Every year U.S. The News & World Report brings together a team of doctors, nutritionists, specialist for diabetes, cardiovascular disease and weight loss. Each of these analyzes in detail the individual regimens and choose which is best for human health.

This year, 38 diets were analyzed and for the seventh time in a row DASH (Dietary Approaches to Stop Hypertension) was declared as the best.

DASH diet, as its name suggests, is recommended for hypertension and the risk of other cardiovascular diseases, leaving behind the popular Dukan, Atkins, paleo and similar diet regimens, which were found at the very bottom of the scale.

DASH is based on the intake of fruits, vegetables, integral grains and non-fat meat. The most important features of this diet are reduced intake of salt, processed meats, refined sugar, fat and red meat.

Experts are rated as a diet that is ideal for people who want to lose weight without the so-called “yo-yo-effect”.

 

DASH has several basic guidelines:

  • Daily salt intake should be limited to 2,300 mg (two teaspoons).
  • Eat more vegetables and fruits.
  • Enter integral grains rather than ordinary grains.
  • Choose unprocessed protein sources such as fish, poultry meat and legumes.
  • Avoid industrial products.

Seven Days dash diet plan

We give you a nutrition plan for seven days with a daily intake of 2,000 kcal:

MONDAY:

Breakfast: 3.5 ounces of oatmeal with one cup (8.5 ounces) of milk, half a cup blueberries and a cup of fresh orange juice.

Snack: One medium apple and one cup (10 ounces) of Greek yogurt.

Lunch: 1 cup (285 ml) vegetable soup, (3 ounces) sandwich of canned tuna, (3.5 ounces) lettuce, 1 teaspoon light mayonnaise and two slices of integral grain.

Snack: 1 banana.

Dinner:  (3.5 ounces) of chicken breasts, (3.5 ounces) of broccoli and (3.5 ounces) of carrots raw or cooked, as well as (7 ounces) of cooked integral rice

 

TUESDAY:

Breakfast: 2 slices bread of integral grain, with one large spoon of jam, 1 apple, a cup of fresh orange juice.

Snack: 1 banana.

Lunch: (3.5 ounces) of chicken breasts or grilled chicken, (5 ounces) of lettuce, (7 ounces)  of cooked brown rice, (2 ounces)  grams of cheese.

Snack: Half a cup of chopped peach, one cup (10 ounces) Greek yoghurt.

Dinner: (3.5 ounces) of cooked salmon, (10 ounces) of cooked potatoes and (8 ounces) of cooked vegetables (by your choice).

 

WEDNESDAY

Breakfast: (3.5 ounces) of oatmeal with 1 cup of milk (240 ml), half a cup (2.5 ounces) berries

(blueberry, raspberry, blackberry, blackcurrant) and a cup of fresh orange juice.

Snack: 1 orange

Lunch:  2 slices of integral grain cereal, (3.5 ounces) of turkey (grilled or cooked), (2 ounces) of cheese, (3.5 ounces) of lettuce and (2 ounces) of cherry tomatoes.

Snack: Four crackers of integral grain, (2 ounces) of fresh cheese, (3.5 ounces) of pineapple.

Dinner: (7 ounces) of cod or anchovy, (7 ounces) of potatoes, (2.5 ounces) of pea and (2.5 ounces) of broccoli.

 

THURSDAY

Breakfast: (3.5 ounces) of oatmeal with 1 cup of milk (240 ml), half a cup (2.5 ounces) berries

(blueberry, raspberry, blackberry, blackcurrant) and a cup of fresh orange juice.

Snack: 1 banana.

Lunch: Salad made of (5 ounces) grilled tuna, 1 boiled egg, 2 cups of lettuce, (2 ounces) of cherry tomatoes and two dressing optionally buckets, 2 slices of integral grain bread.

Snack: 1 pear and 1 cup (10 ounces) of Greek yoghurt.

Dinner: (3.5 ounces) grilled chicken, (5 ounces) of cooked vegetables mixed, (7 ounces) cooked brown rice.

 

FRIDAY

Breakfast: 2 boiled egg, (2 ounces) of cherry tomato, 2 slices of integral grain bread, 1 cup of fresh orange juice.

Snack: 1 apple.

Lunch: (3.5 ounces) lettuce, (3.5 ounces) cherry tomatoes, 1 tablespoon dressing, (2 ounces) of cheese, four crackers from integral grain

Snack: 1 cup fruit salad.

Dinner: 1 cup spaghetti with tomato sauce and (3.5 ounces) turkey, (3.5 ounces) of cooked peas.

 

SATURDAY

 

Breakfast: 2 slices of integral grain bread, 2 teaspoons peanut butter, 1 banana, 2 tablespoons mixed seeds, 1 cup fresh orange juice.

Snack: 1 apple.

Lunch: (3.5 ounces) grilled chicken, grilled vegetables, 1 cup couscous.

Snack: (2 ounces) of berries and 1 cup (10 ounces) Greek yoghurt.

Dinner: (3.5 ounces) fish fillets as desired, SATARAS (5 ounces), (7 ounces) of brown rice.

 

SUNDAY

 

 

Breakfast: (3.5 ounces) of oatmeal with 1 cup of milk (240 ml), half a cup (2.5 ounces) berries

(blueberry, raspberry, blackberry, blackcurrant) and a cup of fresh orange juice.

Snack: 1 pear.

Lunch: Chicken salad made of (3.5 ounces) of cooked or grilled chicken breast, (5 ounces) of lettuce salad, (2.5 ounces) of cherry tomatoes, 1 tbsp of mixed seeds and 1 cup of dressing, four integral grain crackers.

Snack: 1 banana and (2.5 ounces) almonds.

Dinner: (3.5 ounces) of roast beef, (5 ounces) of cooked potatoes, cooked broccoli (2.5 ounces), (2.5 ounces) of cooked peas.

 

It is recommended that you include physical activity in your regime for at least 30 minutes per day. You can combine different activities depending on your affinities:

 

– walking 15 min

– running 10 min

– bike ride 15 min

– swimming 20 min

– housework 60 min