Can you lose weight just by controlling salt intake?
What is DASH Diet?
I know there are so many diet plans, and you hardly don’t know which one is the best for you. However, you don’t have to change your diet plan to a DASH diet if you are doing another diet now. Instead, you can add a few ideas where you think they would benefit you.
DASH Diet is a “Dietary approach to stop hypertension” that can help prevent hypertension or improve blood pressure.
In addition, studies show that the DASH diet may reduce total cholesterol, LDLs (low-density lipoproteins) and BMI (body mass index), preventing cardiovascular disease risk.
What do you eat?
: The leading theory is reduced sodium consumption and increased potassium, calcium, and magnesium.
Food to eat: Fruits, vegetables, low-fat dairy products, whole grains, wholemeal, fish, poultry, and nuts
Food to limit: Saturated fat, red meat, and sweets such as sugar-contain products
What are salt and sodium?
Sodium is a mineral that helps to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.
Salt is made mostly of sodium chloride and combines the elements sodium and chlorine. Salt(g) is 40% of sodium(mg) and 60% of chlorines(mg) by weight.
Sodium can be harmful to your health if you take too much.
However, the moderate target sodium intake is 460 – 920mg daily, equivalent to 1.15 – 2.3g of salt daily.
What are potassium, calcium and magnesium?
Potassium is a mineral that helps maintain normal levels of fluid inside your cells and regulates the heartbeat and functions of your muscles and nerves.
Calcium is a mineral associated with healthy bones, teeth, and circulating blood, muscles moving and releasing hormones.
It would be best if you have vitamin D to absorb calcium, and sunshine is the best source of vitamin D.
Magnesium is essential for healthy muscles, nerves, bones, blood sugar levels and blood pressure.
Would it work for you?
For people with high blood pressure, reducing salt intake will affect blood pressure. However, people with normal blood pressure or no sensitivity to salt will affect much less.
Reducing salt intake from processed foods greatly benefits most people. However, too little salt intake could also not be suitable for you.
Studies found no link between salt intake and risk of death from heart disease, and it is unclear whether there are benefits to reducing salt intake.
However, many people take too much salt. Lowering salt intake by 1-1.25 teaspoons(5-6g) per day may benefit you.
DASH diet will significantly benefit people who are salt sensitive or have high blood pressure.
How to be a DASH Dieter
Choose whole grains, wholemeal and eat more fruits and vegetables
Choose low-fat dairy products and use vegetable oils
Choose lean proteins such as fish, poultry, and beans
Limit intake of high-added sugar products such as candy or soda
Limit intake of high-saturated fat such as fatty meats
*You can always combine with other diet plans for your best interest*
Okay, let’s get started.
This meal plan is an example only. (Calculated approximately only)
Total calories: 1,500 Kcal/ Day (Calculate your recommended calories)
MEAL 1: Oatmeal with low-fat natural yoghurt, blueberry, strawberry & Almond (381Kcal)
–Cooked oatmeal (1 cup or 234g): 158 Kcal
-Low-fat natural yoghurt 100g: 63 Kcal
-Blueberry 100g: 57 Kcal
-Strawberry 100g: 33 Kcal
-Almond x 10: 70 Kcal
Meal 2: Grilled chicken and Mixed Avo& mayo on whole grains toast with green salads & fresh orange juice(527Kcal)
-Grilled chicken breast without skin 73g: 174 Kcal
-Mixed Avocado 1/4 & Mayonnaise 1 tbsp: 116 Kcal
-Whole grain toast x 2: 138 Kcal
-Green salads 30g: 5 Kcal
-Fresh orange juice 200ml: 94 Kcal
MEAL 3: Grilled salmon Steak with onions & Broccoli with low-fat feta cheese salads (592 Kcal)
-Salmon Steak 200g: 416 Kcal
-Onions 50g & Broccoli 50g: 37 Kcal
-Salads Mix 30g: 5 Kcal
-Low-fat feta cheese 50g: 89 Kcal
-Olive oil 1 tsp & balsamic vinegar 1 tsp for salads: 45 Kcal
You can change different types of fat, protein, or carbs accordingly.
*Use salt & pepper slightly for all meals*
Food Guide to each nutrition
Fats
olive oil, avocado oil, olive, avocado
Nuts (Almond, Brazil nut, walnuts, macadamia nuts, hazelnuts, pumpkin seeds, sunflower seeds)
Proteins
Fish (Salmon, Tuna, swordfish)
Legumes (chickpeas, lentils, beans, peas)
Low-fat cheese and natural yoghurt
Poultry (chicken, turkey, duck)
Egg
Lean meat (Beef, pork)
Carbohydrates
Wholemeal/whole grains bread
Wholemeal Pasta/ Brown Rice/ Oat/ Quinoa
Sweet potato/ Potato/ Pumpkin
Vitamins & Minerals
Cabbage/ Asparagus
Broccoli/ Cauliflower/ Brussel sprout/ Kale
Mushroom/ Tomatoes/ Cucumber/ onion
Green bean/ Eggplant/ Turpin/ Celery
Leafy veggies (Spinach, rocket salads or any green leafy)
Apple, Orange, Banana, Berries, Grapefruit, Pear, Watermelon
Should I exercise?
Being active would benefit you by doing 20-30 minutes of moderate exercises, such as power walking, circuit weight training, and reformer pilates recommend whatever suits your lifestyle.
What was the biggest challenge in your life, or are you having one?
Or are you looking for a new challenge?
A client of mine has been through a few significant challenges, and I asked her what she was looking for in her life. She said she wanted peace of mind and could laugh at any circumstance.
I thought she was right. We cannot change the circumstance, but we still have the choice to be happy or unhappy. The universe will lead your life to more favourable circumstances once you choose to be happy.
Cheers^^
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