Things You Might Want to Know About the Ornish Diet


You might be looking for the best diet to help you lose weight, or you may be reading this because you want to gain weight. Whatever your reason may be, the Ornish Diet can help you achieve it.

A Little Background

The Ornish Diet was started by Dr. Dean Ornish, a professor of medicine at the University of California in San Francisco. He was the founder of the Preventive Medicine Research Institute in Sausalito and is well known because of his success in reversing blockages to the heart. He published a book called The Spectrum where he showed the readers the interrelationship between nutrition, exercise, the management of stress, and emotional support in the prevention and/or reversal of chronic diseases as well as in addressing weight problems.

So What’s the Ornish Diet?


Basically, Dr. Dean Ornish’s diet is all about eating a high-fiber, low-fat vegetarian diet. But that’s not all. According to him, to lose weight effectively and to maintain the ideal weight, and also to prevent and/or reverse chronic diseases, the diet must be combined with regular exercise.  

Then there’s more. Food is categorized into three (3) categories: 1) Foods that can be eaten all the time or always; 2) Foods that can be eaten sometimes; and 3) Foods that should never be eaten or should be avoided.

These are the kinds of food that can be eaten all the time: fruits, vegetables, legumes, beans, and grains;

For the kinds of food that should be eaten sometimes or occasionally, these include non fat dairy products such as egg whites, skim milk, nonfat cheeses, nonfat yogurt, and nonfat sour cream.

Then these are the foods that should be avoided at all cost: All kinds of meat (including poultry and fish), Avocado, Oils and other food products that contain oil like margarine, salad dressings, Olives, nuts and seeds, dairy products (except nonfat), sugar, honey, corn syrup, high-fructose syrup, molasses, all types of alcoholic beverages, and anything that is commercially prepared that contains more than two grams of fat per serving.

How Much Exercise? And How Often?


So, how much exercise is required for someone who follows the Ornish Diet? According to Dr. Ornish, 30 minutes of exercise a day done three times a week is enough. What kind of exercise? No specific exercise actually as long as calories are burned and metabolism is sped up. He recommends however good cardiovascular exercises such as aerobic and for those who are just starting, brisk walking.

So again what’s the Ornish Diet? It’s following a strict diet (which means following to the letter the diet plan described above) and exercising regularly for at least 30 minutes. It’s not rocket science and for people who are serious about taking control of their health and taking the proactive stand, it’s something that’s doable. All it takes really is motivation and self discipline.  

Inage Credit: 1, 2, 3.

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