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Attention !
Nowadays, we’re facing lots of
obesity. It is eventually will kill us slowly.
As you know there are a lot of diseases caused
by obesity. And we have to prevent that and
change our lifestyle by doing a healthy diet
and start exercise. Starting right NOW!
What
Is Ornish Diet?
It's not like the other diet books that make big promises, Eat
More, Weigh Less, by Dean Ornish, MD, soft-pedals
the health claims for this diet for the masses,
adapted from his regimen to reverse heart disease.
The diet he prescribed is basically vegetarian. The
most healthful and scientifically proven approach is
to go from simple carbohydrates to complex
carbohydrates. These include whole-wheat flour,
brown rice, and fruits, vegetables, grains, and
beans in their natural forms. These foods are rich
in fiber, which gives you a double benefit: First,
fiber fills you up before you get too many calories.
Also, fiber slows the absorption of food, so your
blood sugar rises slowly, preventing an exaggerated
insulin response. Thus, you get the benefits of an
Atkins-type diet without the harmful effects.
Dr. Ornish presents two diets: the Reversal Diet and
the Prevention Diet. The Reversal Diet is for people
with known heart disease who want to reverse its
effects and lower their heart attack risk. The
Prevention Diet is recommended for people who do not
have heart disease, but whose cholesterol levels are
above 150, or for people with a ratio of total
cholesterol to high-density lipoprotein (HDL or
"good" cholesterol) that is less than
3.0.So the goal is not just to lose weight but also
to do so in a way that enhances your health rather
than one that may harm it.
How Ornish Diet Works?
The Ornish program teaches ways to ensure an adequate
supply of complete proteins from vegetable sources
in the diet. This is done by combining rice and
beans, tofu and rice, pasta and beans, baked beans
and wheat bread, or oatmeal with nonfat yogurt over
the course of a day. Egg whites are another source
of protein on the Ornish diet. The Ornish diet is
10% fat, 20% protein, and 70% carbohydrates.
- People
are allowed to eat as much food as they wish, as
long as the 10%-of-calories-from-fat rule is
maintained, and as long as only approved foods
are eaten.
- Eat
small meals throughout the day rather than
eating three big meals.
- All
foods containing cholesterol and saturated fats
are prohibited from the diet. Saturated fats are
found in meat, dairy products, oils, nuts, seed,
and avocados, which are all forbidden by the
Ornish diet.
- All
meats are eliminated from the diet.
- Egg
whites and nonfat dairy products are permitted.
- The
Ornish diet consists mainly of complex
carbohydrates. These are present in fruits,
vegetables, grains and beans.
- The
Ornish diet restricts but does not eliminate
simple carbohydrates such as sugar, honey, and
alcohol. They contain lots of calories but
little fiber or nutrients.
Because the rate at which you are burning calories can
decrease when you consume fewer calories, you may
hit a plateau soon after you began a new,
lower-calorie diet. For most of us, the pounds seem
to melt away for a delightful week or two, but then
that scale doesn't budge. Our weight stays the same,
sometimes for a week, sometimes much longer.
Ornish
Diet Plan
Breakfast
Whole grain cereal with fat-free yogurt
orange juice
Lunch
Baked potatoes stuffed with fat-free cheese and
spinach
Broccoli
Potato salad with fat-free dressing
Green salad and fresh fruit
Dinner
Bread with tomatoes and capers
Wholemeal pasta with vegetables
Peaches in wine
Drinks
Water, tea, coffee, skim milk, juices.
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