Although the DASH diet was not formally created as a weight loss diet it does promote weight loss. This is due to the DASH diets food groups and guidelines. The well balanced blend of nutritious low calorie whole foods helps your body drop unnecessary weight. There are three things about the DASH diet that make it particularly great for weight loss.
The DASH diet and fats
The average American diet contains a lot of unhealthy fat. Trans fats and saturated fats are extremely unhealthy, high in calories and have low to no nutritional value. They are the number one cause of weight gain on the Standard American Diet (SAD diet).
These fats are extremely limited on the DASH diet. Healthy plant-based fats and omega-3 fatty acids on the other hand are an important part of the DASH diet and highly encouraged. Good fats are excellent for the body and the waist line!
The DASH diet and fiber
The DASH diet includes a lot of foods that contain soluble and insoluble fiber. A high fiber diet helps you feel full longer, slows the absorption of dietary fiber and sugar in your body and improves digestion. This prevents blood sugar spikes while minimizing carbohydrate and junk food cravings. It also prevents fat from being stored in the abdominal area. A high fiber diet is excellent for your overall health and weight loss!
The DASH diet and Vitamin C
The DASH diet encourages a high consumption of fresh fruits and vegetables that are full of vitamins, minerals and antioxidants. One vitamin that plays a huge role in weight loss is vitamin C. Vitamin C aids in the elimination of stored fat and it prevents hormonal reactions from occurring that can promote fat storage in the abdomen
Problem is, vitamin C is easily depleted. Stress is the number one thing that depletes vitamin C. When your body is lacking vitamin C it tells your brain that you’re under stress. This causes a release of the stress hormone cortisol that is sent out to store fat in the abdomen as a safety measure against the threat of famine.
Tips to maximize your weight loss
You can lose weight on the DASH diet by eating foods that have fewer calories. The key to losing weight is to burn more calories than you eat in a day. Exchange sweets and other high calorie foods for low calorie foods like fruits and vegetables. Eat smarter, eat smaller portions, eat slowly and be a smart shopper. Low-fat frozen yogurt will save you nearly 70 calories when compared to full-fat ice cream. Buy low-fat or fat-free when it is available and cut back on portion size.
Buy an assortment of vegetables, slice them and take them to work along with a sandwich. This will increase your vegetable consumption and it will help you resist the temptation to grab a bag of chips from the vending machine at lunch. Replacing a bag of chips with vegetables will save you about 120 calories.
Choose healthy snacks
Eat healthy snacks without adding unhealthy seasonings. Try popcorn cooked in olive oil and seasoned with garlic or grated parmesan cheese rather than butter and salt.
Drink water with a twist of lemon or lime rather than sodas and sweetened teas.
Consume less sodium
Sodium will make you retain water and it will cause inflammatory responses throughout your body. You need some sodium but not a lot. Set a goal to watch your sodium intake and start paying attention to the information on food labels. Prepackaged foods can contain excessive amounts of sodium. Aim to buy foods that do not have salt added to them.