Diet habits have become a trend in recent years. Changes in community eating patterns, especially in urban areas, make the body fatter and invite many diseases to emerge. As a result, we must balance food intake so that ideal body weight remains in various ways, one of which is diet.
Many diet techniques are offered, ranging from blood type diets, non-carbo diets, DASH diets, to diets that are increasingly becoming a trend, namely the Mayo diet.
Some nutrition experts suggest that limiting food intake (diet) should be done in a healthy way, starting with recognizing our own body. Limitation of intake should not cut the daily caloric needs and intake of nutrients needed by the body. If done carelessly and not following the rules, side effects from the diet can appear.
Various side effects including hypoglycemia (lack of sugar), hyponatremia (lack of salt), and others that are not healthy, can actually cause death.
Therefore, before starting a diet, it helps you know the ins and outs of the diet that you will live. There are 2 types of diets that were originally a therapy for sufferers of metabolic diseases, now can be used by the community, because the effect is good for health. The diet is the DASH diet and the Mayo diet.
What are the advantages and disadvantages? Come follow the explanation below
What is the DASH diet?
DASH is a continuation of the Dietary Approaches to Stop Hypertension, a diet formulated by the National Institute of Health (NIH). The DASH diet is a healthy diet that aims to help therapy or prevent hypertension (high blood pressure).
There are 2 types of DASH diets, namely:
- The standard DASH diet, which is the maximum allowable sodium intake is 2,300 mg per day.
- The DASH diet is below standard, that is, sodium intake per day must not exceed 1500 mg per day.
What is the Mayo diet?
The Mayo Diet is a fast (13 days) diet developed by the Mayo Clinic in the United States that aims to help you lose weight for obese patients. This diet is also done by not using salt on every food consumed. Although the way to do this is to limit salt intake, the purpose of this diet is different.
Differences in the effects of the DASH diet and the Mayo diet on the body
By doing the DASH diet, you will reduce your intake of sodium (salt) in food and increase the variety of foods that contain nutrients that are beneficial for lowering blood pressure, such as potassium, calcium, and magnesium. A study says the habit of doing the DASH diet will reduce your blood pressure 8 to 14 points in 2 weeks.
Fruits, vegetables and whole grains recommended in the DASH diet also provide various other elements such as lycopene, beta-carotene, and isoflavones. These elements can help protect your body from various diseases, such as cancer, osteoporosis, stroke, and diabetes. By following the DASH diet, you can also help reduce your risk of heart disease by lowering low-density lipoprotein (LDL, or bad cholesterol) cholesterol.
While the Mayo diet prefers rapid weight loss by utilizing the natural nature of salt, which is attracting water. At first, we go on a Mayo diet, salt and water in our bodies undergo a process of discharge from urine and feces. Restrictions on salt intake make the body not to take water from outside, so that bodyweight is automatically reduced.
How to follow the DASH diet?
Unlike the Mayo diet, which only lasts 13 days, the DASH diet is carried out throughout the year until good eating habits are formed. The frequency of eating rules is set 3 times a day with food portions that include 2,000 calories per day. This is how to do the DASH diet:
- Whole grains (6 to 8 servings per day) Replace white rice with brown rice.
- If you want to eat pasta, choose whole wheat pasta.
- Replace white bread with whole wheat bread without adding cheese, chocolate or butter.
- Vegetables and fruits (4 to 5 servings per day).
- Choose vegetables and fruits that are rich in magnesium and potassium like bananas. Eat as a snack an hour before lunch and one hour before dinner.
- It’s better not to peel the fruit skin because it contains a lot of nutrients, and choose fresh vegetables rather than frozen vegetables.
- Low and nonfat milk and milk products (2 to 3 servings per day).
- This food group is very beneficial because of its calcium, vitamin D and protein content.
- Choose low-fat or even fat-free. Can vary with vegetables and fruit in salad dishes.
- Meat, poultry, and fish (maximum 6 servings per day).
- Remove the skin from the flesh because the skin contains high fat.
- The method of processing by baking, steaming or boiling takes precedence over frying.
- Choose fish that is rich in omega-3 fatty acids which serves to reduce cholesterol such as salmon and tuna.
- Fats and oils (2 to 3 servings per day).
- Limit your intake of meat, butter, cheese, milk, cream, and eggs and processed foods for coconut oil.
- Avoid trans fats found in processed foods such as biscuits, fried foods, and snack packages.
- Read carefully food labels, choose labels that contain saturated fat in low levels and free of trans fat.
- Candied, especially low or nonfat (maximum 5 servings per week).
- Avoid foods that contain artificial sweeteners.
- Avoid packaged drinks that contain artificial sweeteners. Although labeled diet or low sugar, sugar levels that are not actually needed by the body still exist.
- Choose water as a daily drink. Apart from being without calories, water also has many functions such as dissolving body toxins, forming cells and body fluids, as a cushion for organs, as a lubricant and smoothing our digestive functions.
- Beans, seeds, and legumes (4 to 5 servings per week).
- Depending on the type of DASH Diet chosen. The recommended consumption of sodium is 1500 mg – 2300 mg per day.
How do you go on the Mayo diet?
As for the Mayo diet, the required duration is 13 days with the main limitation on consumption of salt and cold water. Because it reduces the amount of water in the body, this diet requires consumption of at least 2 liters of water per day. If we rest and consume salt, we must repeat the diet from day one. This is the toughest challenge of this type of diet. Mayo diet is enough to be done once a year to increase the body’s chemical composition.
Which is better between these two diet method? are healthy and improve the condition of the body by maintaining the amount of intake we eat. The DASH diet is good for maintaining your overall health and providing better body chemistry, but many people leave it because if your diet aims to lose weight, the DASH diet will only give you visible results for a long time. Naturally, because the DASH diet is designed to form healthy eating habits that are expected to prevent various diseases.
While the Mayo diet aims to lose weight instantly. Its nature which reduces the composition of the body water has side effects namely dehydration and hyponatremia (lack of salt) if not done according to the rules.
So which is your choice?