies 3 and omega 6 ", specifies the nutritionist-dietitian. In question, the drastic reduction in salt. "It can cause risks of hypotension, dehydration, loss of appetite and ultimately promote risk of undernutrition. "
When you start a diet like this, it is better to be followed by a specialist who can check for any deficiencies.
> Also pay attention to the frustration. "The Dash diet is time consuming, continues Delphine Charret. You have to weigh all the food all the time and cook a lot. ” Not always easy, either, at a restaurant or at dinners with friends when you are on such a diet.
> Finally, it should be noted that, while the benefits of the Dash diet are recognized in the fight against high blood pressure, the data concerning weight loss are weak. It must be said that this is not its primary vocation. "The Dash regime is not not necessarily suitable for weight loss over time, confirms the specialist. If you want to shed those extra pounds, it is better to start off on a food rebalancing with the help of nutrition professionals. They will accompany you towards a lasting change in your lifestyle, while respecting your constraints, your wishes and your priorities ”, she concludes.
Which typical menu for the Dash diet?
In their book Health programs, DASH in 7 days, the best diet in the world, published by Leduc.s, Anne Dufour, Carole Garnier and Raphaël Gruman offer several menus.
Here is one of them, particularly suitable for moderately active people.
- Breakfast : 3 slices of wholemeal bread (300 kcal), ¾ 15 g of butter (110 kcal), ramekin of strawberries (30 kcal), plain tea (0 kcal), 1 plain yogurt (50 kcal).
- Lunch : 200 g of raw vegetables (100 kcal), 1 tsp. to c. light dressing (20 kcal), 150 g grilled chicken breast (200Â kcal), 200 g wholegrain rice (200 kcal) + 1 tsp. to c. olive oil (45 kcal), 1 plain white cheese + 2 tsp. to s. red fruit coulis without added sugar (100 kcal). Taste = 1 apple (90 kcal), 2 squares of dark chocolate (100 kcal).
- Having dinner : 1 bowl of soup (80 kcal) with 1 poached egg (75 kcal), ¾ 200 g wholegrain pasta (240 kcal) + 60 g tomato basil sauce (60 kcal), 1 plain yogurt (50 kcal), compote homemade apple + 10 g slivered almonds (160 kcal).
= Balance: 2,010 kcal