Dietary principles: The principles of the Deshu diet are: ① Intake adequate amounts of vegetables, fruits and low-fat dairy products; ② Reduce the intake of foods rich in saturated fat, cholesterol and trans fat; ③ Intake appropriate amounts of whole foods

Cereals, fish, poultry and dried fruits; ④ Control the intake of sodium, desserts, sugary drinks and red meat.

Recommended recipe Breakfast: One serving of oatmeal, one banana and 1 cup of low-fat milk.

Lunch: a whole wheat bread, chicken, salad (cucumber, tomatoes).

Snacks: Almonds (unsalted), raisins and half a cup of fat-free, sugar-free fruit yogurt.

Dinner: 85 grams of beef, beef soup, green beans, potatoes, onions, an apple, 1 cup of low-fat milk.

The following is a daily Deshu diet based on 2000 kcal as the standard calorie count.

You can adjust the amount of food in proportion according to your daily caloric needs.

1. Staple food: whole grains, 6 to 8 servings per day (each serving is 30 grams of dry grains or half a bowl of rice) 2. Fruits and vegetables: 8 to 10 servings per day (each serving is 100 grams of fresh green leafy vegetables, one medium-sized fruit) 3

, Dairy products: 2 to 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 (each serving is 30 grams of pork, beef, or fish, 1 egg

) 5. Nuts: 1 serving per day (about 10 grams of nuts per serving, excluding shell weight) 6. Oil: 2 to 3 servings per day (1 small spoon per serving, about 5ml vegetable oil) 7. Desserts: less than 5 servings per week

serving (1 tablespoon per serving, about 15ml) 8. Alcohol and caffeine Although the DASH diet is not a weight loss diet, it can help you choose healthier foods and achieve unexpected weight loss results.

Therefore, it is helpful for friends who are in the fat loss period.

Especially for friends with high blood pressure, so let’s take action together!

Happy slimming and easy fat loss!

*Relevant descriptions of efficacy in the article are supported by corresponding data. Due to space limitations, it is not possible to publish all of them. If you need data sources, you can request them from the complete food company or the companies involved in the article.