Ornish Diet
Eat More, Weigh Less
The Dean Ornish Eat More Weigh Less diet is a low-fat, mainly
vegetarian diet plan. Meat, poultry or fish foods aren't
recommended, while only a few dairy products are allowed - like
fat-free yogurt, fat-free milk and lower-fat cheese.
Ornish Diet - Food Categories
The Ornish diet lists "Eat Freely" foods, "Eat Moderately" foods
and "Banned" foods. Providing you observe these dietary
instructions, you can eat all you want without counting calories
or portion sizes. (Note: Banned foods include, all fats and oils,
nuts, seeds, avocados, as well as refined carbs like sugar, white
flour and white rice.)
Ornish Diet - A Typical Day's Diet Menu
Breakfast
Wholegrain cereal with fat-free yogurt, fresh berries, orange
juice.
Lunch
Baked potatoes stuffed with spicy spinach and cheese, plus
broccoli, potato and garbanzo bean salad & fat-free dressing, plus
green salad, followed by fresh fruit.
Evening Meal
Bruschetta with sun-dried tomatoes; wholewheat pasta with
dry-roasted vegetables, green salad; for dessert, peaches in wine.
Liquids: Water, tea, coffee, skimmed milk, and juices.
Note: A typical calorie count for a day's eating is about 1,300
calories.
Ornish Diet - Expected Weight Loss
Dean Ornish doesn't specify a particular weight loss, but his
patients lost an average of 30 pounds a year.
Benefits of the Ornish Diet Plan
Like any diet that is high in fruit and vegetables, low in refined
carbs, saturated fat and salt, the Ornish diet is undeniably a
healthy way to eat, even if - according to current theory - the
diet is low in essential fatty acids. Furthermore, the unrefined
carbs and fiber in the diet will definitely keep you full. Even
so, it is some way removed from the average Western diet and
requires a fair amount of adaptation. On balance, given his
success in helping people to lose weight and his experience in
helping patients reduce their symptoms of heart disease, Dean
Ornish's approach to diet nutrition and weight reduction commands
respect. So if you fancy a low-fat diet, this is definitely worth
trying.
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