The Ornish diet is a plant-based, low-fat, very low-sodium diet that promotes weight loss and overall health.
Diet consists of mostly plant-based foods. The diet is high in carbohydrates, low in fat and moderate in protein. The recommended percentages for each macronutrient are:
60% carbohydrates (1 g per kilogram)
10% protein (0.8 g per kilogram)
30% fat (20-30 grams per day)
It was developed by Dr. Dean Ornish in the 1990s as an alternative to other high-fat diets that were popular at the time. Since then, it's become one of the most well-known and respected diets on the market today. In this article we'll go over some of the key features of this approach, as well as foods that you can eat and foods that you should avoid while following it.
There are five guidelines for following this program:
Eat mostly plant-based foods
Limit fruit intake to one or two servings per day
Avoid meat and dairy products
Drink at least eight glasses of water per day
Get moderate exercise daily
It focuses on getting rid of unhealthy fat and adding more fruits, vegetables, whole grains and legumes to your diet. The goal is to promote overall wellness by helping you lose weight or maintain a healthy weight while living longer.
In addition to helping you lose weight and live longer, the Ornish Diet can also:
Lower your cholesterol levels
Reduce your risk of heart disease (by lowering “bad” LDL cholesterol)
Lower blood pressure
It's not just healthy eating but also a way of life.
Here are the main principles behind this type of eating plan:
Avoid saturated fat (found in meat products) and trans fats (found in some margarine spreads) as well as hydrogenated oils (used to prolong shelf life).
Eat a high-fiber load at each meal using lots of fruits, vegetables and whole grains.
Reduce sugar intake by cutting out sodas or sweetened drinks like fruit juices; limit sweets to special occasions only if you have trouble resisting them otherwise!
So to make it easier for you, we've listed some foods that you should focus on consuming in order to follow this diet regime.
Mushrooms, mushrooms and more mushrooms. These veggies are high in antioxidants and help reduce inflammation.
Almonds, walnuts and other nuts are packed with healthy fats that aid in weight loss and fight diseases like heart disease and diabetes.
Fruits such as blueberries, raspberries, blackberries, strawberries which are rich in vitamins A C K B6 E folate zinc magnesium selenium potassium calcium copper iron phosphorus sodium manganese chloride chromium nicotinic acid riboflavin niacin vitamin D thiamin tryptophan pyridoxine pantothenic acid biotin choline as well as fiber which helps you feel full faster so you don’t overeat or crave bad foods! Also they taste really good so they make it easy to stick to this diet plan because it’s not boring at all! I love berries now because they have helped me lose weight without having to workout or cut out any food groups entirely (I still eat meat chicken eggs etc.) but those were my favorites before I started using the Ornish Diet Plan - they're not expensive either... maybe $5-8 per container?
Grains: Wheat pasta and brown rice
Whole grains are a good source of fiber.
Whole grains are low in fat and high in complex carbohydrates.
Whole grains are rich in vitamins and minerals.
Whole grains are low in sodium, so they can help you stay hydrated by adding moisture to your diet. In addition, the fiber contained within whole grains helps keep you feeling fuller longer than other foods such as refined carbs like white rice or refined pasta that have little nutritional value beyond calories.
Legumes: Kidney beans and lentils
Legumes are a great source of protein, fiber, and iron. Lentils and kidney beans are both high in protein and fiber. They also contain a range of other nutrients like magnesium, folate (folic acid), zinc and potassium. The majority of the calories come from carbs which are necessary for energy production but can be low on a plant-based diet if not chosen wisely.
Fruits and Vegetables: Fresh produce is best but frozen items are ok too.
The Ornish Diet Plan encourages you to eat plenty of fruits and vegetables, and while fresh produce is best, frozen options are still healthy choices. In fact, freezing can help extend the life of your produce so you can enjoy it for longer. Just make sure to check the date on the packaging before purchasing or storing your frozen foods in your freezer!
Healthy oils: Canola oil and olive oil
Canola oil is a monounsaturated fat and a good source of omega-3 fatty acids. It's also rich in vitamin E, which helps fight free radicals, and antioxidants. It contains B vitamins that support energy metabolism, as well as vitamin K, an essential nutrient for strong bones.
Olive oil is another healthy oil to include in your diet plan. It's high in monounsaturated fats and antioxidants like vitamin E, flavonoids and phytosterols—all important for heart health. Olive oil also contains oleic acid (the same type of fat found naturally occurring in olives), which may help lower cholesterol levels when consumed daily at least two weeks before or after taking medication to lower cholesterol levels or following surgery to unblock arteries (such as coronary bypass).
Nuts and Seeds
Nuts and seeds: Unsalted nuts and seeds are a good source of protein, omega-3 fatty acids, fiber, vitamin E, magnesium and calcium. If you're allergic to nuts or have been advised against them by your doctor due to high fat content, you may substitute sunflower seeds instead.
Toast the nuts or seeds lightly before eating them so they don't cause gas or bloating (the exception to this rule is Brazil nuts).
Herbs and Spices: Basil, oregano, garlic etc.
Herbs and spices are the lifeblood of any good recipe. A lot of people use the terms interchangeably, but they’re actually quite distinct. Herbs are plants that have a stem above ground and typically grow in temperate climates. Spices come from roots, fruits, bark or woody stems from tropical trees, shrubs and vines. So basil is an herb; garlic is a spice.
Overall, the Ornish Diet is a great way to start your journey to better health. It focuses on eating whole foods that are low in fat and carbs, but also rich in nutrients like vitamins and minerals. It has been endorsed by Oprah Winfrey and Bill Clinton and has been used as an alternative to traditional medical treatments for heart disease and other chronic conditions. The diet has been shown to help people lose weight as well as lower their blood pressure levels.
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by Dean Ornish(Author)
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