Dash Diet vs Whole30

Overweight and obesity are caused by unhealthy eating habits. By controlling what you eat and exercising, you can have an ideal body weight and good overall health. Diet programs like Dash Diet and Whole30 are designed to help you lose weight. Below, we will see the comparisons between Dash Diet vs Whole30 to help you choose the best diet program.

In this article, you can learn more about:
– What Dash Diet is
– What Whole 30 is
– The pros and cons of Dash Diet vs Whole30
– Which diet program that is generally more recommended

What is Dash Diet?
Dietary Approaches to Stop Hypertension Diet (DASH Diet) was originally designed to prevent or treat hypertension and various cardiovascular diseases. Dash Diet has been ranked as the healthiest diet program by US News and World Report. See also: Dash Diet vs Keto.

Dash Diet is available in several versions. There are standard Dash Diet and lower-sodium Dash Diet. The standard version limits sodium intake to 2300 mg per day, whereas the lower-sodium version limits sodium intake to 1500 mg per day. Furthermore, you can choose the diet program with 1200, 1400, 1600, 1800, 2000, 2600, or 3100 calories per day. Remember, for weight loss, you need to create a caloric deficit, so you need to eat fewer calories than you burn.

What is Whole30?
Whole30 says that this is not a diet, quick fix, or weight loss plan. Instead, it is designed to “change your life” by rebalancing hormones, eliminating cravings, boosting energy and immunity, curing digestive issues, and improving medical conditions. By managing your diet, you can solve various physical and mental health issues.

Well, those are bold claims. Although it is true that diet has some relationships with physical and mental conditions, there are many other factors that may contribute. Whole30 aims to reset your body and treat medical conditions by identifying food groups that are not suitable for you. More often than not, weight loss is an additional bonus.

The Foods
Dash Diet is a low-sodium diet. It focuses on whole foods like fruits and vegetables, whole grains, and fat-free or low-fat dairy products. Dash Diet limits the amount of red meat that you can take, as excessive red meat consumption is associated with poor heart health and heart failure. Dash Diet also requires you to restrict or preferably eliminate processed foods, such as snacks and sugary drinks.

In Whole30, you cut all trace of sugar, grains, alcohol, dairy, and legumes for 30 days. Afterwards, you can introduce each food group one by one to see how your body reacts to them. This way, you can find out which foods that should stay away from your life.

Dash Diet is suitable for a life-long diet program, as the foods are healthy and it has no harmful side effects. In fact, it has been ranked as the #1 healthiest diet program by US News and World Report. It has also been adapted for weight loss by lowering the caloric intake.

However, Whole30 is ranked among the worst diet programs by US News and World Report. Whole30 is not supported by any independent scientific study or evidence. Furthermore, it is also extremely restrictive and difficult to follow. If you cut various food groups at once, your body will not receive sufficient amounts of important nutrients.

Dash Diet vs Whole30

Dash DietWhole30
- Ranked as the best diet program- Ranked among the worst diet programs
- Helps to prevent hypertension and cardiovascular diseases- Aims to reset the body and treat various medical conditions
- Fruits, vegetables, whole grains, fat-free/low-fat dairy- Fruits and vegetables
- Restricts sodium and red meat- Cuts all traces of sugar, grains, alcohol, dairy, and legumes
- Easier to follow, long-term health benefits- Very difficult to follow, not backed by any independent study

Between these two diet programs, Dash Diet is highly more recommended. This is a very healthy diet program. You should consider adapting it for your life-long diet, as it can help to prevent hypertension and various cardiovascular diseases. It can aid in weight loss if you choose a version with lower calories to create a caloric deficit.