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Best Organic Diet Plans For Weight Loss | Lose Weight at Home.

Best Organic Diet for Lose Weight at Home..

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Lose Weight at Home…The Dash Diet for Weight Loss

Dash is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

Eating vegetables, fruits, and whole grains.

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Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils

Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils

Limiting sugar-sweetened beverages and sweets.

Health Benefits of the Dash Eating Plan- Dash Eating Plan.

The Dash eating plan is just one key part of a heart-healthy lifestyle, and combining it with other lifestyle changes such as physical activity can help you control your blood pressure and LDL-cholesterol for life.

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To help prevent and control high blood pressure:

Be physically active.

Maintain a healthy weight.

Limit alcohol intake.

Manage and cope with stress.

Other lifestyle changes can improve your overall health, such as:

If you smoke, quit.

Get plenty of sleep.

To help make lifelong lifestyle changes, try making one change at a time and add another when you feel that you have successfully adopted the earlier changes.

 When you practice several healthy lifestyle habits, you are more likely to achieve and maintain healthy blood pressure and cholesterol levels.

The Dash Diet for Health:

The Dash diet is especially recommended for people with hypertension (high blood pressure) or prehypertension.

The Dash diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension).

In addition to being a low salt (or low sodium) plan, the Dash diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains.

It is a high fiber, low to moderate fat diet, rich in potasium, calcium, and magnesium. The full Dash diet plan is shown here.

The Dash diet is a healthy plan, designed for the whole family.

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Some Proven Benefits of the DASH Diet

Several trials have been carried out to help identify and quantify the benefits of the DASH diet. These include:

Reduction in blood pressure – in just two weeks of following the DASH diet, the blood pressure often drops a few points, and if persisted in, this could result in the systolic blood pressure coming down by eight to fourteen points. 

The DASH diet also helps improve bone strength and prevent osteoporosis because of increased calcium intake from dairy products and green leafy vegetables.


A high intake of fresh or frozen fruits and vegetables is associated with a lower risk of cancer in the long term.

Metabolic disorders such as cardiovascular disease and diabetes, as well as cerebrovascular disease, are reduced by the balanced food intake with the DASH diet.

leading to lowered fat consumption and increased substitution of complex carbohydrates for simple sugars.

 This leads to a decrease in the total and LDL cholesterol in the blood, as well as a decrease in blood pressure.

A lowered risk of gout by reducing uric acid levels in subjects with hyperuricemia is an additional benefit of the DASH diet.

Adherence to a DASH diet can lower heart failure risk in people under 75
Aerobic exercise and heart-healthy diet may slow cognitive decline in older adults with CIND

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Lose Weight at Home…The Dash Diet for Weight Loss

Thus the DASH diet is not a crash or deprivation diet but one which allows for complete nutrition and long-term establishment of healthy eating. 

To reduce sodium consumption still further, a low sodium version of the DASH diet is also available. 

This reduces sodium to 1500 mg a day from the standard 2300 mg/day, which itself is a considerable improvement on the average American diet.

DASH Diet

The DASH trial found that this diet brought about lower blood pressure and LDL cholesterol compared with the average American diet.

either as such or with added fruits and vegetables. This trial included 459 adults and the DASH diet was compared with two others that had a daily sodium intake of 3000 mg.

The other diets represented the average American diet without and with added fruits and vegetables. 

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However, none of the dieters followed a vegetarian plan or one which included foods that would not be eaten at some point by average Americans. 

The DASH diet had the most effect on reducing blood pressure, while the diet with added fruit and vegetables showed intermediate results. This was seen in individuals who had normal or elevated blood pressures.

The DASH-Sodium trial, on the other hand, had 412 subjects who followed either the DASH or a typical American diet.

 Daily sodium levels were set at high (3,300 mg), low-moderate (2,300 mg), and low (1,500 mg) respectively, in each of these diets. Sodium restriction was invariably found to reduce the blood pressure.

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Lose Weight at Home…The Dash Diet for Weight Loss

 but the effect was greater with the DASH diet. It could also be said that the DASH diet was even more effective with sodium restriction.

The PREMIER trial had 810 participants in three groups, the first who received only advice but no counseling for behavior changes.

the second was on an established treatment plan with counseling for six months; and the third with a plan, counseling, and the DASH diet.

While the blood pressure was reduced in all three groups, the advice-only group had the least weight loss while the third group showed the most reduction in blood pressure and weight.

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Best Organic Diet for Lose Weight at Home

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 Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
 
 
Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
 
 
 Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
 
 
Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
 
 
 Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
 
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
 
 Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
 
Do not ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
 
Do not stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juice.
 
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
  
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
Intermittent Fasting
 
According to nutritionist Ritesh Bawri, intermittent fasting is proving to be a popular method for weight loss. “Intermittent fasting is when you do not eat calories for longer than fourteen hours in a day. These fourteen hours include sleep, making your task easier,” he says.
 
Add good quality fats
 Make sure you’re eating enough good fats as part of your diet. “This will not only help you feel satiated but will also help you lose weight fast,” says Bawri. You may also want to read up on keto here.
  
Home workouts
 
Try HIIT workouts with the help of Youtube tutorials. Some of the most popular channels are Betty Rocker and The Body Coach. You can use your own bodyweight to try some easy exercises.
 
Wait till you’re hungry to eat
 
Kore adds, “Often we eat out of boredom, nervousness, habit, or frustration, in fact, many of us have actually forgotten what physical hunger feels like. Many times we are hankering for a specific food; it’s probably a craving, not hunger. Learn how to differentiate hunger from cravings. Find ways other than eating to express love, tame stress, and relieve boredom.”
 
Less of Netflix and more of walking
 
Thanks to all the on-demand video services, we are spending more time staring at screens than any physical activity.
 
Take the stairs
 
According to Kore, taking stairs instead of the lift is a good habit to inculcate in our everyday lifestyle. “This alone can help you shed as much as 5kgs a year, assuming you don’t start eating more.”
 
Eat fruits, don’t drink them
 
It is best to eat fruits as it adds more fiber to your diet. Avoid packaged juices as they are full of added sugars that are not healthy.
 
Lastly, remember that weight loss is not a healthy goal. You should be looking at getting fit. “Also, reducing weight is never a quick fix. It requires sustained efforts over an extended period of time,” says Bawri.
 
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