Learn about the original DASH diet!
The Dash diet was basically designed to reduce high blood pressure, but it was later found to be good for many other things too.
It is rich in fruit, vegetables, low-fat or non-fat milk and low in salt.
Other important components are:
Lean meats (fish and poultry)
Basic principles of the DASH diet:
Ideal weight loss requires eating 3 meals a day and snacking 2-3 times a day.
Self-indulgence is not the answer!
It is high in fibre and low in fat. In addition to lowering blood pressure, the DASH diet plan lowers cholesterol and makes it easier to lose weight. It is a healthy way of eating, designed to be flexible enough to suit most people’s lifestyles and eating habits. The original Dash diet is not a diet specifically designed for dieters. The modified version, developed for weight loss, recommends fewer calories and fewer refined and processed foods, as these are mostly empty calories.
The Dash diet, which is recommended for weight loss, contains the original, blood pressure lowering DASH diet:
| Number of doses|
Type of food
|Number of doses|
|Number of doses|
|Cereals and cereal-based foods|
(at least 3 wholemeal cereals per day)
|6 – 12||7 – 8|
|Fruits||4 – 6||4 – 5|
|Vegetables||4 – 6||4 – 5|
|Non-fat or low-fat dairy products||2 – 4||2 – 3|
|Lean meats, fish, poultry||1,5 – 2,5||2 or less|
|Nuts, seeds and pulses||3 – 6 / hét||4 – 5 / hét|
|Fats and sweets||2 – 4||limited!|
Who is the DASH diet for?
The DASH diet is for all those who:
- With moderate overweight or metabolic syndrome
- With type 2 diabetes
- With PCOS (polycystic ovary syndrome)
- For those who are fighting against postmenopausal weight gain.
- Non plus ultra is that this type of diet is also reduces blood pressure and blood cholesterol levels!
The best and brightest
“DASH has been named Best Diet by USA News & World Report for the eighth year in a row. Originally designed to lower blood pressure, DASH has also been shown to be very effective in reducing weight and cholesterol, and in preventing or treating diabetes.
In addition to its antihypertensive effect, a link was found between the DASH diet and a lower risk of depression (the results of the research were presented at the American Annual Congress of Neurology in April 2018).”
It also reduced the risk of developing diabetes and slowed the progression of kidney disease. However, it has most recently been associated with a reduced risk of depression. The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, low-fat and non-fat dairy products, and lean meats,
a diet rich in fish, poultry, mainly whole grains and heart-healthy fats. Fill up on fruit and vegetables and satisfy your hunger with protein-rich foods. It’s the DASH diet, without the self-indulgence and starvation.
How did the DASH diet win the title of best, healthiest and most effective diet for diabetes for the eighth year in a row?
A panel of medical experts from US News & World Reports chose DASH because it is proven to contribute to health, recommends healthy food groups, and actually works! It has been shown to help lower blood pressure and cholesterol, and links have been found between DASH and a lower risk of various cancers, heart disease, stroke, heart failure and kidney stones.
What should go on your table?
- Especially colourful, crunchy vegetables – they are healthy, filling and low in calories.
- Add lean, protein-rich foods so you’re not hungry after an hour.
- Non-fat or low-fat dairy products are an effective way to meet your protein needs, and they can also help to curb your hunger.
- For a sweet taste, choose fresh fruit!
- And with nuts and seeds, you’ll not only satisfy your snacking cravings, you’ll also do your heart good and help you lose weight further.
- Watch your waist slim down!
By following this diet, you’ll be doing your health a lot of good while the scales are tipping down.
DASH diet for weight loss with 10 super simple tips
The DASH diet was originally designed to help lower blood pressure – it has also been shown to be a fabulous way to lose weight.
- Double the vegetables! One serving is about half a cup, so one cup makes a double portion.
- If you’re pressed for time or it’s too far to the grocery store, frozen vegetables are a quick and easy way to add two more servings of vegetables to your lunch.
- Choose meat that is lighter, lower in fat and as rich in protein as possible!
- Add variety to your muesli or oatmeal with berries!
- The fat-free fruit yoghurt, with Fyttin sweetener instead of sugar, is delicious as a snack or even as a quick breakfast.
- All nuts are heart-friendly. The natural flavours (no salt) are also perfect for the DASH diet.
- There are also some comfort foods that will make your DASH diet really easy and great. You can also choose pre-packaged or pre-cleaned, cut vegetables such as baby carrots, chopped lettuce, cabbage.
- Spice up your diet! Don’t get stuck with natural roast meat; move on to marinated meats, tossed in a healthy breadcrumb coating, even cooked without oil.
- Flavour your coffee with two teaspoons of skimmed milk and Fyttin sweetener!
- The smoothie is made with skimmed milk, fresh fruit and of course no sugar. It’s the perfect way to make your DASH diet work.
Two-day DASH sample diet
Here are two days of sample menus to learn how the DASH diet works.
You can swap the foods in the diets below for foods you like better, which have the same or at least similar nutritional value and composition. Just read through this two-day diet and you’ll see for yourself that this diet really isn’t about starving!
Phase 1: Lightning-fast weight lossúlyvesztés
- Scrambled eggs with vegetables, lean cheese
- Low sodium tomato juice
- Light non-fat cubed cheese
- Cocktail tomatoes
- Natural turkey roll
- Cole-slaw without sugar
- Raw sugar peas
- Sugar-free orange jelly
- Low-fat cheese
- Baby carrots
Before dinner snack
- Avocado cream (guacamole)
- California pepper strips for dipping
- Roast turkey meat
- Roasted carrots and onions
- Side salad with Italian dressing
- Sugar-free lime jelly
Phase 2: health is key
- Sugar-free hot chocolate
- Hard boiled eggs
- Light cranberry juice
- Sugar-free fruit yoghurt
- Tuna salad in pita
- Sliced California peppers
- Sliced tomatoes
- Sugar-free orange jelly
- A handful of cashew nuts
Before dinner snack
- Shelled peanuts
- Spaghetti with tomato and meat sauce
- Romaine lettuce with Italian dressing
- Light granola bar