• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023
Facebook Twitter Instagram
Facebook Twitter Instagram
TF Clark Fitness Magazine
Sunday, May 28
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Fat Cutting Theory » Weight Loss - How to Follow Scientifically Proven Methods » Fat Loss Diets - Use Food to Create Your Dream Body » Dash Diet – Try the New Dietary Approach for Aging Fat Loss
Fat Loss Diets - Use Food to Create Your Dream Body

Dash Diet – Try the New Dietary Approach for Aging Fat Loss

Terry ClarkBy Terry ClarkMay 17, 2020No Comments3 Mins Read
Dash Diet - Use the New Dietary Approach for Aging Fat Loss
Share
Facebook Twitter Reddit Telegram Pinterest Email

How to does the Dash Diet help with aging fat Loss? It is a dietary approach that helps older adults avoid muscle loss while increasing fat loss. As we age, our bodies naturally lose some muscle mass (known as Sarcopenia).

As a result, our ability to walk and avoid falls and injuries decreases significantly, leading to hospitalizations or the need for in-home care. Adults who fall into this population also tend to accumulate more fat during this time. But, new research is showing there may be a way to combat this.

A recent study displays the benefits of following this unique dietary protocol that may help older adults avoid muscle loss and reduce fat gain while consuming lean red meat.

This study examined the Dietary Approaches to Stop Hypertension (DASH) diet on body composition in higher-weight adults over 65. In particular, diet quality and protein intake are vital for maintaining body composition and muscle mass. 

The DASH dietary pattern is a high-quality therapeutic diet known to improve various diverse and at-risk populations.

DASH diet’s primary protein recommendations are poultry and fish while decreasing red meats throughout the diet. However, this study included the use of lean red meat as their primary source of protein.

Under controlled feeding conditions, 15 males and 21 females consumed 1800 kcal/day for 12 weeks. Every day, 126g of fresh, lean red meat was equally portioned throughout three meals. Subjects were to avoid consuming foods/beverages outside the provided breakfast, lunch, and dinner. Also, body composition and muscle strength measures were obtained at weeks 0, 3, 6, 9, and 12.

By following a DASH-like diet, participants significantly changed their body composition:

  • Body Weight Decreased by an Average of 5.7 kg.
  • BMI Measurements Decreased by an Average of 1.9 kg/mg.
    Waist Measurements Decreased by an Average of 4.7 cm.
  • Hip Measurements Decreased by an Average of 4 cm.
  • Body Fat Percentage Decreased by an Average of 2.5%
  • Abdominal Fat Mass Decreased by an Average of 4.2 kg.
  • Fat-Free mass Decreased by an Average of 1.5 kg.
  • Lean Body Mass Decreased by an Average of 2 kg.
  • Total Body Water Decreased by an Average of 1 kg.

In all participants, the magnitude of fat loss at the end of 12 weeks was 5x higher than muscle mass loss. But body composition wasn’t only changed. Study participants observed a decrease in both systolic and diastolic blood pressure! Some participants could even decrease or eliminate their risk of hypertension throughout the study.

These findings suggest that following a DASH-like diet can help preserve muscle strength while reducing fat mass in higher-weight older adults.

However, this study did have some limitations. First, the lack of a comparison group makes it difficult to evaluate this DASH-like diet to either the DASH diet or any different dietary pattern. Moreover, as all of the participants in this study were sedentary and higher weight, physical activities beyond daily living activities were not monitored.

While these findings are promising, it is always important to consult your doctor and dietician before switching to a new diet. 

Related Articles

  • Men’sMen’sivitamins – What Is the Best Vitamin for Health Needs?
  • Bodybuilding Diet – Use a Meal Schedule to Build Muscle
  • Physical Fitness – What To Know To Get In The Best Shape
  • Obesity – Change the “Big “picture” and”So much More
  • Weightlifting Tips – How to Make the Most Out of Time
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Aging Fat Loss Fitness Tag Healthy Food Weight Loss weight loss journey weight loss transformation
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticleDiet Pills – A list of the 7 Best Weight Loss Aides
Next Article Fatty Liver – How to Best Recognize and Get Rid of It
Terry Clark
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • Tumblr
  • LinkedIn

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Related Posts

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023

Eight Essential Health Tips for the Elderly

May 16, 2023

Battle of the Diets: Approaches for Effective Weight Loss

May 5, 2023

Who Should Use Bodyweight Workouts for Bodybuilders?

April 26, 2023
Add A Comment

Comments are closed.

Don't Miss

The Beginner’s Guide to Building Muscle with the Food Groups

By Terry ClarkMay 26, 2023

Building muscle can be a daunting task, especially if you’re a beginner. There are so…

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023

How Are Supplements Beneficial For Healthy Living?

May 17, 2023




Stay In Touch
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
StickeBumps
Stickebumps Surf Boards and SkateBoards
JohnnDungu
Johnndungu fitness shoes
110Shop
110 Shop Fitness Products
HappyScales
Happy Scales Health Checking Devices
LifeStyle247BootCamp
Lifestyle 247 Bootcamp Outdoor Fitness
LeanBiome
Lean Biome Fat Burner
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook Twitter Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.