Doctor Ornisha's diet

Even the most conservative people can feel the urge to change. Especially when it comes to nutrition. What to do if you are tired of your favorite diet? Meet someone else! For example, with Dr. Ornish's diet. The diet, of course, is not for everybody. Firstly, it is vegetarian, and secondly, it is very low in fat. Calories from fat should not exceed 10% of total calories per day. This means that you can eat only 15-25 grams of fat per day. This is why meat and fish are excluded from your diet. You will also have to give up any butter, cheese, nuts, milk, egg yolks, avocados, olives and many other foods that contain more than 2 grams of fat per serving. You can eat low-fat dairy products, but in moderation.

True, Dean Ornish warns: if, when choosing a low-fat product, you see sugar in the first lines of the package in the list of ingredients, put the product on the shelf and proudly turn your back to it. The basis of the diet is beans, vegetables, fruits and whole grain flour products. Dr. Ornish believes that with this diet you not only lose weight, but also prevent heart disease. In addition to diet, he recommends moderate exercise and stress-relieving techniques.

Opponents of Dr. Ornish's diet point out that fats play an important role in our diet. Many people find it difficult to stick to such a low-fat program. Fats give food a pleasant taste and create a feeling of fullness, thus calming us, reducing appetite and saving us from overeating. Anyone on a low-fat diet often feels hungry and irritable. True, Ornish believes that portion sizes and the number of meals per day should not be limited. So you can always eat something healthy in between main meals.

The more serious disadvantage of the Ornish eating plan is that it is not a balanced diet. If you do not specifically ensure that the body receives enough vitamin B12, iron and banal proteins, then the body may disapprove of the lack of these essential substances. Ornish, of course, advises taking multivitamins and fish oil, but you and I remember that the best source of vitamins and minerals is the natural products in which they are contained.

Don't forget also that not all fats are equally harmful. Saturated fats, which are abundant in animal products such as butter, cheese, bacon, as well as in traditional “snacks” such as chips, pose a danger to the heart and blood vessels. Well, nuts and olives contain unsaturated fat, which is quite beneficial for both you and your body. But it’s not very useful for the waist, because you can’t escape the calorie content of fats of any kind.

Here is an example of a menu according to Ornish:

Breakfast:
1 cup wheat bran
1 cup low-fat fruit yogurt
1 cup fresh strawberries
1 glass orange juice
decaffeinated coffee

Dinner:
Baked potato with filling:
1 large potato, baked in skin
3/4 cup boiled broccoli
1/2 cup cooked beans

Salad:
2 cups chopped lettuce
1 medium tomato
2 tbsp. low-fat sauce for dressing
1 large apple

Dinner:
Bruchetta:
5 toasts (whole grain bread)
5 tomatoes
1 tbsp. capers

Pasta with vegetables:
1 cup whole wheat spaghetti
1 medium bell pepper
1 cup greens
1 tsp lemon zest
2 tbsp. low-fat dressing with herbs
1 tbsp. capers

Asparagus with pepper:
1 cup cooked asparagus
1 slice of lemon
1/4 cup chopped bell pepper
2 tbsp. low-fat training
1 tbsp. capers

Salad:
2 cups greens
2 tbsp. low-fat training
1/2 cup tomato pulp

Peaches:
1 cup cinnamon roasted peaches