Ornish Diet For Losing Weight

Dean Ornish, a cardiologist, initially developed the Ornish Diet as a way to treat heart disease by lowering the risk factors such as being overweight. Weight loss, in addition to a healthier heart, can be one of the consequences of this plant-based, vegetarian diet. Despite its benefits, the Ornish Diet does have some restrictions that may make it harder for some people to stick to this diet. Also, the diet generally results in more gradual weight loss rather than quick weight loss.

Focus of the Diet

The Ornish Diet focuses on fruits, vegetables and complex carbohydrates. On this diet, you can eat as much spinach, greens, salad lettuce, celery and cucumbers as you want. Consuming high fiber foods is important to keeping hunger at bay. Also, eating plant-based proteins, such as egg whites, tofu, beans and soy milk, is an important part of this diet. By simply basing your diet around the consumption of fruits, vegetables and complex carbohydrates, such as whole grains, you can reduce your overall calorie intake, which can help you begin to lose weight.

Foods to Avoid

On the Ornish Diet, you need to restrict your intake of fat to 10 percent of your daily calories, which is considerably less than the traditional recommended amount of 20 to 30 percent of your calories. High fat foods, such as nuts, seeds, avocados and oils are forbidden. This restriction of fat will help you lose weight because it will help cut your calorie intake. Also, on the Ornish Diet, you cannot consume white flour or white rice as well as all the foods made with these ingredients. Removing these foods from your diet can help you shed excess pounds as these foods can send your blood sugar levels spiking and then dipping, leaving you feeling fatigued and hungry, which can lead to overeating.

Lifestyle Changes

Along with changing what you eat, you will need to make changes to your overall lifestyle. Regular exercise and stress management are important aspects of the Ornish Diet that will help you lose weight as well. In addition, on the Ornish Diet you need to quit smoking. Although quitting this habit may make it harder for you to lose weight, it will benefit your overall health and lower your risk of heart disease. Adopting these lifestyle changes can help you lose weight initially and maintain your weight lose even after you have stopped the diet.

Considerations

This diet is very restrictive and may be especially difficult for those used to eating a meat-based diet. Also, this diet may not be healthy if followed for a long period of time due to the considerable reduction in fat it requires. Adequate amounts of fat are an important part of your diet; the nutrients in fat, such as omega-3 fatty acids, are necessary for your health.