Dr. Ornish, who is the personal nutrition consultant of the Bill Clinton family, is the author of the so-called lean, diet. (Although it's not without fat, as they are more or less part of most products). The diet of Dr. Ornish is based on an almost complete refusal to eat fat. The most proper diet is the diet of Dinah Ornish, suggesting the use of vegetarian food, as well as products with a low fat content, which should be about 10% in the diets. The diet is accompanied by fitness, which significantly increases its effectiveness. It is also a good prevention of cardiovascular diseases.
The essence of the Ornish diet
Ornish's diet is strictly limited to the consumption of foods containing saturated fats and cholesterol. It is based on herbal products, which include complex carbohydrates.
A typical picture of the Ornish diet is 70% carbohydrates, 20% protein and 10% fat. Also, you should give up bad habits and play sports.
Classification of products by Ornish
Dr. Ornish believes that in the fight against extra pounds will help not only limited consumption of calories, but the implementation of strict control of nutrition. He conditionally divided all the products into three types: foods consumed in unlimited quantities, products used in moderation, and foods that are not recommended at all.
To the first category is the use:
* legumes;
* cereals;
* vegetables and greens;
* fruit and berries.
The second category is used:
* Low-fat dairy products;
* Corn flakes without sugar;
* crackers;
* egg whites.
Prohibited products
Under the ban fall products, where the proportion of fat is more than 2 grams per batch. These include:
* meat and fish;
* Oil of any kind, margarine, fats, mayonnaise;
* all kinds of cheese;
* dairy products with a high percentage of fat content;
* seeds and nuts;
* egg yolks;
* olives, olives and avocados;
* alcohol.
The ban is imposed on the consumption of sugar and those products where it is contained in large quantities. In extreme cases, you can simply limit them.
Advantages of the Ornish diet
Thanks to the Ornish diet, the level of cholesterol in the blood decreases. Such a diet is shown to people suffering from cardiovascular diseases. After all, for the heart, or rather for its blood vessels, products that have a white color, such as flour, salt, sugar, fat and macaroni, are very harmful. The use of these products increases the glucose content. In order to reduce it, the pancreas begins to produce insulin, which affects the body in a negative way, because the calories under its influence are transformed into fat, which increases the likelihood of atherosclerosis.
Ornish diet is not limited to eating time. It is possible at the first need.
Dulls the feeling of hunger eating fiber-rich foods.
The Ornish diet is also a good prevention of various diseases.
Disadvantages of the Ornish diet
Due to a low-fat diet, deficiency of essential fatty acids may occur, and also the absorption of fat-soluble vitamins may be slowed.
If you strictly adhere to the Ornish diet, you can deprive the body of monosaturated fat known for its protective power.
If you follow the diet of Dr. Ornish, you need to remember:
To eat it is necessary fractional. A rapidly developing sense of hunger can be met by increasing the number of meals, but not increasing calories.
Regular fitness classes are required
Doctors recommend taking food supplements, for example, multivitamin B12, fish oil or linseed oil.