Ornish Diet Review: Advantages, Disadvantages and How It Works
The Oranchi Diet is a nutrition and lifestyle program created by Dr. Dean Ornishwhich has been shown to be effective in preventing and reversing cardiovascular disease, type 2 diabetes, high cholesterol and high blood pressure.
Dr. Dean Ornish is an American physician and preventive medicine researcher who developed this diet. In 1990, he published the book “Dr. Dean Ornish Cardiology Program(In the French Ornish program for treating heart disease), which helped popularize this diet.
But what makes this diet so special, does it help? Weight loss How does it work?
In this article, I invite you to discover the mechanism of the Ornish diet, its advantages and disadvantages, as well as how to apply it in your daily life.
Briefly
- The Ornish Diet, created by Dr. Dean Ornish, focuses on the prevention and treatment of cardiovascular disease, type 2 diabetes, and high cholesterol. It is preferable to eat fruits, vegetables, whole grains, and legumes, while limiting the percentage of fat to 10% of daily calories.
- This diet also has positive effects on cell aging and gene expression, including activating protective genes and deactivating those that promote inflammation and cancer.
- Although beneficial to health, the Ornish diet can be considered restrictive and lacking in flexibility, requiring long-term commitment and strict adherence to dietary guidelines.
Basic principles of the Oranchi diet
The Oranchi diet is based on the idea that what you include in your diet is just as important as what you exclude. It is preferable to consume fruits, vegetables, whole grains, legumes, soy products, fat-free dairy products and egg whites in their natural form. These foods are rich in fiber, proteins, beneficial fats and other protective substances.
One of the key aspects of the Ornish diet is Limit fat consumption. People following this diet should aim to limit fat intake to 10% of daily calories. This can be achieved by avoiding adding oils, fats, avocados, olives and nuts to the diet.
The Oranchi diet also encourages the consumption of Plant proteins It limits the consumption of sugar and salt. In addition, it is recommended to eat foods rich in it Antioxidants and phytochemicals Foods that protect the heart, such as nuts and seeds.
Advantages of this diet
Disease prevention and treatment
It has been scientifically proven that the Oranchi diet reverses the development of cardiovascular disease, type 2 diabetes, high cholesterol, and high blood pressure. It has also been shown to slow atherosclerosis (narrowing of the arteries).(1).
These results are partly due to lower consumption Fats saturated fats, as well as increasing their intake Fibers And antioxidants.
Positive effects on genes and aging
The Oranchi diet has been shown to alter gene expression, turning on protective genes and turning off genes that promote inflammation, oxidative stress, and cancer-causing oncogenes. It has also been shown to lengthen telomeres, the ends of chromosomes that regulate aging, allowing us to begin to reverse aging at the cellular level.(2).
Lose weight
The orenchymal diet may also contribute to Lose weight. In fact, it is a Low-calorie diet (low calorie) and a Vegetarian diet based on yogurt and eggs. Fiber-rich foods, such as vegetables and whole grains, provide a feeling of fullness and help control appetite. In addition, regular exercise helps burn calories and maintain a healthy weight.
A balanced and varied diet
Encourages the ornizi diet Balanced diet Focusing on eating foods rich in nutrients, fiber and antioxidants. It also promotes dietary diversity, encouraging people to eat a wide range of fruits, vegetables, whole grains, legumes and other plant foods. So this also promotes better digestion.
Negatives
Restriction
The Ornish diet may be considered restrictive because it limits the consumption of several food groups, such as fats, meat, fish, and full-fat dairy products. This may make the diet difficult for some people, especially those who are used to eating these foods regularly.
Inflexibility
The Ornish diet requires a long-term commitment and strict adherence to dietary guidelines, which can be difficult for some people. In addition, it may be difficult to follow the diet when eating out or at social gatherings.
Risk of shortage
Although the orangutan diet provides a wide range of nutrients, it is important to make sure you get enough vitamin B12, calcium and omega-3 fatty acids, which are typically found in larger amounts in animal foods. Dr. Ornish recommends taking a multivitamin and mineral supplement that contains vitamin B12 and possibly calcium and omega-3 supplements, depending on your doctor's advice.
Difficulties in implementation
Adopting the Ornish diet can be a challenge for those who are not used to cooking vegetarian dishes or avoiding fats and oils. It may be necessary to learn new cooking techniques and look for alternatives to replace the usual ingredients. Additionally, it can be difficult to find diet-friendly options in Ornish when eating out.
The Ornish diet is based on four main components: feedPhysical activity, stress management and social support. To follow this diet, it is necessary to adopt a diet rich in fruits, vegetables, whole grains and legumes, while limiting the consumption of fats, meat, fish and dairy products. It is also important to exercise regularly, manage stress, and get appropriate social support. Here are the details of these tips to help you incorporate this diet into your daily life:
- Eat mainly plant products in their natural form : Prefer fruits, vegetables, whole grains, legumes, and soy products. Avoid meat, fish and fatty dairy products.
- Limit bad carbs : Moderate your consumption of added sugars and refined carbohydrates. Natural sugars found in fruits and vegetables are preferred.
- Eat plant proteins Replacing animal proteins with plant proteins, such as legumes, soy products, and whole grains.
- Control your fat intake : Limit fat intake to 10% of daily calories by avoiding oils, fats, avocados, olives, and nuts.
- Moderate your salt intake Reduce your salt intake by cooking with aromatic spices and herbs to enhance the flavor of your dishes.
- Do physical activity regularly The Oranchi diet emphasizes the importance of physical exercise for heart health and general well-being. Try to do at least 30 minutes of moderate activity daily, such as walking, cycling, swimming or yoga.
- Adopt a healthy lifestyle : In addition to diet, the Oranchi diet focuses on other aspects of lifestyle, such as managing stress, maintaining positive social relationships and quitting smoking. Take time to relax and enjoy life.
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Example of a sample list
Here is a typical menu for a typical day on the Ornish Diet:
breakfast
lunch
- Salad made of assorted vegetables, lentils and quinoa;
- vinaigrette made with balsamic vinegar, mustard and herbs;
- Seasonal fruit.
Snack
- A handful of raw vegetables (carrots, cucumbers, peppers) with oil-free hummus.
dinner
- Vegetable and tofu curry served with brown rice.
- Steamed broccoli with a sprinkle of nutritional yeast.
Snacks (if necessary):
- Plain soy yogurt with pieces of fresh fruit.
By following these tips and gradually adopting the principles of the Ornish diet, you can improve your condition Health, well-being and lifestyle While contributing to Prevention of cardiovascular diseases And other health problems related to diet.
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Your frequently asked questions
Is the Oranchi diet suitable for diabetics?
The Orenchi diet may be suitable for diabetics because it encourages the consumption of foods with a low glycemic index and high fiber.
Can you drink alcohol on the Oranchi diet?
The Oranchi diet recommends limiting alcohol consumption to maintain heart health. If you choose to drink alcohol, do so in moderation and choose healthy options, such as red wine, which contains heart-healthy antioxidants.
Is it possible to follow the Ornish diet while being a vegetarian?
Yes, it is absolutely possible to follow the Ornish diet while being a vegetarian. The diet encourages the consumption of fruits, vegetables, whole grains and legumes, all of which are compatible with a vegetarian lifestyle. You'll simply need to make sure you're taking in essential nutrients, such as vitamin B12, which may be less present in a strict vegan diet.
Should I count calories on the Oranchi diet?
The Ornish diet focuses on food quality, not quantity. Therefore, there is no need to accurately count calories. However, it is important to be aware of portions and eat until full without overeating to promote weight loss and maintain a healthy weight.
How long do you need to follow the Ornish diet to get results?
Results of the Oranchi diet may vary depending on the individual and their initial condition. Some people may see improved heart health and weight loss within a few weeks, while others may take several months to reach their goals. It is important to remember that the Ornish diet is designed to be followed long-term and aims to establish healthy, sustainable lifestyle habits.
What to remember
The Oranchi diet is a holistic lifestyle that focuses on a Follow a balanced diet, rich in nutrients and low in fat. Its benefits include preventing and treating cardiovascular disease, type 2 diabetes, high cholesterol, weight loss and slowing aging.
However, it can be restrictive and lack flexibility for some people. By gradually adopting the principles of the Oranchi diet and showing persistence, you can improve your health, well-being and lifestyle, while reducing your risk of chronic disease.
(Tags for translation)Basics of the Ornish diet
Ornish Diet Review: Advantages, Disadvantages and How It Works
