the diet to follow for “safe weight loss”, according to a nutritionist

Originally created by American researchers to reduce high blood pressure in certain obese patients by helping them lose weight, the DASH diet (or Dietary Approaches to Stopping Hypertension) is an interesting diet to know. Not surprisingly, it drastically reduces salt consumption – by limiting it to the equivalent of one teaspoon on average – but also that of saturated fats by limiting ultra-processed and sugary products as much as possible. Like the Mediterranean diet, “It’s a well-balanced diet” ensures Pascal Nourtier, dietitian nutritionist, which makes it easier to undertake alone than the Thonon diet.

For this, it relies in particular on a consistent consumption of vegetables and fruits which provide fiber, antioxidants, but also potassium and magnesium to the body. It also invites you to favor fish, poultry and lean meat on the plate rather than red meat, and to eat mainly low-fat dairy products, to limit saturated fats. With it, we also eat cereal products made from whole grains, oilseeds, nuts, but also good fats with small quantities of vegetable oil. But what differentiates it from the others are also its very specific daily portions to respect for each of these food categories. Despite this constraint, the weight loss expert finds it “pretty good”even if he recalls that these great principles are above all “a recurring eating pattern” to have if you want to be in good health. If the nutritionist considers that it can be effectivehe specifies that it will have to be “accompanied by physical activity” if you want to see effects on the silhouette.

DASH diet plan: how much weight loss can I expect with the dash diet?

Unlike a diet promising weight loss in 21 days or less, the Dash diet is less restrictive and ultimately comes down to adopting healthy eating habits, making it essential to “adopt it over several months” to notice a weight loss, specifies Pascal Nourtier. This should not make you view this diet in a negative light, however, because the doctor is clear: the good news is that this “gradual weight loss” thus turns out to be more “secure” that extremely rapid weight loss. As the nutritionist points out, the main advantage with the DASH diet is that there is “no risk of rebound”, in other words no risk of regaining the lost pounds or even much more when stopping the diet.

DASH diet: this unsuspected danger not to be neglected

Even if it offers a rather healthy and simple diet to follow once you have adopted good habits which consist of reducing daily consumption of sugar and salt, the DASH diet still presents a certain risk according to the nutritionist, who reminds us that “the risk with this type of guide is to fall into the guru side of the diet” where we apply the nutritional principles with too much fervor, to the point of “deny all pleasure” eating. A pitfall that we should definitely not fall into according to the weight loss expert, because it is not healthy. “It’s a way of life, but you just don’t have to go to one extreme”he insists. “We must take it as a common thread, but we must not forget to have fun and we must keep a critical eye,” he advises to start this diet in the right state of mind. Indeed, the doctor would like to point out that the excesses of “this type of diet” can go up to “orthorexia”, in other words an obsession with eating healthily which is no better for your health than a few extra kilos compared to your ideal weight. If you plan to try this diet, keep in mind that you will certainly need to eat less fat and less salt, but not to the detriment of the pleasures of the table which are exceptions which fully contribute to a balanced diet. “If you want to go eat a big cheese pizza on Saturday evening, you shouldn’t forbid yourself from doing so either.” concludes the nutritionist.

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