Saturday, February 25, 2012

Diet Plans And Menus - The Ornish Diet by Levi Reiss

The Ornish Diet, also called the Life Choice Diet, was created by Doctor Dean Ornish. He is widely known for his lifestyle-driven approach to controlling coronary artery disease (CAD). This is a vegetarian diet rich in fiber and complex glucides. It provides quite a low level of cholesterol. Fats represent at most 10% of the foods consumed. The changes you make in your eating habits are destined to last a lifetime. Here are some of the diet principles.

You should put the accent on legumes, fruits, vegetables and grains. Eat the following in moderation: salt, low-fat dairy products, low-fat processed foods, and coffee without cream. Avoid the following: meat, poultry, fish, oils, dressings, sugar and sugar derivatives, alcohol, avocados, nuts, olives, and regular dairy products. Exercise regularly at a medium intensity level. Doing so may reduce your appetite and consequently help you lose weight. Serving size is unrestricted; you may eat until you are full. Adopt a more spiritual attitude. According to Doctor Ornish not consuming certain foods renders mealtime more spiritual. This diet also suggests meditation, said to have many positive effects.

The Ornish Diet claims to lower the level of bad cholesterol and blood pressure. An advantage is its simplicity, only a few foods are excluded. On the other hand this diet is poor in essential fatty acids. The absence of fish and oils removes their positive effects on the cardio-vascular system.

Here are two sample menus:

Menu 1

Breakfast: Two slices of whole grain bread. Two teaspoons of light jam. Orange juice. Coffee or tea.

Lunch: Mushroom polenta with bell peppers. Bell peppers stuffed with rice and black beans. Garlic bread. Green salad. An apple.

Supper: Wild rice. Braised endives. Tomatoes provencales. Green salad.

Menu 2

Breakfast: A carrot muffin. Skimmed cottage cheese. Half a cantaloupe. Coffee or tea.

Lunch: Alfalfa, tomato, and roasted bell pepper sandwich. Red bean and celery salad. Potatoes in their jackets. Green salad. 2 kiwis.

Supper: Vegetable soup. Spinach ravioli. Green salad. Baked potato.

Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. La Bible des Regimes is available only in French at present.