Embracing a Healthy Lifestyle: The Dash Diet
If you have been reading my blog for long, you know that I am a Type 1 Diabetic. I have had it for 45 years without any complications. I have never had a weight problem except for the last 10 years. I am in my 60s but have been eating like I am in my 20s. It finally caught up with me. I hate to admit it but I am obese. I have made a decision to lose weight and get rid of my stomach, which looks like a large mouth bass. Our website contains affiliate links. This means if you click and make a purchase, we may receive a small commission. Don’t worry, there’s no extra cost to you. It’s a simple way you can support our mission to bring you quality content.” As an Amazon Associate, I earn from qualifying purchases.
i weigh 220 lbs. and am 5 foot 7 inches. I need to lose 20 pounds. I am recommitting to the DASH Diet. My goal is to lose 3 pounds a week. My daily caloric intake needs to be 1,490 calories a day. I got this information from using the formula in the book, The DASH Diet Action Plan. I also plan to use the supplemental drinks that George Reilly suggests in Diabetes Freedom. This program is aimed to help Type 2 Diabetics lose weight and reverse their Type 2 condition. I figure it can’t hurt me, and besides, I need to lose 20 lbs. I am going to participate in his program just to lose weight. I can’t reverse my Type 1 Diabetes condition, but I can increase my insulin sensitivity and have my body functioning at its best. I plant to keep you updated on this weight loss commitment. If I can do it, you can too. Why not buy the book, The Dash Diet Action Plan and follow along with me. We can share our weight loss journey together.
As of a week and a half gone by, I have lost 5 pounds. I weight 215 now. Don’t let losing weight and gaining a few pounds back bother you. Losing weight is an ebb and flow. Its like the stock market. It goes up and down. The key is over a weeks time to have a consistent downward trend. I am convinced that it is all about what we eat. I have started using portion control, even measuring my food to scale and to half cup portions. At first, it looks like you are not eating that much food. But if you have a protein, 1 serving, 1 fruit, and 2 servings of vegetables, and every now and then, at least once a day, have a 1/2 cup of black beans or kidney beans, your plate will look full and so will your stomach. You do have to pay a price to lose weight. Remember, there is always a price to pay for anything you want to obtain. Nothing is free in this world, but trouble. The price to pay to lose weight and to keep it off is strict portion control with no cheating. Don’t worry, you can drink plenty of water and fill your stomach up so that you feel full. Also, remember, that there is a 20 minute wait time between when you stomach tells your brain that you have eaten enough. You could have eaten everything your supposed to and still feel hungry. If you can go watch TV for 15 minutes, it will take your mind off your stomach and give your brain enough time to receive the signal from your stomach that you are full. This is where most people overeat. They have eaten what their supposed to eat, and still feel hungry, so they eat so more food. Then, when the 20 minutes is over, all of a sudden they feel like they are about to burst. They almost feel sick that they have eaten too much, and they have. Remember this 20 minute rule, and go put your mind on something else, and drink 8 ounces of water to help fill you up.
You may ask, why the DASH Diet? Or, what is the best diet for diabetics to lose weight?
The DASH Diet, short for Dietary Approaches to Stop Hypertension, is a dietary pattern promoted by the U.S. National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to prevent and control hypertension. The DASH Diet is rich in fruits, vegetables, whole grains, and lean proteins. It focuses on lowering sodium intake, increasing intake of potassium, calcium, and magnesium to help reduce blood pressure, and is also beneficial for overall heart health. Here’s a closer look at its focus on nutritional values:
Nutritional Focus of the DASH Diet
- Low Sodium: Reducing sodium intake is a key aspect of the DASH Diet. It recommends limiting sodium to 2,300 milligrams a day, with an ideal limit of no more than 1,500 milligrams per day for most adults, especially those with hypertension.
- Fruits and Vegetables: A hallmark of the DASH Diet is its emphasis on fruits and vegetables, which are high in potassium, magnesium, and fiber. These nutrients are essential for maintaining healthy blood pressure.
- Whole Grains: Whole grains are recommended over refined grains because they contain more nutrients and fiber, which can help lower blood pressure and improve heart health.
- Lean Protein Sources: The diet encourages the consumption of lean proteins, such as poultry, fish, and legumes, while reducing the intake of red meats, which are higher in saturated fats.
- Low-Fat Dairy: Low-fat or non-fat dairy products are recommended to provide calcium without the high saturated fat content of full-fat dairy products.
- Nuts, Seeds, and Legumes: These are recommended for their protein, fiber, and healthy fats, as well as minerals like magnesium, which can help lower blood pressure.
- Fats and Oils: The DASH Diet advises the use of healthy fats, such as olive oil, while limiting saturated fats and trans fats to reduce cholesterol levels and promote heart health.
Health Benefits
- Blood Pressure Reduction: The diet is effective in lowering blood pressure in both hypertensive and normotensive individuals.
- Heart Health: It reduces the risk of developing cardiovascular diseases by managing cholesterol levels, reducing arterial plaque, and improving heart function.
- Weight Management: Although not designed as a weight-loss program, the healthy eating patterns promoted by the DASH Diet can contribute to weight loss and maintenance.
A cornerstone of diabetes management is adhering to a healthy diet, which is not only key for controlling blood sugar levels but also for maintaining a healthy weight, both of which are vital for minimizing the risk of diabetes-related issues such as heart disease and stroke. In addition to highlighting these healthy foods, the blog emphasizes the importance of safe weight loss methods for people with diabetes. Weight management through safe and sustainable methods can help control blood sugar levels and reduce the likelihood of additional health complications. Engaging in regular physical activity is also recommended to aid in weight loss and improve insulin sensitivity.
I hope you have enjoyed this post. The DASH Diet is the only diet that I have personally found that has actually helped me to lose weight and to keep it off. I hope that you too will try the DASH Diet and lose weight. Just look at the people around you. How many overweight people do you see? Its an epidemic in this country. These people, like you and me did not want to or plan to get fat, it just happened to them through senseless, mindless eating of what tastes good and how much they can eat. You can reverse your weight by using the DASH Diet. Thank you.