Dean Ornish Diet Review

Diet Review

By Myatt Murphy

The Ornish Diet started in the early 90’s, when fats in general—no matter which type of fat—were being blamed as the main reason for weight gain and health concerns. The program was conceived by Dr. Dean Ornish, who originally designed the program as a way to help reverse the effects of coronary heart disease without drugs or surgery. When subjects found themselves also losing weight on his program, it spawned into a series of diet books The original diet basically breaks up your daily calories into the following: 10% from fat, 20% from protein and 70% from carbohydrates. Because the diet frowns upon any food containing fat, it does help dieters steer clear of cholesterol-rich fatty meats and dairy products. The problem: the original program’s “no fat is good fat” principle also instructs dieters to avoid nuts, seeds, olives and other foods that are rich in healthy fats. Its’ extremely low fat ratio also makes it very difficult for many dieters to feel satisfied when on the plan.

As for the program’s success rate when it comes to losing weight, recent research has shown that dieters on the Ornish plan don’t necessary stand to lose large amounts of fat. A 2007 study performed at Stanford University found that subjects who used the Ornish Diet only lost an average of 4.8 pounds in 12 months time.

Is the diet healthy?

Yes, to a point. Eating less unhealthy, high-fat foods and more low-fat, high-fiber variations, along with leading an active lifestyle, is definitely the right prescription for those looking to improve their health and lose weight. It’s also very low in salt as well. However, because the diet is so strict when it comes to fat—dieters are only allowed to eat an average of just 10% of their calories from fat—there’s a lack of essential fatty acids in the program, especially the Omega-3’s. Being deficient in Omega-3 fatty acids has been shown to lead to any number of health issues, from impaired memory, hypertension and higher LDL cholesterol .

What do the experts say?

“It’s probably one of the healthiest diets you can eat, if you can stick to it, that is,” says Tara Gidus, MS, RD, LDN, spokesperson for the American Dietetic Association Spokesperson. Certain areas of the diet are so strict—no caffeine or alcohol, for example—that it’s hard to find people willing to stay that dedicated to the program.

From a nutritional standpoint, one criticism of the diet is that it’s too low in fat. “Since the diet was introduced, a lot of research has recently come out about the benefits of monounsaturated and Omega-3 fats,” says Gidus. Even those foods that contain healthy fats—such as fish—are considered acceptable foods in the plan, it still could become an issue. Other than that, the program advices dieters to consume all of the standard healthy foods, such as lean protein, complex carbohydrates and ample amounts of whole grains, veggies and fruits.

One of its’ greatest strengths is how the diet addresses not just nutrition and exercise, but other aspects of a dieter’s life that, if improved, could lead not just to weight loss, but a healthier lifestyle overall. “The diet incorporates a lot of advice on meditation, physical activity, stress reduction and a variety of other healthy lifestyle choices,” says Gidus, “In that respect, it really does go beyond a conventional plan by asking dieters focus on making positive changes in their lifestyle and not just their eating habits.”

Who should consider the diet?

Vegetarians will enjoy the diet, for as long as they can stay interested in it. Because of its’ strict ban on beef and dairy products, many men seem to have a much more difficuly time stayng onboard the program.

Bottom line

Despite its’ low-fat flaw, the Ornish Diet has a lot of great advice that could help dieters not just lose weight, but learn a series of lifestyle changes that could improve their overall health in general. Our experts say that if you can sneak a few good fats into the diet, the program would probably be a lot healthier and easier to stick with.

In fact, Dr. Ornish has recently changed his original stance on fats on his website, giving dieters the OK to take fish oil (no more than three grams daily). He’s even suggested that dieters looking to lower cholesterol that are currently eating 50% of their calories from fat should try lowering that ratio to 35-40% (a far cry from his initial 10% advice.)

Foods

Many of the foods you’re allowed to eat freely on the Ornish Diet are exactly what you would expect from a typical high-fiber low-fat program. All kinds of beans, vegetables, fruits, whole wheat breads and pasta, egg whites, brown rice, salads, non-fat dairy products, as well as a variety of soy products including soy cheese, milk and yogurt.

Other choices that are on the list are surprisingly high in either sugar, carbs or starches, including raisins and other dried fruits, fat-free pretzels, fat-free whole-grain crackers, bananas, potatoes and fruit juices. The only meat you’ll find on the menu falls among the foods you’re only allowed to eat in moderation: lean chicken, fish and low-fat dairy products.

Foods you’ll be parting with (banned foods) include beef, nuts, seeds, any dairy products that aren’t non-to-low fat, refined sugar products, all fats and oils, high-carb vegetables, white rice, white bread and pasta made with white flour.

As for beverages, dieters can expect to drink plenty of water, tea, coffee, skim milk and—as mentioned earlier—fruit juice.

See the Dean Ornish Diet at a Glance