The Dr. Dean Ornish Diet Plan

Get ready to eat vegetables, grains, fruits, and beans-and not much else. Cardiologist Dr. Dean Ornish's plan is a very low-fat vegetarian diet that includes virtually no animal-based products and high-fat foods. The theory is that since the meals are low in fat, you will get full before you consume too many calories. By following the Ornish Diet, you can eat larger quantities of food more frequently and still lose weight. Ornish focuses on whole foods in their unprocessed state due to their anti-aging, anti-cancer and anti-heart disease properties. These foods can, he believes, allow you to lose weight without slowing down your metabolism. This diet tells you that you'll end up both healthier and slimmer-and you won't have hunger or feelings of deprivation.

What makes The Ornish Diet a different weight loss plan?

It's not how much you eat: it's what you eat. Originally developed for heart patients, this is the granddaddy of the super low-fat diets. You eat vegetables, fruits, whole grains, and beans as closely as possible to the way they occur in nature. Forget apple pie. The better way to eat is a fresh whole apple. Daily meditation helps you tune in to what you're eating and how the food is affecting you. Addressing emotional eating is important since it may lead to over-consumption of food and weight gain.

What is The Ornish Diet?

The Ornish Diet consists of eating foods that are very low in fat, high in complex carbohydrates, and high in fiber. On this diet you will consume less than 10% of calories from fat and almost no cholesterol.

You should avoid foods from animals, which are very high in fat and very low in complex carbohydrates and fiber.

If you do choose to eat fish or chicken, you should eat only very small portions. You should also choose and cook them according to very strict guidelines.

You'll always want to start your day with breakfast. Other rules to live by? Divide your food into smaller portions. Eat only when you are really hungry. Sounds reasonable, but how can you know whether you're hungry, bored, angry, or just can't resist that cheeseburger? Dr. Ornish doesn't provide you with the answer. It's your challenge to figure out how it feels when you are hungry.

The Ornish Diet weight loss plan recommends support groups. You may need more than a group to help you out after a few days without fat in your diet.

A typical day includes a brisk 30-minute walk in the morning. Cereal with nonfat yogurt topped with berries with coffee or tea (forget your creamer) for breakfast. A stuffed baked potato (no butter or sour cream), chickpea salad drizzled with a lemon-tarragon dressing, a green salad, and fresh fruit for lunch. Bruschetta with sun-dried tomatoes and capers (no olive oil), vegetable and bean pasta, a green salad, and peaches for dinner. If you're hungry for a snack, you can choose from some air-popped popcorn or salt-free pretzels (with no fat).

What are the weight loss expectations?

The Ornish Diet promises you will lose weight and keep it off without feeling hungry or deprived. No specifics on how much weight you can expect to lose.

Is exercise promoted?

At last, someone who counters the "no pain, no gain" theory. Get out there and start enjoying exercise. If it's sociable, convenient, varied, and easy, you'll have fun getting moving. Just taking a 20-60 minute brisk walk everyday is a great match with this diet. Reforming couch spuds take note: You should choose moderate rather than vigorous exercise. Dean Ornish suggests this increases your metabolism, improves your immune system's function, and provides psychological benefits.

You may also want to include moderate resistance training such as lifting light weights, low-impact aerobics, push-ups, rowing, or stair climbing on the Ornish Diet.

Are supplements recommended?

There is no mention of supplements on the Ornish Diet plan.