Healthy eating.
You will know if you have read "Our Approach" that we believe in healthy diets rather than dieting. There are many diets around and most are synonymous with weight loss. We also propose "Fat loss and not weight loss " for a better approach to lifestyle. Having said that we do believe that the DASH approach meets our principles and therefore would recommend it.
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium unlike other approaches that either promote meal plans or count calories (we know about them!)
By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by seven to 12 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
And while the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks.
HOW DOES IT WORK?
It splits into two phases.
Phase 1.
This lasts for only 2 weeks. It is low carbohydrate phase that is designed to reset your metabolism. It is high in protein. It will keep you feeling fuller for longer and, because it is low in carbohydrates and sugars, it will likely have an effect on your waistline.
Phase 2.
Immediately after the first two weeks of phase 1 you can reintroduce carbohydrates. It is important to pick "good" carbs, such as wholegrains and fruits. This phase is about establishing good eating patterns as well as improving cholesterol and blood sugar levels.
What can you eat?
Phase 1.
You can eat as many non-starchy (not potatoes) vegetables as you want. Also, discover foods which are rich in protein, such as lean meat, fish, low-fat cheeses and nuts.
Eat: Avoid
lean meats Bread
Fish Pasta
Chicken Potatoes
Beans Rice
Low-fat cheese Fried foods
Unsweetened yogurts Sugary foods
Avocados Alcohol
vegetable oils, particularly olive oil Caffeine
Nuts Milk
Vegetables (except starchy vegetables like potatoes and corn)
Phase 2.
Keep getting lots of non-starchy vegetables and lean proteins and you can now add some wholegrains (no more than 3 portions and fruit (2 portions) daily.
One portion of wholegrains is one slice of wholemeal bread, half a cup of pasta or rice or half a jacket potato with skin.
One portion of fruit is one small piece of fresh fruit of half a glass of fruit juice (no added sweetener).
Also cut out as many processed foods as possible. After two weeks at phase 2 you can then arrange your eating and meals based on the following:
You will know if you have read "Our Approach" that we believe in healthy diets rather than dieting. There are many diets around and most are synonymous with weight loss. We also propose "Fat loss and not weight loss " for a better approach to lifestyle. Having said that we do believe that the DASH approach meets our principles and therefore would recommend it.
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium unlike other approaches that either promote meal plans or count calories (we know about them!)
By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by seven to 12 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
And while the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks.
HOW DOES IT WORK?
It splits into two phases.
Phase 1.
This lasts for only 2 weeks. It is low carbohydrate phase that is designed to reset your metabolism. It is high in protein. It will keep you feeling fuller for longer and, because it is low in carbohydrates and sugars, it will likely have an effect on your waistline.
Phase 2.
Immediately after the first two weeks of phase 1 you can reintroduce carbohydrates. It is important to pick "good" carbs, such as wholegrains and fruits. This phase is about establishing good eating patterns as well as improving cholesterol and blood sugar levels.
What can you eat?
Phase 1.
You can eat as many non-starchy (not potatoes) vegetables as you want. Also, discover foods which are rich in protein, such as lean meat, fish, low-fat cheeses and nuts.
Eat: Avoid
lean meats Bread
Fish Pasta
Chicken Potatoes
Beans Rice
Low-fat cheese Fried foods
Unsweetened yogurts Sugary foods
Avocados Alcohol
vegetable oils, particularly olive oil Caffeine
Nuts Milk
Vegetables (except starchy vegetables like potatoes and corn)
Phase 2.
Keep getting lots of non-starchy vegetables and lean proteins and you can now add some wholegrains (no more than 3 portions and fruit (2 portions) daily.
One portion of wholegrains is one slice of wholemeal bread, half a cup of pasta or rice or half a jacket potato with skin.
One portion of fruit is one small piece of fresh fruit of half a glass of fruit juice (no added sweetener).
Also cut out as many processed foods as possible. After two weeks at phase 2 you can then arrange your eating and meals based on the following:
