Dr Ornish diet

Dr Dean Ornish diet

Ornish diet beats records of popularity overseas. It is hardly surprising. Diet developed by Dr. Dean Ornish allows you to quickly lose weight (5 kg a month), improves the test results (dramatically lowers cholesterol) and, best of all, it does not require fasting or calorie counting.


Warning! Dr. Ornish says that fasting and diet type 1000 kcal in the long run do not work, because when significantly limit the amount of calories, also a slower metabolism, and it is pointless. In his opinion, you should eat as much as you want, but you need to choose the appropriate products.

Ornish diet principles

The basis of the program are the products of plant origin. The menu is rich in fiber and complex carbohydrates, but low in fat.


Warning! Here you do not pay attention to the caloric content of foods you eat enough to fill up. however, you can reach only authorized products, thanks to which you supply your body with lots of fiber and you will not feel hungry as often.

5 product groups in the Ornish diet

To facilitate the choice of nutrients, Ornish divided into 5 groups.

Group 1 (these foods you can eat without limitation):

• whole grains;
• vegetables;
• legumes;
• fruits;
• egg white;
• dairy products zero fat content.

Group 2 (eat these foods in moderation, once a day a small amount);

• nuts;
• seeds;
• oils (especially beetles);
• an avocado;
• canned vegetables;
• dairy products with fat content of 1%;
• decaffeinated beverages.

Group 3 (rarely eat these products, up to 2 times a week):

• processed carbohydrates;
• sweets in small quantities;
• semi-skimmed dairy products (2%);
• oils with a high ratio of omega-6 omega-3 dp (sunflower, grapeseed);
• soft margarine;
• selected fish, m.in .: tuna, cod, herring, salmon, trout and seafood.

Group 4 (after reaching for these products occasionally, once every 2 weeks);

• fat dairy products;
• mayonnaise;
• margarine;
• cakes;
• cookies;
• cakes;
• fish;
• poultry.

Group 5 (of these products better to completely abandon);

• sour cream;
• butter;
• yolk;
• fried poultry and fish;
• red meat and offal;
• alcohol.

Warning! Diet alone is not enough. To lose weight, you need to move. The best results give: yoga, pilates, swimming, cycling, brisk walking. Gymnastics every day for 30 minutes.

A sample menu

Menu 1

Breakfast: cereal with nonfat yogurt | fresh orange juice

Breakfast II: salad with new potatoes chunky skimmed kefir and chives

Lunch: pasta with vegetables

Tea: berries with whipped cream degreased

Dinner: brown bread with tomatoes and capers

Menu 2

Breakfast: graham half with cheese and pepper | Orange juice

Breakfast II: a bunch of grapes

Lunch: spaghetti with spinach | fruit juice

Tea: a slice of pumpernickel | cup non-fat buttermilk

Dinner: crunchy bread and grilled vegetables | Nettle tea

Menu 3

Breakfast: Two slices of toast with low-calorie jam | carrot juice

Breakfast II: a cocktail of lean kefir and berries (can be frozen)

Lunch: baked potatoes with skim curd | salad with dressing

Tea: dried figs | fruit juice


Dinner: omelet with spinach