The Ornish Diet: What You Need To Know
In 2007, a book titled The Spectrum, by a Dean Ornish, a professor of medicine at the University of California, San Francisco was published. The Spectrum would later spawn what is now known as the Ornish Diet.
The Ornish diet leave out nutrition, exercise, and stress management along with emotional support options as a guide to help you achieve your overall goal. Goals that the Ornish diet was designed to help achieve range from anything to weight loss or preventing chronic disease. Each of these elements is known as spectrums in the Ornish diet.
The Spectrums of the Ornish Diet
• Stress Management
One of the unique things about the Ornish diet is that Dean Ornish recognizes that nutrition alone cannot help a person solve any of their problems. The body works much better when nutrition, exercise, and stress management are all addressed simultaneously. Often, only addressing nutrition will lead to poor choices in other areas like exercise and will often increase stress. Including all of these spectrums into the diet really gives this diet a superior feel to other diet protocols.
What’s Allowed on the Ornish Diet?
The Ornish diet stresses a lot of complex carbohydrates and fiber loaded carbohydrate.
• Fresh Fruits
• Whole Grains
The Ornish diet limits fat especially saturated fat. They want the total fat to be less than 10% of your total calories. This may be a problem for many people who often find a restricted fat diet makes them feel cranky.
There are five categories of food in the Ornish diet. They range from not so good to be ultimate healthy. If you are following a spectrum diet, you are allowed to eat any of the foods while trying to maintain the majority of your foods on the ultimate healthy side of the spectrum. The nice thing about the Ornish diet is a gives you plenty of choices, and you are doing all the cooking so if something doesn’t taste right you know who to blame.
The Ornish Diet to Reduce Heart Disease
A study was done that proved the Ornish diet was very effective at reducing heart disease. If this is the reason that you are choosing to go on the Ornish diet here are a few things that you must know.
• Very Strict Diet Protocol
• 10% of Calories Come from Fat
• No Cholesterol
• No Refined Carbohydrates
• No Oils
• No Excessive Caffeine
• No Animal Products except for Egg Whites
• Fish ok
• 1 Cup of Nonfat Milk or Yogurt or Day Are Banned
• 2 Ounces of Alcohol Allowed per Day
• No Smoking
This protocol is very strict!
However, that’s because it works. It found that Dean Ornish’s program for reversing heart disease worked. In 1990, he released a trial that showed following these basic tenants of that control would help reduce the effects of heart disease in people who currently had signs of heart disease.
People who followed the heart disease diet did lose an average of 24 pounds after five years they maintained 13 pounds of their original weight loss, which are very good when compared to control groups who were 3 pounds heavier than when they started.
How Easy Is This to Maintain?
The Ornish diet is not the easiest diet to maintain. There are lots of limitations that can greatly affect your ability to enjoy food, social outings and things you regularly associate with eating.
However, if you’re struggling with heart disease and other chronic illnesses, you may find that this diet makes you feel better. When your symptoms of heart disease or metabolic syndrome or other chronic fatigue issues start to evaporate, you may find that staying on this diet becomes easier because you feel better.
If you are not suffering from chronic disease, this diet may not be an ideal diet for you. It’s very restrictive, and you may lose weight, but the chances of you staying on it without seeing the added benefits of reduced chronic illness symptoms are unlikely.
It’s up to you whether or not this diet is worth the effort. The results you see whether it is reduced weight or reduced chronic disease symptoms may make it worth all of the effort.
You might also be interested in reading about some of our other featured diets.
About The Whole30 Diet
About The Weight Watchers Diet
About The Engine 2 Diet
About The Flat Belly Diet
About The Raw Food Diet
About The Ornish Diet
About The Volumetrics Diet
About The MIND Diet
About The Macrobiotic Diet
About The SparkPeople Diet
About The HMR Diet