1. The Ornish Diet Dictates That Only 10 Percent of Calories Come from Fat
In his books and lectures, Dean Ornish, author of "Eat More, Weigh Less" and "Dr. Dean Ornish's Program for Reversing Heart Disease," promotes the idea of consuming no more that ten percent of calories from fat. He originated the concept for his patients who suffered from heart disease as a means of reversing it, but expanded the concept to weight loss when he realized that limiting fat had that additional benefit. The Ornish Diet allows 20 percent of calories from protein and 70 percent of calories from carbohydrates. The typical American diet gets 40 percent of calories from fat, 20 percent from protein and 40 percent from carbohydrates. Ornish also prescribes eating more often than the standard three meals per day as a means to regulate blood sugar levels.
2. Certain Foods Are Allowed in Unlimited Quantities in the Ornish Diet
How many diets allow an unlimited quantity of certain foods? Ornish advocates eating beans and legumes, fruits, vegetables and whole grains to the point of fullness, any time you choose. Each is high in fiber, carbohydrates, and key nutrients including micronutrients such as antioxidants, and some of those foods (beans and grains) provide essential proteins. The high fiber slows absorption of sugars, regulating blood sugar levels and staving off feelings of hunger. While some nutritionists may quibble with the idea of unlimited quantities, most agree that a majority of people would benefit from greater consumption of these particular foods.
3. The No-No List in the Ornish Diet Might Mean Drastic Changes
The Ornish diet comes with restrictions as well. Dr. Ornish recommends eating nonfat dairy products in moderation only (e.g., skim milk, nonfat yogurt, nonfat cheeses, sour cream and egg whites). The list of foods to be avoided completely is perhaps the most challenging: all meats (red and white, fish and fowl), oils and oil-based products such as salad dressings, avocados, oilves, nuts, seeds, full-fat dairy products, sugar, sugar derivatives (honey, molasses, corn syrup), alcohol and anything commercially prepared that has more than two grams of fat per serving. Says Robert H. Eckel, chair of the nutrition committee of the American Heart Association, "Because [the Ornish Diet] is so rigid, not many people will stay on it for the long term." Strict adherence to the Ornish diet might make one a difficult dinner guest.
4. Critics of the Ornish Diet Worry About Prohibiting Fish, Nuts and Seeds
Dr. Frank Hu, MD, assistant professor of medicine at the Harvard School of Public Health, criticizes the Ornish diet for its prohibition of the types of fat found in fish, seeds and nuts. "The data from numerous studies show that it is the type of fat, rather than the total amount, which is related to cardiovascular health." Indeed, greater awareness of the value of Omega 3 fatty acids that has come since publication of Ornish diet books casts this portion of the plan in doubt for dieters and nutritionists alike. But other third parties praise Ornish for its known results: Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine, says Ornish "is one of the only popular diet plans that is firmly rooted in science." Barnard notes it reduces weight, promotes cardiovascular health and can cut the risk of cancer and help manage diabetes and hypertension.
5. This Regimen Incorporates Exercise
In separate studies at Stanford University and the University of Massachusetts Medical School (UMMS), the Ornish Diet has won peer-review validation, which is more than what most other best-seller diet plans can claim. The UMMS study looked at how different diet plans treated the ratio of white to red meat, the ratio of polyunsaturated fats to saturated fats, and the quantities of fruits, vegetables, nuts, legumes, cereal fiber and transfats, concluding that Ornish scored in the top tier. Notably, the high-protein and fat, low-carb Atkins diet plan scored at the bottom. But Ornish himself stresses that it's about more than just food. Good health includes moderate exercise, achieving a social support network and meditation and self-awareness - "food for the soul" he says.
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