Ornish Diet – Benefits, effective 7-day menu you need to know

One of the diets recommended by many experts is the Ornish diet, developed by Dr. Dean Ornish. This diet not only focuses on weight loss but also aims to improve heart health and enhance quality of life. In this article, let’s learn everything about the Ornish diet with Evaworlds.

What is the Ornish Diet?

Ornish is a diet developed by Dr. Dean Ornish that focuses on improving heart health and losing weight by following a low-fat, high-fiber diet, combined with other healthy habits. Below are the key points of this diet:

Basic principles of the Ornish Diet

• Low Fat: This diet limits fat to about 10% of total daily calories. Saturated fats and cholesterol are minimized.

• High Fiber: Increase intake of high-fiber foods such as fruits, vegetables, whole grains, and legumes.
• Plant-Based Foods: The Ornish Diet is primarily plant-based, including fruits, vegetables, grains, beans, and soy products.
• Avoid animal foods: Limit or eliminate meat, fish, eggs, and high-fat dairy products.
• Reduce and limit sugar: Limit sugar and salt in your diet to maintain better health.
• Natural Foods: Prioritize natural foods, avoid processed foods and fast foods.

Other elements of the Ornish method

• Exercise: Incorporate regular physical activity such as walking, swimming, or yoga.
• Manage stress: Use stress-reduction techniques such as meditation, deep breathing, and yoga.
• No smoking: Quit smoking to improve your overall health.

See more:

• Fodmap diet: Solution for irritable bowel syndrome (IBS)
• What is the TLC Diet? Detailed 7-day menu suggestions and some important notes
• What is the South Beach Diet? Benefits and the most complete menu suggestions

Why is Ornish Diet chosen by many people?

The Ornish Diet is a popular choice for many people because of the significant health benefits it offers. Especially heart health and weight management. Here are some of the main reasons why many people prefer this diet:

Improve Heart Health

The Ornish Diet has been shown in numerous studies to improve heart health. By reducing cholesterol, lowering blood pressure, and improving blood vessel function, the diet helps reduce the risk of heart disease.

Effective weight loss

A low-fat, high-fiber diet helps people who follow this diet lose weight effectively without feeling hungry. Focusing on plant-based foods also helps reduce daily calorie intake.

Prevent and manage chronic diseases

The Ornish Diet not only helps you improve your heart health, but it can also help prevent and manage other chronic diseases such as diabetes, high blood pressure, and some cancers. Eating plenty of vegetables, fruits, whole grains, beans, etc. helps provide many essential nutrients for the body.

See more:

• Gout diet: Menu suggestions for a nutritious week
• Benefits of lemon water you may not know
• What is the MIND diet? Benefits, foods to eat or not to eat, menu suggestions

Improve mental health

The Ornish Diet not only focuses on nutrition but also encourages stress management and maintaining good social relationships. These factors contribute to improved mental health and overall quality of life.

The Science is hard

The Ornish Diet has been proven through numerous scientific studies to be effective in improving health and reducing the risk of chronic disease. This scientific evidence adds credibility and support to the diet.

Long-lasting and easy-to-follow

Although this diet requires abstaining from certain foods. However, it is still easy to follow and maintain over a long period. The focus on natural, minimally processed foods makes it comfortable and easy to follow.

Increases feeling of fullness

With high amounts of fiber from vegetables, fruits and whole grains, the Ornish diet helps people feel fuller for longer, helping to control food intake and supporting the weight loss process.

7-day menu following the Ornish Diet

Here is a suggested 7-day menu that follows the Ornish Diet, focusing on plant-based, low-fat, high-fiber foods.

Monday

• Breakfast: Oatmeal cooked with almond milk, berries, and chia seeds.
• Lunch: Green salad with quinoa, chickpeas, tomatoes, cucumbers, and lemon dressing.
• Dinner: Baked tofu with steamed vegetables and roasted sweet potatoes.
• Snack: Apple with a little natural peanut butter.

Tuesday

• Breakfast: Plain yogurt with low-fat granola and berries.
• Lunch: Vegetable soup with lentils and a slice of whole-grain bread.
• Dinner: Vegetarian chicken stir-fry with vegetables and brown rice.
• Snack: Carrots and celery with hummus.

Wednesday

• Breakfast: Green smoothie with banana, spinach, almond milk, and plant-based protein powder.
• Lunch: Black bean salad with corn, lettuce, tomatoes, and balsamic dressing.
• Dinner: Tofu stir-fry with broccoli and brown rice noodles.
• Snack: Sliced ​​watermelon.

Thursday

• Breakfast: Oatmeal cooked with berries and a little honey.
• Lunch: Quinoa salad with black beans, corn, greens and lemon dressing.
• Dinner: Steamed vegan shrimp with bok choy and brown rice.
• Snack: Pear.

Friday

• Breakfast: Fried eggs with bok choy and a slice of whole-wheat bread.
• Lunch: Vegetable soup with lentils and whole-wheat bread.
• Dinner: Grilled vegan beef with steamed vegetables and baked potato.
• Snack: Mixed berries.

Saturday

• Breakfast: Unsweetened yogurt with low-fat granola and berries.
• Lunch: Vegan tuna sandwich with lettuce and tomato.
• Dinner: Grilled vegan fish with steamed greens and brown rice.
• Snack: Pistachios.

Sunday

• Breakfast: Oatmeal with banana and a little honey.
• Lunch: Chickpea salad with greens, tomatoes, cucumbers and balsamic dressing.
• Dinner: Grilled vegetarian chicken with roasted vegetables and roasted sweet potatoes.
• Snack: Grapes.

Notes when applying Ornish Diet

• Practice regularly: Maintain a daily diet and do not skip meals to ensure your body receives enough necessary nutrients.
• Eat natural foods: Prioritize natural, minimally processed foods to provide the best nutrients for the body.
• Drink enough water: Make sure you drink enough water every day to keep your body functioning properly and staying healthy.
• Incorporate exercise: Do regular physical activities like walking, swimming or yoga to improve overall health.
• Stress Management: Use stress-reduction techniques like meditation, deep breathing, and yoga to maintain a relaxed mind.
• Regular health monitoring: Get regular health check-ups to monitor progress and adjust diet and lifestyle as needed.
• Listen to your body: Pay attention to your body’s reactions and adjust your diet to suit your individual needs.
• Consult a nutritionist: If possible, consult a nutritionist or doctor to get appropriate advice and monitor your health progress.

Conclusion

The Ornish Diet, with its rich menu of vegetables, whole grains, and low-fat foods, provides the perfect balance for those who want to maintain a healthy lifestyle. If you are looking for a simple, effective, and sustainable way to eat, the Ornish Diet is worth considering. Follow Evaworlds now.