The Ornish Diet is primarily a way of life that aims to adopt a healthy, vegetarian diet. By eliminating fat, it not only helps you lose weight, but also improves your overall health. This diet, which appeared in the 1970s, owes its name to the doctor and researcher who created it, Dean Ornish. At that time, many slimming methods emerged. Nutritionists recommended in particular to restrict the consumption of fats, in favor of carbohydrates. The doctor then develops a low fat, low calorie and vegetarian diet .
Foods are divided into five groups, ranging from most to least healthy. In the first, we find the right products, such as fruits and vegetables. As for the fifth group, it includes the foods richest in trans fatty acids and saturated fats, in particular red meats and fried foods. In addition to this diet, the diet encourages the adoption of new healthy habits on a daily basis. For example, it is essential to integrate a sporting activity , to learn how to manage stress , to stop smoking for smokers. Thus, this method is first considered a lifestyle before being a diet. Weight loss would therefore be accompanied by a feeling of well-being and better health .
THE PRINCIPLES OF THE DIET
The principle of the Ornish diet is to limit all fats to the extreme. The goal is to reach a maximum of 10% fat per day . As a result, meat should be completely eliminated.
Based on a vegetarian diet, this diet is rich in fiber and increases the presence of antioxidants in the body.
The Ornish diet also allows you to eat large quantities of food, provided you choose the right foods! Indeed, they can be grouped into three different categories:
- To consume at will : vegetables , fruits , legumes and whole grains.
- To be consumed in moderation : plain dairy products, low-fat and low-sugar products, industrial meals and egg whites.
- Absolutely avoid : meat including poultry, fish, non-fat dairy products, oils, butter, avocado, olives, oilseeds, coconut, sauces, sugar and other sweet products , the alcohol…
No food is forbidden. But you will have understood, those of the last list must remain exceptional!
By moderating fats and sugars, calorie intake is reduced, despite the presence of unlimited products.
It is also recommended not to make large meals, but rather to add several small snacks during the day. They make it possible to be satiated when the hunger appears and to escape the blows of tiredness.
The ideal is to consume 70% carbohydrates, 20% protein and 10% or less fat each day.
An example of a typical day’s menu:
- At breakfast : orange juice, cereals with red fruits and dairy (low-fat natural yoghurt or skimmed milk).
- For lunch : tofu with broccoli, chickpeas and potatoes, accompanied by a green salad (with a fat-free lemon vinaigrette) and wholemeal bread, and a fruit of your choice.
- For dinner : brown rice with Provençal-style tomatoes and braised endives, accompanied by a salad, and a piece of fruit.
- In snacks : fruits or vegetables, cereals, legumes of your choice.
- In drinks : water, fruit juice without sugar, coffee, tea.
In addition to this food program, Dr. Ornish advises to play sports: 30 minutes of physical exercise (moderate to intense) daily or 3 weekly sessions of one hour. It is necessary to add to this meditation, in order to better manage stress.
ADVANTAGES
An Ornish-type diet offers various advantages. First of all, you won’t need to control quantities. No weighing or calorie calculations! All-you-can-eat foods allow you to feel full and snack without feeling guilty.
Furthermore, it lowers cholesterol levels , in part thanks to the high consumption of fruits and vegetables. Several scientific studies conducted by Dr. Ornish and his colleagues have shown that this diet improves cardiovascular health . It can slow the progression of certain diseases, such as type 2 diabetes, hypertension, prostate cancer…
Weight loss can be slow. However, if this diet turns into a lifestyle, as is the goal, it will prove regular and long-lasting .
DISADVANTAGES
The diet recommends eating often, but in small quantities. Some may therefore find it unsatisfying .
It also requires avoiding many foods, which is restrictive , especially if you eat out. It is all the more difficult to follow in the long term for non-vegetarians, who will find it difficult to do without meat.
It can cause many deficiencies in the long term, due to the low intake of proteins, lipids, iron and vitamins. For example, fish and oil, which are to be discarded, nevertheless provide fatty acids, which are good for the heart.
This diet is therefore not to be taken lightly. It is better to seek the advice of your doctor before starting it, do analyzes from time to time and possibly take food supplements.
ORIGINS OF THE REGIME
Dean Ornish, professor of medicine at the University of California, invented this diet in the 1970s.
Initially, the goal of this doctor was to reduce cardiovascular disease . He has thus developed a food program aimed at eliminating as many lipids as possible. He believed that fats were the main culprits of heart disease and obesity. Indeed, some of them are harmful to the heart, but not all! And in the 70s, we didn’t know the difference between the good ones and the bad ones.
By also promoting weight loss, his method then evolved into a slimming program .
REVIEW OF CALCULERSONIMC.FR
The Ornish diet is not a very restrictive diet that allows great freedom in terms of food variety but also in quantity. Weight loss may be slow, but if this diet becomes a way of life, it can then be steady and sustained. Beware, however, of deficiencies due to the low intake of proteins, lipids, iron and vitamins in the diet.
Explanation of the attribution of the score:
» Nutrition aspect : -20 points for the risk of deficiencies
» Corpulence aspect : -20 points for slow weight loss
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