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Ornisha diet

The author of a diet – professor of medicine Dean Ornish (the University of California, San Francisco). First Ornish thought up the diet helping to maintain health to the patients. But saw that such food helps not only to get rid of chronic diseases, but also of extra kilos.

The diet appeared in the 1990s, and at once became popular. In those days it was even called as revolutionary. Ornish proved positive effect of the diet excellent results of the patients. Those got rid of heart diseases, got rid of a stress and effectively grew thin. Among the best-known followers of doctor Ornish there is the former U.S. President Bill Clinton. Now many nutritionists assess Ornish's diet positively and recommend suffering from heart troubles.



Bases of a diet of Ornish
In Ornish's diet the main attention is paid to fruit, vegetables and grain, and in a diet according to Ornish there is not enough fat. Ornish Diyeta it is created to reduce the level of bad cholesterol and blood pressure. Advantage of a diet - in simplicity, because only several products under a ban. However this diet is poor in irreplaceable fatty acids. And fish and oils have positive influence on a cardiovascular system. From here some scepticism concerning advantage of a diet for heart. However Ornish's researches prove the return.

Ornish generally studied medical effect of the diet. However noticed also weight reduction. For example, there is such confirmed result: the research showed that after 5 years participants of an experiment on average lost 12 kg of weight, and most of them managed to keep weight. And in general, it is considered that the longer to follow a diet, the it is better results.

Recommendations for Ornish's diet:
- Eat all bean, fruit, vegetables, grain.
- Eat dairy products with the low content of fat or completely fat-free: milk, cheese, yogurt. But all dairy should be used moderately. Only 10% of all your calories have to undertake from fat.
- Avoid some meat (red and white), the oils and products containing oils including avocado, olives, nuts, seeds, whole dairy products and sugar.
- Exercises have to be 5 times a week 30 minutes, or 3 times a week 60 minutes.
- It is recommended to practice yoga and meditation and also to spend much time with the relatives, all this helps to relax and get rid of a stress.
- Get rid of addictions, such as smoking and excess consumption of alcohol.
- It is better to eat more often and small portions, but not to overeat.



Approximate menu of a diet Ornisha: three options

The first menu
Breakfast: 2 slices of whole-grain bread with 2 teaspoons of light jam. Orange juice. Coffee or tea.
Lunch: Mushrooms with paprika. The paprika stuffed with rice and black beans. Garlick bread. Green salad. Apple.
Dinner: Wild rice. Stewed cabbage. Tomatoes. Green salad.

The second menu
Breakfast: Carrot cutlets. Skim cheese. Melon segment half. Coffee or tea.
Lunch: Lucerne, tomato, fried sandwich with pepper. Red beans and salad from a celery. Potatoes in a uniform. Green salad. 2 kiwis.
Dinner: Vegetable soup. Ravioli from spinach. Green salad. Baked potatoes.

The third menu
Breakfast: bread from whole-wheat flour with skim cheese and orange juice.
Lunch: the baked potatoes stuffed with the fat-free cheese and spinach with broccoli; potato fat-free sauce salad or green salad from fresh fruit.
Dinner: Bread with tomatoes and capers, pasta with vegetables, peaches in wine for a dessert.

Drinks for any version of the menu: water, tea, coffee, skim milk, juice.

Pluses of a diet of Ornish
+ The diet belongs to healthy because of a large number of fruit, vegetables and cellulose.
+ Dishes do not assume a large amount of salt that is useful for most of adult population.
+ Reduction of amount of sugar and alcohol leads to improvement and weight reduction.
+ The diet helps health of bones, preventing osteoporosis because the recommended products have the low content of acid and high content of minerals.
+ Regular physical exercises improve health of heart and helps you to keep chronic diseases under control.

Shortcomings of a diet of Ornish
- Ornish's diet has an essential shortcoming: it is recommended to adhere to a diet long, and not all will be able to follow so long new food, the diet almost vegetarian, with the low content of fat, and at such food feeling of hunger comes very quickly.
- The diet is low-calorie, it is not enough B12 vitamin and iron, and these vitamins and minerals are crucial for the correct metabolism of cages.

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