1. Eat Small, Frequent Meals
Eating frequently stabilizes insulin levels, which in turn reduces cravings, controls appetite and prevents the onset of diabetes. People who eat frequently also end up eating less, as the stomach tends to stay full and there is never a chance to overeat. For best results, aim to eat five times a day, at 3 to 4 hour intervals. If you have a busy schedule, eating frequently may prove to be difficult, so it is important to plan snacks in advance and take fruits or small bowls of salad along to work.
2. Focus on High-fiber Foods
High-fiber foods, such as fruits, vegetables and legumes, provide a feeling of satiety. As a result, people who consume a lot of fiber tend to lose weight faster because they eat less without even realizing it. Fiber also acts as a sponge, attracting sugars and slowing down their absorption into the bloodstream. Keep in mind that a diet high in fiber will require that you up your consumption of liquids (preferably water) to at least 10 glasses a day in order to avoid constipation and other digestive problems.
3. Concentrate on Foods You Can Eat Freely
There are basically three categories of food in the Ornish Diet: foods you can eat freely, foods you can eat in moderation and banned foods. Foods that you are allowed to eat at any time, in any amount, include fruits and vegetables, most grains and all beans and legumes. As long as you pick items from these food groups, you will not need to count calories or keep track of how much you are eating. Intake of nonfat-dairy products and eggs must be monitored and kept to a minimum when you're following the Ornish Diet. All other foods, including meats, fish and products containing sugar or oils, must be avoided.
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