The Ornish diet plan is becoming more popular daily, besides the Mediterranean and DASH diets.

According to the US News and World Report, Dean Ornish’s plant-based diet was ranked number ten on a list of the best diets available and number one for the best heart and healthy diets.

In this article, we will provide a detailed guide on the Ornish diet plan and how it can help you lead a healthy and balanced life.

The Ornish Diet Plan

The Ornish Diet is considered more inclined towards a vegetarian diet, mainly comprising low-fat refined sugar and a fraction of animal protein.

According to the Ornish diet plan, no foods are good or bad. However, when it comes to restrictions, it does not involve any stringent dietary rules until and unless you are using this diet plan only to lose weight.

At the same time, this diet does discard meat, fish, and poultry and encourages you to concentrate more on consuming fruits, vegetables, legumes, soy products, egg whites, dairy products( low fat), and whole grains.

This plan was developed in 1977 by Dean Ornish MD., a clinical professor at San Francisco’s  University of California. He believed that proper diet, exercise, and a combined relationship can contribute significantly to a person’s health.

Among the many aspects of the Ornish diet plan, nutrition is considered the most basic and essential factor. The Ornish diet plan is more about having a healthy lifestyle than just sticking to an eating plan.

Benefits of The Ornish Diet Plan

Among the various diet plants that are there, the Ornish diet meal plan is considered to be the most straightforward to follow. Since no foods are off limits, you do not need to keep track of the nutrients or the calorie intake when following this diet plan. Although the Ornish Diet limits the consumption of animal protein, it does not include meat, poultry, and fish as its integral part.

Other foods like nuts, vegetable oils, and seeds contain high fat and can only be consumed in limited amounts, according to the meal plan of this diet.

About 10 % of your calorie intake should include healthy fats that come naturally in grains and legumes. According to the diet, you can consume three or a few servings of these foods per day. While following the Dean Ornish Diet Program, remember that one serving should contain no more than three grams of fat.

You should also limit the intake of caffeinated beverages like sugar, alcohol, refined carbohydrates, and low-fat, packaged food. In addition, you should get at least 30 minutes of moderate exercise each day to have better results.

Dean Ornish’s Diet Food List

The Ornish diet foods list that you can follow while you are on this diet are:

• Fruits
• Legumes
• Veggies
• Tempeh
• Whole grains
• Egg whites
• Herbs and spices
• Tofu

The Ornish diet involves consuming plant-based food and limits the intake of animal products and high-fat foods.

You can enjoy a healthy potato salad as potatoes are a good source of resistance starch. On the other hand, coconut milk is not included in the entire Ornish diet spectrum.

However, this is not an all-inclusive list. You can search for the best foods that you can intake while you are following this particular diet.

Dean Ornish’s Reversal Diet

 Dean Ornish’s Reversal Diet has not been able to top the popularity charts in these modern times, especially in the light of DASH and Mediterranean diets. Still, many research papers conclude that this diet can be highly beneficial in reducing a list of diseases such as:

1.     Heart diseases

Many peer-reviewed papers have shown a connection between the low-fat Ornish and high-fat Atkins diets. According to these research papers, if an individual balances their meals with these two diet plans, it will significantly lower the risks for cardiac arrests and other chronic metabolic diseases. This is possible due to the reduced intake of fat and more emphasis on the information of vegetables and fruits.

2.   Weight loss

Obesity is the primary concern of several people nowadays. According to various studies, individuals who follow the Ornish Diet Plan can reduce their fat content by approximately 7.3 pounds compared to those who follow other stringent weight-loss programs. This is primarily because this diet also considers a regular exercise period of at least 30 minutes, which can give you the ideal results.

The Ornish Diet helps you to handle the macronutrients, such as fats, protein, and carb intake. This lifestyle change automatically helps you to lead a healthy life as it involves a nutritious diet plan that promotes weight loss naturally and in a balanced way.

3.   Inflammation

Inflammation can take place because of several health conditions, including heart diseases, cancers, Alzheimer’s, and maybe due to the consumption of processed foods.

According to researchers and followers of the Ornish diet, this meal plan can reduce inflammation. Since this diet focuses on leafy vegetables and fruits, one could have berries and apples naturally rich in antioxidants and anti-inflammatory properties.

Dr. Ornish Vegan Diet

 Suppose you want to do your research on Doctor Ornish’s vegan diet. We recommend reading the book “Dr. Dean Ornish’s Program for Reversing Heart Disease – The Only System Scientifically Proven To Reverse Heart Disease Without Drugs or Surgery.” This was published in the year 1995, which highlighted the various aspects of the Ornish diet for the first time in the history of humans.

Wrapping Up!

Irrespective of the innumerable benefits associated with the Ornish Diet Plan, you need to take the few drawbacks that come along with it. For starters, it contains very low healthy fats, and according to this diet, one person can consume not more than 20 % of the daily calories that come from fat.

Additionally, completely removing meat and animal products can cause deficiencies in your daily nutrition intake. Many studies also infer that following a strict vegetarian diet can limit your consumption of several valuable nutrients, like protein, calcium, zinc, and vitamin B12.

Suppose you have a chronic disease or certain medical conditions of the heart. In that case, it is always suggested that you consider this diet for at least a short duration to see whether it impacts you positively. Regardless of your lifestyle changes, we recommend that you consult your dietitian before venturing on this new path.