Dean Ornish Diet

The Ornish Diet is a somewhat popular diet that was developed by Dean Ornish M.D. in his book Dr. Dean Ornish's Program for Reversing Heart Disease It is a diet that is specifically formulated to reverse heart disease but has recently been used as a weight-loss program. This vegetarian diet emphasizes low-fat, filling foods, including legumes and other high-fiber choices.

The Ornish Diet is a very strict one. It places very strict limitations on all foods containing more than very slight amounts ofcholesterol and saturated fat. Meat and fish are not allowed, although nonfat dairy products and egg whites are permitted in limited quantities. This diet promotes complex carbohydrates (fruit, grains, etc.) and limits simple ones (sugars, honey, alcohol.) The most controversial part of the diet is its prohibition on nuts and fish, which some researchers claim actually protect the heart. The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates. According to his book "Eat More, Weigh Less," the typical American diet is 40% fat, 20% protein and 40% carbohydrates. To complement his suggested diet, Dr. Ornish advocates physical activity and meditation

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.