Dash Diet Review | Is It A Sustainable Weight Loss Plan?

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Dash Diet Introduction


dash diet


The DASH diet, short for Dietary Approaches for Stopping Heart Disease, was developed by the National Heart, Lung and Blood Institute (NHLBI). It is a low-calorie, low-risk dietary pattern that has been proven effective in helping people lose weight. But is it actually a diet where you can lose a lot of weight, like with “The Custom Keto Diet“? Find out in our Dash Diet Review. 


Dash Diet Four Phases


The DASH diet comes in four phases.


They are:


  • The initial phase is designed to define what types of foods and drinks should be included.


  • The second phase focuses on practical guidelines for adding the suitable foods.


  • During the third phase, users are counseled about how to better use their existing food selections and which foods are more likely to cause weight gain.


  • The fourth phase updates the food choices and provides additional details on how to best use DASH foods to improve weight loss. The fourth phase also emphasizes that DASH nutrition is not limited to the food choices that are recommended by the manufacturer.



The DASH diet emphasizes reducing caloric intake by reducing carbohydrate intake. In the initial phase of the DASH diet, participants are encouraged to limit their intake of foods containing the major source of calories – fat. In the second phase, the consumption of sodium – a major component of table salt – is reduced.

For the third phase, participants are encouraged to increase the amount of cereal they eat and to substitute breads and pasta for the rice and pasta.

For the fourth phase, participants are encouraged to increase the total amount of grains that they consume per day, but are discouraged from increasing the amount of saturated fat that they consume.

Meals that are higher in dietary fiber and lower in saturated fat are particularly important for weight loss because these foods help to form a more consistent and healthy appetite.

Meals that are high in fiber and lower in fat are especially important for those who are trying to control their cholesterol levels. High-fiber foods include bran and barley as well as whole grain breads and cereals. Oatmeal is an excellent choice of breakfast food, particularly for people who like a breakfast that is not heavy in carbohydrates.


Limitations During The Dash Diet


There are a few limitations to the DASH diet. People should not exceed two servings of meats or foods with added sodium per day. People should also limit the amount of salt that they add to the foods that they prepare.

For people who have diabetes, the DASH diet should be modified to exclude recipes that contain high-salt or that require the use of high-sodium products. The health benefits of the DASH diet, however, do not extend to people who take medications that affect blood pressure, such as hypertension medications.

The DASH diet emphasizes eating nuts and legumes in order to provide fiber and protein to the dieter. This can help people who are at risk for heart disease, diabetes, or other health problems that are influenced by a low intake of these foods.


Keto Diet


Benefits of The Dash Diet 


The DASH diet contains a lot of magnesium, potassium and calcium, which protect against high blood pressure. The Dash Diet Plan has proven effective in preventing and treating hypertension. Stop Hypertension Dietary approach is a diet that promotes healthy fats, carbohydrates, fruits, vegetables and whole grains as well as whole grains to prevent and control hypertension, according to the American Heart Association (AHA).

There are a number of healthy variations on the DASH dietary guidelines. The Canadian government has prepared its own version of the DASH dietary guidelines, which has been endorsed by the American Heart Association and the American College of Nutrition. The nutritionists involved with the world report point out that people who follow the recommended DASH dietary guidelines may experience some positive effects.

A recent study published in the American Journal of Preventive Medicine found that men and women under 75 who followed the DASH diet most closely had a significantly lower risk of heart failure than study participants who did not follow it. Currently, more than one-third of US adults over 75 have heart failure, and more than half of those who develop it die within five years of diagnosis.

Those who eat less fat, lower their cholesterol, and increase their fiber may find that they enjoy several other health benefits. However, the world report emphasizes that the DASH dietary guidelines should still be used as a guide in determining what a good diet is for a particular individual.






No matter where one stands on the question of the DASH diet, there are still some people who are critical of this diet. For example, one of the main arguments against the DASH diet centers around the fact that it encourages people to consume unhealthy foods from fast food restaurants and heavily processed food choices. 

Even though restaurants that are approved by the DASH program serve foods that are lower in fat, fiber, and salt than those found in traditional nutrition programs, critics argue that it does not make sense to limit one’s choices to these types of restaurants.

Instead, people need to develop a better sense of nutrition and choose diets, such as “The Custom Keto Diet” that they can stick with. By watching what they eat, people can learn how to control their DASH durations and develop healthier eating habits in the long run, which is one key factor for losing weight and keeping it off.