You may want to lose 10 pounds or 100 pounds. You may have a heart attack and need to change your diet. Or maybe you have lost weight and do not want to gain weight again.
” Forget all weight loss methods,” says Dean Ornish, MD . In the last meal plan that he has presented, no food is eliminated.
He divides foods from the healthiest (group 1) to the lowest amount of nutrients (group 5) . In general, the more your diet shifts to group 1, the better your overall health and weight loss.
In addition to diet, Ornish emphasizes how active you are, how you respond to stress, and how much love and support you receive in life.
What can you eat?
Nothing is forbidden, but the intake of certain foods (including chicken, processed carbohydrates, sugar and alcohol) depends on your goal.
“For most people, having a diet – any diet – is not tolerable; on the contrary, the spectrum method is just about freedom and choice,” the website says.
- Effort level: The average
depends on how you want to run this program. You can make fundamental changes or choose a more moderate diet; It depends on your goal.
- Limitations: Meat lovers and those who eat processed foods find it difficult to cope with this diet. If you have a disease such as heart disease, you will have more restrictions, including the amount of fat in your diet.
- Cooking and Shopping: Ornish recommends eating as much fresh and seasonal-natural foods as possible. The whole diet includes many healthy recipes (by Chef Art Smith) that are easy to cook.
- Canned and packaged foods: None.
- Personal meetings: No.
- Exception: People with chronic illnesses such as heart disease or diabetes can enroll in Dr. Ornish’s lifestyle management program at various health centers across the United States.
- Exercise: Ornish recommends exercising regularly, for example, walking for 20-30 minutes a day. He also recommends controlling your stress with yoga, meditation, and other relaxation techniques.
Are there any dietary restrictions or food preferences in this diet?
Yes, for example, a vegetarian diet, or a low-fat diet can easily fit into this program.
This diet is not gluten free, so if you do not consume gluten, you should eliminate gluten-free foods.
What else do you need to know about this diet?
Cost: Most recommended healthy foods are not expensive, but some, like fish, are expensive.
Support: Join the free online community “Feeling of Love” to get tips and recipes and connect with other people who use this diet. Meditation videos are also available online.
What does Dr. Brunilda Nazari, MD , say about this:
Is this method effective?
Yes, diet, whole doctor Ornish effective. This diet is suitable for everyone, but this diet is designed for those who are at risk for heart disease.
This program includes a step-by-step program to get nutrients that are used as a low-fat diet. Historically, this type of low-carb , low-fat diet has been recommended for people with heart disease.
This diet starts with complex carbohydrates, fruits and vegetables. This diet increases fiber and reduces calories. However, the steps of this diet can be restrictive.
Like any other diet that changes the way you eat, you should have a diet plan for this diet and you should pay attention to nutrients when you start.
Is this diet good for certain diseases?
The Ornish spectrum diet is especially effective for people who need to reduce their risk of heart disease. Some experts warn that a diet high in fat and carbohydrates can raise blood triglycerides, but there is years of research behind this diet and program. Weight loss will be followed by lowering of triglycerides, blood sugar and blood pressure.
The Ornish spectrum diet includes examples of how to use a diet plan to lose weight, lower cholesterol , lower blood pressure, and help prevent or treat diabetes, heart disease, and other illnesses.
The last word
Every successful weight loss diet needs to see what works for you. Restricted diets require time, planning, and nutritional knowledge. For example, reducing fats restricts some foods that contain calcium , B vitamins , and zinc, and the body needs some fats to absorb some of the vitamins.
Therefore, Dr. Ornish’s spectrum diet is an ideal diet for careful and committed people. If you are not used to cooking and shopping, this diet plan is not for you unless you are ready for a big change.