How to Follow The Dash Diet for Weight Loss

What is DASH Diet?

The Dash diet, short for Dietary Approaches to Stop Hypertension, is an eating regimen developed by researchers and nutrition experts with the initial objective of aiding people with high blood pressure. People following the DASH diet showed exemplary improvement in their cardiovascular health and metabolism, resulting in lower cholesterol levels, lower blood pressure, and eventually, weight loss. It wasn’t long before the positive results of the DASH diet revealed themselves in the drastic improvement of people’s health. 

DASH dieting encourages a large daily intake of fruits and vegetables. Also, it is a system rich in low-fat and non-fat dairy; lean proteins such as chicken, fish, beans, and nuts; with a limited amount of whole grain foods. The most important feature of the DASH diet is the extreme limitation of salt, added fat, added sugars, and red meat. In fact, anyone following the DASH diet should limit their daily salt intake to as low as ¾ teaspoon of salt or sodium. 

How Do I Follow the DASH Diet for Weight Loss?

The DASH diet was initially designed to promote the health of those with high blood pressure and hypertension. Nevertheless, the nature of the low-fat/low-sugar diet leads to automatic reduced weight. However, if one decides to follow the DASH diet for the sole purpose of weight loss then some added effort will accompany the DASH diet plan. 


  • Reduce Daily Calorie Intake


Following the DASH diet without being heedful of your calorie intake will probably not lead to your weight loss goal as fast as you want it to. The best way to make sure you are shedding that weight off as fast and as healthy as possible, is by sticking to a daily limited calorie intake. Daily calorie intakes vary from one person to the other depending on several factors. Download a calorie counting app to find out what your daily limit is!


  • Smaller Portions


Another way to help you reduce your weight as you follow the DASH diet is to eat less. Make sure your plate has vegetables, lean protein, and all the tasty DASH-diet-friendly foods but try your best to eat smaller portions of everything. This will eventually lead to a lower calorie intake, and therefore, weight loss. 


  • 6 Meals a Day Keeps the Pounds Away


A very important dieting rule which people are not weary of is that deprivation does not necessarily lead to weight loss. In fact, if you plan your day to have a meal every 2.5-3.4 hours, you are more likely to increase the rate of your metabolism and therefore burn more calories. Planning a day of three major meals–a big breakfast, an adequate lunch, and a healthy dinner–paired with two snack times, is much better to help boost your metabolism. Again, following the DASH diet while dividing your meals, and restricting your calorie intake will definitely lead to great results serving your weight loss goals.


The DASH diet has multiple perks other than weight loss. Taking the step to start your DASH diet plan now will definitely help you shed off that extra weight and it will serve your health and body in ways you could not have imagined.

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