About the Dean Ornish Diet

Dean Ornish, M.D., developed the Life Choice Diet, a low-fat vegetarian high-fiber diet, to improve heart health and even reverse heart disease. This diet gains less than 10 percent of its calories from fat, and eventually came to be used as an effective weight-loss program as well. Ornish has offered some modifications of the original diet since its introduction in 1993.

Identification

The Dean Ornish diet has strict limitations on foods that contain cholesterol and saturated fat. The diet prohibits meat and fish but does allow fat-free dairy products such as yogurt and skim milk, along with low-fat cheese. Egg whites also are permitted in limited amounts. Many foods are banned altogether, including all fats and oils, nuts, seeds, avocados, white rice, products made from white flour and anything with refined sugar.

Characteristics

This diet advocates eating mostly complex carbohydrates such as fruit, whole grains, beans and vegetables. The diet should contain 15 to 20 percent protein and 70 to 75 percent carbohydrates. This is very different from the typical American diet, which Ornish says is 40 percent fat, 20 percent protein, and 40 percent carbohydrates -- and those carbohydrates include non-complex ones such as white flour, sugar and alcohol.

Additional Features

Along with the diet, Ornish advises certain behavior changes as well. An exercise program is important, as is meditation. He recommends avoiding coffee because it provides a false form of energy and can add to stressful feelings. Mindful eating should be practiced also. This involves choosing one or two regular places in the house to eat, and not eating in the car or otherwise on the run. People also should not eat in front of the television or while reading.

Modification

After the diet was introduced in 1993, the doctor eventually offered a modification allowing certain types of fish such as salmon, halibut and mackerel. This allowed for essential fatty acids found in fish oil to be included as they are important for general health, particularly for heart health. Ornish said fish oil or flaxseed oil capsules could also replace fish in this diet.

Considerations

Ornish notes that the diet is not designed for pregnant women because babies need calories for growth. The diet was created specifically for people looking to correct cardiovascular problems, but a less extreme form of the diet can be beneficial for people who want to lose weight or lower their cholesterol a moderate amount.

Resources

• A 2006 Interview with Dr. Ornish in Newsweek Magazine