Between the DASH diet and the chrononutrition diet, your heart (and your stomach) sway? We help you make the right choice to lose weight healthily and quickly.
The DASH diet
The DASH diet (Dietary Approaches to Stop Hypertension) advocates a simple, natural diet, the least artificial and industrial possible. Close to the Mediterranean diet (with fruits, vegetables, whole grains and oilseeds), it allows more animal protein; industrial products, very sweet or salty foods, fast food, sodas ... are forbidden.
> DASH Diet: 20 recipes to put it gently
The promise : - 3.2 kilograms in 10 weeks provided you practice a regular physical activity in addition to the diet.
The typical day (for a super-sedentary woman):
Breakfast: 30 g of wholemeal bread + 1 knob of butter + 1 small bowl of raspberries + 1 tea without sugar + 1 natural yoghurt.
Lunch: 1 grilled chicken breast (150 g) + 1 portion of raw vegetables (200 g) + 1 tbsp. to c. lightened vinaigrette + 1 bowl of rice (125 g).
Taste: 1 apple + 2 squares of dark chocolate.
Dinner: 1 plate of pasta (125 g) + tomato sauce with basil (60 g) + 40 g of bush + 2 clementines.
Risk for the health. They are almost non-existent. The American Heart Association (the reference body for cardiovascular disease in the United States) calls it a "heart-healthy" diet. The American magazine U.S. News & World Report (who annually establishes the list of the best known regimes) has awarded him the prize for seven years.
I adopt it or not? The DASH diet is a healthy method before being a diet: it is therefore especially recommended for overweight people, who nibble all day, who have trouble making 3 meals a day, who have cravings ... But also to diabetics, hypertensives and seniors. The method is also suitable for people intolerant to gluten and / or lactose, as well as to vegetarians and vegan - "substitute" foods are offered in the menus.
However, the DASH diet can be complicated to follow for people addicted to sweets, chocolate and pastries who will be forced to start their diet with ... an anti-sugar detox. Ditto for gourmets: Imposed menus can, in the long run, be tiresome. Last recommendation: since the DASH diet does not include industrial dishes (sauces, frozen ...) it is necessary to have time to cook!
To read : The best diet in the world, Anne Dufour, Carole Garnier and Raphael Gruman, ed. Leduc.S
The chrononutrition diet
As the name suggests, the chrononutrition diet relies on respect for our biological clock. No forbidden food, no imposed menus: it is rather to follow a global scheme (a rich breakfast, a complete lunch, a snack and a light dinner) and fixed schedules (at least 5 hours between breakfast and lunch, and between lunch and afternoon tea). In short, you can eat anything ... but not anytime.
The promise : between - 1 kilo and - 2 kilos a week the first month then between - 500 grams and - 1 kilo per week.
The typical day:
Breakfast: 1 serving of cheese + 1 slice of wholemeal bread or cereals + 1 serving of butter + 1 fruit + 1 serving of protein (eggs, ham ...) + 1 hot drink without sugar.
Lunch: 1 portion of protein (meat, fish ...) + 1 portion of starchy foods (pasta, rice ...) + 1 serving of vegetables (grilled or steamed) + 1 light dessert (yoghurt at 0% M.G. for example).
Taste: 1 fruit + 1 handful of oleaginous (almonds, walnuts, hazelnuts) + 1 square of dark chocolate.
Dinner: 1 serving of lean protein (ideally white fish) + 1 serving of vegetables.
Risk for the health. The National Agency for Food Safety, Environment and Labor (ANSES) criticizes a diet too rich in protein (they are present in 3 meals out of 4) and fats (which represent about 40% of calories consumed daily).
I adopt it or not? The chrononutrition diet is not for vegetarians or women working with staggered hours. If you have a very hectic social life, also go your way since the chrononutrition diet requires great regularity - although it offers two "freedom" meals a week.
On the other hand, this diet will be suitable for women who are still eating at a fixed time, who get up early in the morning and are able to resist cravings between meals - snacking is strictly forbidden.
Breakfast as a king: the solution to lose weight?
4 things to know about our biological clock
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