The principle of Deshu diet is:
① Eat enough vegetables, fruits and low-fat dairy products;
(2) Reduce the food intake with more saturated fat, cholesterol and trans fat;
(3) Eat a proper amount of whole grains, fish, poultry and dried fruits;
④ Control the intake of sodium, desserts, sugary drinks and red meat.
Recommended recipe breakfast: one oatmeal, one banana, 1 cup of low-fat milk. Lunch: a whole wheat bread, chicken, salad (cucumber, persimmon). Snacks: almonds (salt-free), raisins and half a cup of nonfat sugar-free fruit yogurt. Dinner: 85g of beef, beef soup, green beans, potatoes, onions, an apple, 1 cup of low-fat milk.
The following is a daily diet with 2000 kilocalories as the standard calorie. You can adjust the amount of food according to your daily calories.
1. staple food: whole grains, 6-8 servings per day (each serving is 30g of dry grains or half a bowl of rice).
2. Fruits and vegetables: 8~ 10 serving per day (each serving is 100 gram of fresh green leafy vegetables and a medium-sized fruit).
3. Dairy products: 2-3 servings per day (each serving is a cup of low-fat milk or yogurt).
4. Lean meat, poultry and fish: less than 6 servings per day (30g pork, beef or fish per serving, 1 egg).
5. Nuts: 1 serving per day (about 10g nuts per serving, excluding shell weight).
6. Grease: 2-3 servings per day (1 teaspoon per serving, about 5ml of vegetable oil).
7. Dessert: Less than 5 servings per week (each serving 1 spoon, about 15ml).
8. Alcohol and caffeine
Although DASH diet is not a diet, it can help you choose healthier food and achieve unexpected weight loss results. Therefore, it is helpful for the small partners in the fat reduction period. Especially for friends with hypertension, let's take action together!
Happy slimming, easy to lose fat!
* The descriptions related to efficacy in the article are supported by corresponding data. Due to space limitations, it is impossible to publish them all. If you need data sources, you can ask for them from food organizations or enterprises involved in the article.