A group of doctors and nutritionists joined forces and spent several years evaluating various diets and national cuisines. At first, this seemed interesting, but when DASH cuisine ended up at the top for the tenth time, they realized that other foods did not stand even the slightest chance against it.

What is it about?

DASH is an abbreviation for Dietary Approaches to Stop Hypertension. The DASH diet is not a diet per se, but a collection of dishes that lower bad cholesterol, prevent diabetes, prevent cardiovascular diseases, and regulate blood pressure. A side effect of this diet is weight loss, but only to the optimal weight.

Today, DASH is considered a dietary regimen. It should be added that, on the list of the healthiest foods, Mediterranean cuisine is a distant second, so it is clear that the benefits of DASH food are truly many.

DASH is a way of eating that advocates moderation; you should eat as often as possible and with meals as small as possible. In addition to moderation when eating, it also includes physical activity, moderate activity (DASH recommends 2 walks of 15 minutes each).

Although DASH is not a diet, you have to get used to this way of eating and definitely not switch to it immediately. Usually, at least two phases are required; the first phase lasts two weeks. During this time, you lose the most weight, which makes many users very happy, but the essence lies in the second phase, where you have to maintain the achieved state. Although you still lose weight in the second phase, the progress is noticeably slower, and losing weight is no longer up to you—it is left to your body’s natural rhythm. At this stage, many cannot come to terms with the fact that their natural weight is (much) higher than those seen in magazines. Progress is no longer as noticeable in the second phase. It is only hard work and effort over the long term.

DASH food is basically composed of foods with a high content of proteins, good fats, and omega-3 and omega-6 fatty acids. Foods allowed in this way of eating are: meat, fish, nuts, legumes, vegetables (especially leafy greens). The list of disallowed foods includes: red meat, starch, starchy vegetables, and carbohydrates.

With the DASH diet, one must watch out mostly for constipation, which often occurs especially at the beginning of the diet.

DASH nutrition also recommends eating a lot of vegetables, fruits, whole grains, vegetables ... All foods must not be refined or industrially processed.

Years ago, the Dukan and Atkins diets also appeared, but they are based on drastically low carbohydrate intake, which in the long run has not proven worthwhile and are even considered harmful diets because the body loses a lot of energy, muscles do not regenerate properly, and a lack of water can lead to permanent damage. If you experience headaches at any stage, it's mostly due to a lack of water in the body.

And furthermore ... The fewer foods allowed in a diet, the faster you can lose weight and the more dangers there are in that. Above all, do not forget that losing weight is much easier than maintaining minimal weight.

One of the key requirements of the DASH diet is not to consume more than 2,300 mg of sodium per day and not less than 1,500 mg (in other words: you will have to almost completely give up salt—adding salt to meals is not recommended). Nevertheless, you should not be afraid of salt. The body needs salt, but it just does not need to be added.

It is advisable to eat 6 to 8 meals per day, with most being nuts and vegetables, and up to three may include low-fat dairy products. These include yogurt, kefir, and cheese.

Counting calories is very important in the DASH diet, as you shouldn't eat more than 30 calories for every kilogram of your weight per day (if you weigh 70 kilograms, you may eat 2,100 calories per day). If you want to lose weight, eat fewer calories.

Have only one meat (or fish) meal per day, and even then no more than 170 grams of meat.

The biggest challenge is how to create a balance between whole grains, fruits, and vegetables. Since these ratios differ for everyone, you will have to discover what suits you best on your own. It's important not to overindulge while searching, because you will then lose track of what suits you and which foods make you feel best. The important thing is not to feel hungry while seeking the right balance.

And one more thing about sugar ... Sweets are not recommended. You may eat only 5 servings of fruit per week (!!!) and that without added sugar.