Ornish diet is called a fat-free diet. For a woman, rejection of fat is undesirable (without it, the normal functioning of the reproductive system is impossible), but for a man such temporary limitations will not be so negative.
However, with the proper use, it is beneficial both for men and women. More than that, it declares itself as an alternative to surgery and as a medicinal treatment of heart diseases; also it helps in treatment and prevention of type 2 diabetes, as well as cancer of breast and prostate, lowers blood pressure and cholesterol levels.
So, the diet is named after its founder, Dean Ornish, a professor at the University of California, the founder of preventive medicine, a cardiologist and, by the way, a personal nutritionist of Bill Clinton. The Ornish diet is described in detail in the book “Eat more, weigh less”.
The Ornish system is based on the following points:
– selection of certain products
– physical exercises
– stress management
– emotional support
The diet is aimed at the fact that the body begins to consume fat stores effectively, it is necessary to create its deficit and obligatory to be engaged in active sports. Restriction of fat and fast carbohydrates in the daily diet contributes to the reduction of fatty deposits, and the ability to eat excluding calories does not cause a jump in blood sugar and the release of insulin. It is the latter that is considered to be the activator of the fat accumulation process. So, it is a low-fat and high-carbohydrate diet.
Fats – 10% of calories
Proteins – 15-20% of calories
Carbohydrates (good predominantly) – 70-75% of calories
You need to exclude 90% of animal and vegetable fats from the usual menu. The bulk of them enters the body with meat and fatty dairy products, so they are banned. Legumes, whole grains, cereals – are allowed in almost unlimited quantities. The diet of Dean Ornish is rich in a variety of fruits, berries and vegetables – everything is allowed, even potatoes, and in any form of cooking, except for avocado and olives. Also, you should forget about fish, dietary poultry, fancy bread and eggs. Sometimes you are allowed to eat egg whites. To compensate the deficiency of certain vitamins, you should consume fish oil and linseed oil, as well as to drink a lot of fluids: water, tea and decaffeinated coffee.
Products that are forbidden:
All kinds of fish and meat, floury products, egg yolks, spicy condiments, nuts, seeds, olives, sugar, alcohol (any other products, portions of which contain more than two grams of fat).
Products that are allowed in any quantity:
Legumes: black, red, Mexican beans; Lentils, peas, beans.
Fruits: apples, oranges, peaches, pineapples, strawberries, cherries, blueberries, raspberries, watermelons.
Vegetables: potatoes, cucumbers, carrots, zucchini, tomatoes, broccoli, sweet pepper and any greens.
Cereals: rice, oats, wheat, millet, barley, buckwheat.
Sometimes you can eat:
Low-fat dairy products, egg whites, corn flakes, crackers.
The approximate menu:
Breakfast: an oatmeal with pieces of fruit, a cup of tea.
Snack: a corn, a soy pastry, a pear.
Lunch: a bean soup, a vegetable salad, a fruit pudding.
Dinner: spaghetti from rye flour with baked vegetables.
You are free to include vegetable and fruit juices, and smoothies for weight loss into the menu.
It’s hard to call this diet very effective. In comparison with others, it has a weak result for weight loss – only 12-14 kg per year. But since you can afford much, and the feeling of satiety will not leave you; in this case you can sacrifice a quick loss of kilograms. And the more so, that basically, the diet is aimed at the medical sphere – your health.
So, the main benefits of the Ornish diet will be noticed in your health state. The body slowly but steadily loses excess weight while it heals itself from the inside. The blood vessels get rid of cholesterol plaques, they are cleaned, and the blood flow is stimulated. No wonder that the Ornish diet topped the rating of diets for heart health according to U.S. News & World Report.