If you want to lose some weight, you need to be careful with what you eat. A healthy diet is an important key for weight loss. There are now many popular diet programs for weight loss, such as Dash Diet and Keto Diet. So, what is the difference between Dash Diet vs Keto Diet? Which one is healthier?
Continue reading below to understand better about
– What Dash Diet is
– What Keto Diet is
– The benefits of Dash Diet vs Keto Diet
– The health risks of Dash Diet and Keto Diet
– Which diet program that is more recommended for you
About Dash Diet
Did you know that Dash Diet is ranked as the healthiest diet program by the US News and World Report? Yes, that’s right. Dash Diet together with Mediterranean Diet are ranked as the healthiest diet programs (take a look: Dash Diet vs Mediterranean Diet). This is because the diet program has the best effects on weight loss and long-term health while having little to no side effects.
“Dash Diet” is the short for Dietary Approaches to Stop Hypertension Diet. This is a dietary pattern that is promoted by the National Institutes of Health (NIH) to prevent and control hypertension. However, although the original plan is not for weight loss, the daily caloric intake can be adjusted between 1600 and 3100 calories. So, you can adjust it by lowering the daily caloric intake to create some caloric deficit.
Dash Diet is very healthy because it emphasizes on fruits, vegetables, lean proteins, whole grains, and low-fat dairy products. It strictly limits saturated fats and refined sugars. So, it is a good choice to prevent high cholesterol. However, Dash Diet is not really recommended for people with diabetes due to the relatively high carbohydrate intake. People with diabetes should be very careful with their carbohydrate intake.
About Keto Diet
Interestingly, according to CNN, Keto Diet is ranked last by the US New and World Report. This is because of several reasons. Although Keto Diet is not harmful in short-term, it is not really healthy in long-term. Also, Keto Diet is among the most difficult diet programs to follow due to the side effects.
Keto Diet (formally, Ketogenic Diet) is a diet program with very low carbohydrate and high fat. It drastically reduces your carbohydrate intake, replacing them with fat. This method puts your body in a metabolic state called ketosis. While in ketosis, your body is extremely efficient in burning fat for energy. Your blood sugar and insulin levels are greatly reduced.
Keto Diet is good for a quick fix on your body weight. However, it does not teach you about healthy eating habits, so it doesn’t give much for long-term weight loss benefits. Also, it usually causes side effects such as weakness, fatigue, and light-headedness due to the lack of carbohydrates. It is not recommended for people with liver or kidney conditions.
Dash Diet vs Keto
|Dash Diet||Keto Diet|
|- Dietary pattern to prevent and control hypertension||- Diet program with very low carbohydrate and high fat|
|- Can help in weight loss by lowering the daily caloric intake||- Helps in weight loss by making the body burn fat more efficiently|
|- Fruits, vegetables, lean proteins, whole grains, low-fat dairy||- Focuses on foods with healthy fats|
|- Little to no side effects||- May cause weakness, fatigue, and light-headedness|
In general, Dash Diet is more recommended. You can reduce the daily caloric intake for weight loss. Dash Diet gives more health benefits and teaches healthy eating habits. Dash Diet is also easier to follow. On the other hand, Keto Diet is good for a quick fix, but doesn’t give long-term benefits and may have some side effects.