Weight Loss

Ornish diet is a low-fat diet laid out by Dr. Dean Ornish, author of the book Eat More, Weigh Less. The premise is to eat as much as you want to, as often as you want to, and still lose weight. Unlike heavy-sounding theories, Dr. Ornish's explanations are easy to understand and well supported. He says that high-fiber, low-fat vegan foods in good amounts contribute to a healthy metabolism rate leading to weight loss. But it can only be accomplished if supported by regular exercise.

Foods you can eat as much as you want:

* All types of fruits
* Vegetables
* Beans and legumes
* Grains

Foods you can eat in moderation:

* Nonfat yogurt, nonfat cheese, nonfat sour cream, skim milk, egg whites
* Nonfat commercial products like frozen dinners, frozen yogurt bars, fat-free desserts

Foods you must avoid:

* All kinds of meat, fish, poultry
* Oils and products containing oil
* Avocado
* Olives
* Nuts and seeds
* Dairy products other than the nonfat ones mentioned above
* Sugar, honey, molasses, corn syrup, high-fructose syrup
* Alcohol
* Commercial products containing more than two grams of fat per serving

Dr. Ornish recommends eating small meals several times a day. This helps feel full and keeps metabolism rate high.

Exercise:

People following the Ornish diet should exercise at least half an hour a day or one hour on alternate days. Exercise should be moderate but persistent and consistent so that fat stored in the body keeps burning. Long and slow activities are better than short and intense ones.

Stress management is equally important. Techniques like yoga, meditation, massage, or psychotherapy are recommended. A calm and peaceful mind is always helpful in placating the urge to eat fatty foods.

Ornish diet and metabolism:

The rate at which we burn calories decreases when we eat lesser. So while you may feel lighter when you switch to a low-calorie diet, the trend will not last for more than a couple of weeks. This is where Ornish diet is different. It encourages you to eat more and as often as you want, but only from the chosen group of foods. The result is that metabolism rate remains high. The high-fiber diet also reduces the absorption of food into the digestive system, giving better satiation than low-calorie diets. The complex carbohydrates in this diet don't dissolve quickly - which is good for maintaining low blood sugar levels.

Negatives:

The diet doesn't have a lot of variety that most people are used to. It could be difficult to sustain for long on this diet. The restriction on fats is not necessarily a good thing as there are good fats available too. Polyunsaturated and monounsaturated fats actually help reduce risk of cardiovascular diseases. The Ornish diet disregards this aspect.