Dashi Diet Keto: Does It Work?

The DASH diet and the keto diet are two of the most popular diets. While they have different approaches, they aim to improve health by managing chronic conditions and reducing weight. DASH stands for Dietary Approaches to Stop Hypertension and focuses on reducing sodium intake to prevent and lower high blood pressure. On the other hand, the keto diet, short for the ketogenic diet, is a high-fat and low-carb diet that puts the body in a metabolic state called ketosis. It is popular for its weight loss benefits and improving physical and mental energy levels.

DASH diet's effectiveness in lowering blood pressure

DASH stands for Dietary Approaches to Stop Hypertension and is recommended by the US National Heart, Lung, and Blood Institute. The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It can help lower high blood pressure, cholesterol and other fats in the blood, and can help lower the risk of heart attack and stroke. It is also useful for weight loss.

The DASH diet is low in sodium (salt) and rich in nutrients. It reduces high blood pressure by lowering the amount of sodium in the diet to 2300 milligrams (mg) a day. Lowering sodium to 1500 mg a day reduces blood pressure even more. The DASH diet also includes a variety of foods rich in nutrients that may help some people lower blood pressure, such as potassium, calcium, and magnesium.

On the DASH diet, you will be encouraged to eat vegetables, fruits, and fat-free or low-fat dairy, as well as whole grains, beans, seeds, nuts, and vegetable oils. You will also eat lean meats, poultry, and fish, but cut back on salt, red meat, sweets, and sugary drinks. It is recommended to limit alcoholic beverages and get at least 30 minutes of moderate-intensity exercise most days of the week.

The number of servings you should have each day depends on your daily calorie needs. For a 2,000-calorie-a-day diet, you should eat:

• Vegetables (4 to 5 servings a day)
• Fruits (4 to 5 servings a day)
• Low-fat or fat-free dairy products, such as milk or yogurt (2 to 3 servings a day)
• Grains (6 to 8 servings a day, and 3 should be whole grains)
• Fish, lean meats, and poultry (2 servings or less a day)
• Beans, seeds, and nuts (4 to 5 servings a week)
• Fats and oils (2 to 3 servings a day)
• Sweets or added sugars (fewer than 5 servings a week)

Keto diet's benefits for weight loss

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet that has been used for centuries to treat specific medical conditions. In recent years, it has gained popularity as a weight-loss method. The diet typically consists of 70% fat, 15-20% protein, and restricts carbohydrates to less than 50 grams per day.

Promotes Weight Loss

Studies have shown that those who follow the keto diet are more likely to lose weight within the first 3 to 6 months compared to those on a more balanced diet. The keto diet can be particularly effective in reducing body fat, especially unhealthy abdominal fat, which is a risk factor for metabolic disease.

Appetite Suppression

The keto diet has been found to reduce appetite and food intake. It decreases appetite-stimulating hormones such as insulin and ghrelin, leading to reduced cravings and a lower desire to eat. This makes it easier for individuals to stick to the diet and create a calorie deficit, which is necessary for weight loss.

Increased Fat Burning

The keto diet increases the body's ability to burn fat for fuel. By depriving the body of glucose, which is the main source of energy, the body begins to use fat as its primary fuel source. This process, known as ketosis, can lead to significant weight loss, especially when combined with a calorie-controlled diet.

Improved Insulin Sensitivity

The keto diet can drastically improve insulin sensitivity, which is beneficial for blood sugar management and fuel utilization. This is especially important for individuals with type 2 diabetes or prediabetes, as it can help regulate blood sugar levels and reduce the need for prescription medication.

Preservation of Muscle Mass

Some studies suggest that the keto diet may help preserve muscle mass during weight loss. This is because the body burns fat for energy instead of breaking down muscle tissue, leading to better weight loss outcomes and improved body composition.

While the keto diet offers these benefits for weight loss, it is important to note that it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. Additionally, the keto diet can be challenging to maintain and may cause some negative side effects, such as "keto flu," constipation, and increased cholesterol levels.

DASH diet's impact on heart health

The DASH Diet, Dietary Approaches to Stop Hypertension, is an effective way to improve heart health by lowering blood pressure and cholesterol levels. The diet is rich in fruits, vegetables, whole grains, and lean meats, while being low in red meat, salt, added sugars, and fat. This diet is based on two studies, DASH and DASH-Sodium, which found that a diet high in fruits and vegetables, and low in sodium, significantly reduced blood pressure.

The DASH diet recommends a daily intake of:

• Vegetables: 4-5 servings of raw leafy vegetables or cooked vegetables
• Fruits: 4-5 servings of medium-sized fruits, dried fruit, or fresh/frozen/canned fruit
• Whole grains: 6-8 servings of whole wheat bread, brown rice, whole grain cereals, oatmeal, whole wheat pasta, or popcorn
• Dairy: 2-3 servings of skim or 1% milk, low- or no-fat cheese and yogurt, and frozen low-fat yogurt
• Lean meats, poultry, and fish: 6 or fewer servings, with red meat limited to once or twice a week
• Nuts, seeds, and legumes: 4-5 servings per week
• Fats and oils: 2-3 servings per day

The DASH diet is a healthy and balanced approach to eating that can help lower the risk of heart disease, kidney failure, and stroke. It is a sustainable and adaptable diet that can easily be incorporated into daily life.

Keto diet's side effects

Dashi Diet Keto is a dietary supplement that aids weight loss by putting the body into a state of ketosis. This is a metabolic state in which the body burns stored fat for energy instead of carbohydrates. While this can be an effective way to lose weight, there are some side effects to be aware of when it comes to keto diets in general.

One of the most well-known side effects of keto diets is the "keto flu". This is a collection of flu-like symptoms, including headaches, dizziness, fatigue, nausea, and constipation, that can occur when the body is first entering ketosis. These symptoms are usually due to dehydration and electrolyte imbalances, and they often resolve within a few weeks. However, it's important to monitor these symptoms and stay hydrated.

Keto diets can also increase the risk of kidney stones. This is because the diet often includes a high intake of animal foods, which can make the blood and urine more acidic and increase the excretion of calcium in the urine. Studies suggest that the keto diet may also reduce the amount of citrate in the urine, a compound that can bind to calcium and prevent kidney stone formation.

Digestive issues are another common side effect of keto diets. The diet restricts carbohydrates, which can make it difficult to get enough fiber. This can lead to constipation and other gastrointestinal problems. It may also negatively affect gut bacteria, which are important for immunity, mental health, and reducing inflammation.

Keto diets may also lead to nutrient deficiencies, as they restrict several nutrient-dense foods such as fruits, whole grains, and legumes. Studies suggest that the keto diet may not provide enough of certain vitamins and minerals, including calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to health issues.

Additionally, keto diets can cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating. If left untreated, hypoglycemia can be life-threatening.

Lastly, keto diets have been associated with impaired bone health. Some studies in animals have linked the keto diet to decreased bone strength and lower bone mineral density. More research is needed to fully understand the impact of keto diets on bone health.

DASH diet's food choices

Dashi Diet Keto is a weight loss supplement that is claimed to be effective for both men and women. It contains BHB (beta-hydroxybutyrate), which induces ketosis, a metabolic state where the body burns stored fat for energy instead of carbohydrates. While Dashi Diet Keto can be consumed without following a strict ketogenic diet, ketogenic-friendly foods are said to accelerate weight loss.

On the other hand, the DASH diet is a flexible and balanced eating plan designed to help prevent or treat high blood pressure and reduce the chance of heart disease. It is an acronym for Dietary Approaches to Stop Hypertension. The DASH diet emphasizes the following food choices:

• Fruits: 4-5 servings per day, including apples, pears, peaches, berries, and tropical fruits like pineapple and mango.
• Vegetables: 4-5 servings per day, including raw leafy greens, broccoli, carrots, squash, and tomatoes.
• Whole grains: 6-8 servings per day, such as whole-wheat bread, whole-grain cereals, brown rice, bulgur, quinoa, and oatmeal.
• Lean protein: Choose lean protein sources like fish, poultry, and beans. Limit red meat to no more than 1-2 servings per week.
• Dairy: 2-3 servings per day of low-fat or fat-free dairy products like skim milk, low-fat cheese, and yogurt.
• Nuts, seeds, and legumes: 4-5 servings per week, including almonds, peanuts, hazelnuts, walnuts, sunflower seeds, kidney beans, lentils, and split peas.
• Fats and oils: 2-3 servings per day, primarily vegetable oils like canola, corn, olive, or safflower oil. Also includes soft margarine, low-fat mayonnaise, and light salad dressing.
• Added sugars and sweets: Limit intake to 5 servings or fewer per week. Avoid candy, soda, table sugar, and unrefined sugars.

The DASH diet is not just about food choices but also about daily and weekly nutritional goals. It is important to choose foods that are low in saturated and trans fats and rich in potassium, calcium, magnesium, fiber, and protein. The number of servings per day will depend on your daily calorie needs.

Frequently asked questions