According to the U.S. News and World Report, a best diet of 2022 is once again the DASH diet. Although the more popular paleo diet and the raw food diet have been strong competitors for the title, this diet has been beating other trendy programs for the past few years. To elaborate why it is such a success, let’s explore the science behind it.
The diet was derived from the results of a couple of studies that investigated methods of reducing blood pressure through alterations in diet. Throughout the study, participants were provided with one of three eating plans: first, a plan that was the same in nutrients to what a majority of North Americans eat; or the same plan but with additional fruits and vegetables; or the DASH diet, rich in fruits and vegetables along with low-fat dairy products, but low in saturated fat, cholesterol, and total fat.
The studies came up with compelling results. The diet that was rich in fruits and vegetables and the DASH diet proved to lower blood pressure levels. But the DASH diet had the strongest effect on blood pressure, reducing levels within a couple of weeks of following the plan. Moreover, total cholesterol and LDL, which is termed as “bad cholesterol,” were also lowered.
This is why the DASH diet is no stranger to people who diet not just to keep themselves fit but also to maintain healthy blood pressure and cholesterol levels. This is why it has been able to snatch the number-one spot for the fifth year. Although the diet was first designed to combat the effects of blood pressure and not particularly for weight loss, it is still an effective method to control poor eating habits.
As the US News and World Report explains, the chief aim of the diet is to keep blood pressure levels under control, which naturally means a large part of it is related to avoiding salt, your most favorite sugary products, and red meat. However, there’s good news for all of those wanting to follow the diet: like the raw food or paleo diet, you do not need to cut out completely on any food groups.
Instead, by sticking to 2,000 calories per day, you can enjoy the liberty of having as many as five sweets or a small serving of strawberry jelly, for instance. It consists of two phases, and it not only promises to help you lose weight, especially around the stomach and buttocks, but has also been effectively proven to reduce the risk of heart stroke and diabetes.
The reason why the diet is in the number-one spot is that it is not as complicated as other diets. By maintaining a plant-based diet with some lean meat, low-fat dairy products, and a large number of vegetables, you can easily follow this plan. Since the diet revolves around eating the right kinds of foods in appropriate portions, it’s proven successful for both short-term and long-term weight loss.