The essence of this diet is as follows. The Ornish diet very strictly defines the food framework. Eating foods that contain saturated fats and cholesterol should be limited. These are products such as sugar, alcohol, honey, etc. You should concentrate on eating foods of plant origin. This fruit, baking from flour with whole grains, etc. These foods are rich in complex carbohydrates. Simple carbohydrates are too high in calories, since they contain a small amount of nutrients and fiber.
The optimal ratio for this diet is 70 percent carbohydrates, 20 percent protein and 10 percent fat. According to statistics, with the usual diet of Americans, this ratio is 30 percent, 25 percent, 45 percent, respectively. In addition to changes in diet, when performing a diet according to Ornish's method, one should abandon bad habits and start playing sports.
The diet to reduce the body weight of Dr. Dean Ornish assumes no specific calorie count, but a nutritional restriction. In his opinion, this is the effectiveness of losing weight.
On this principle Ornish divided all the food products into three classifications:
- Products that can be used without restrictions. These include: legumes (lentils, peas, soybeans, beans, kidney beans); cereals (rice, oats, wheat, buckwheat, barley, millet); vegetables (cabbage broccoli, sweet peppers, tomatoes, cucumbers, carrots, zucchini, various greens); berries and fruits (orange, melon, pineapple, strawberry, peach, blueberry, raspberry, apple, cherry).
- Products that can be consumed, but in small quantities. This is low-fat dairy products (yogurt, milk, cheese, sour cream). This category of products also includes corn flakes without sugar, egg whites and crackers.
- Foods that are prohibited by the diet for consumption. At this point, Dr. Ornish refers all products that have in one portion more than two grams of fat. All kinds of meat (red and white meat, game) are forbidden. Different oils, fats, margarines and mayonnaise are strictly prohibited. From dairy products you can not eat cheese, unprocessed foods. This category of products includes nuts, seeds, alcohol, egg yolks, olives, avocados and olives.
Do not allow sugar, and those foods that contain it in large quantities. These are sweets, jams, jam, confectionery. Prohibited and spicy seasonings.
If you do not represent life without these products, you should at least minimize their use.
Advantages of this diet:
- First, when using these methods, the level of cholesterol in the blood decreases. This, in turn, prevents the blockage of the blood vessels. This disease is called atherosclerosis. This diet will be useful to people with cardiovascular diseases, hypertension and high cholesterol in the blood. When dieting on this diet, remember: the white color of foods raises the level of glucose in the blood. Do not get carried away with pasta, fat, sugar, salt, flour. At a high glucose content, the pancreas produces insulin. At the same time, calories turn into fat. This increases the likelihood of atherosclerosis.
- Secondly, while dieting is observed, the risk of diabetes, cardiovascular diseases, strokes, and other possible ailments with excess fat in the body is reduced.
- Thirdly, the time of eating is not limited. You are allowed to eat at any time. But with the condition of compliance with certain products. This prevents stress and overeating.
- Fourth, the products allowed by the Ornish diet have a large amount of fiber in their composition. They eliminate the feeling of hunger and are the push to lose weight.
- Fifthly, it does not incur significant financial costs.
Negative aspects of the diet:
- First, a long dietary intake with low-fat food can lead to a shortage of essential fatty acids. This can slow the absorption of vitamins, fat-soluble.
- Secondly, there is no protective function of monounsaturated fats. They are in nuts, avocado and olive oil.
- Thirdly, requires careful planning of the diet. If it is not observed, there may be a lack of protein, iron and vitamin B12.
- Fourth, compliance with restrictions over time requires a lot of effort.
To avoid negative moments when observing the Ornish diet, remember the following rules:
- It is recommended that you always have time for fitness. The minimum time is half an hour a day, or three times a week;
- It is necessary to satisfy the feeling of hunger. Increase not the volume of food, but the number of receptions;
- Be able to relax. Learn the basic methods.
- When observing the Ornish diet, add dietary supplements to the diet. It can be vitamin B12, flaxseed oil or fish oil.