![]() ![]() Raw vegetables like carrot sticks or cherry tomatoes with salad dressing or hummus make for great phase one snacks. However, you could pair nut butter with yogurt options to add additional flavors and another food group. During phase one, you should not pair fresh fruits or dried fruits with these, even though it may seem like a natural pairing. Try having some low-fat yogurt, cottage cheese, sliced cheese, cheese sticks, or frozen yogurt. Low-fat dairy products make for a great snack. No matter which phase you are in, you should still avoid processed food and anything high in salt, fat, or sugar.Įven though the diet in phase one doesn’t include whole grains or fruits, there are still plenty of snack options. The focus in the second phase is to continue to increase weight loss and improve cholesterol and blood sugar. In the second phase, whole grain products and fruits are added back in to encourage lasting change in their eating plan. Regulating blood sugar reduces your body’s need for insulin and prevents cravings.ĭuring the first phase, participants often see at least the first of a small reduction of weight which is an additional benefit to the diet. It lasts two weeks and includes cutting out whole grains and fruits from the diet to minimize spikes in blood sugar. Phase one is all about resetting and boosting your metabolism. The DASH Diet is split into two phases completed one after the other. Overall, a heart-healthy balanced eating plan is recommended if you have high blood pressure. This diet limits foods high in saturated fat, such as steak and full-fat dairy products. ![]() The DASH Diet, at its core, focuses on fruits, vegetables, and whole grains in combination with lean meats such as poultry and fish, beans, nuts and seeds, and low fat or fat-free dairy products.ĭASH stands for Dietary Approaches to Stop Hypertension, which means that it uses the nutrients in food to help control blood pressure. ![]()
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