Eat More, Weigh Less: What You Can Eat
Dr. Ornish counsels that we will find success not by restricting calories, but by watching the ones we eat.He breaks this down into foods that should be eaten all of the time, some of the time, and none of the time.
The following foods can be eaten whenever you are hungry, until you are full:
- Beans and legumes
- Fruits -- anything from apples to watermelon, from raspberries to pineapples
- Grains
- Vegetables
- Nonfat dairy products -- skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites
- Nonfat or very low-fat commercially available products --from Life Choice frozen dinners to Haagen-Dazs frozen yogurt bars and Entenmann's fat-free desserts (but if sugar is among the first few ingredients listed, put it back on the shelf)
- Meat of all kinds -- red and white, fish and fowl (if we can't give up meat, we should at least eat as little as possible)
- Oils and oil-containing products, such as margarine and most salad dressings
- Avocados
- Olives
- Nuts and seeds
- Dairy products (other than the nonfat ones above)
- Sugar and simple sugar derivatives -- honey, molasses, corn syrup, and high-fructose syrup
- Alcohol
- Anything commercially prepared that has more than two grams of fat per serving
Ornish suggests eating a lot of little meals because this diet makes you feel hungry more often. You will feel full faster, and you'll eat more food without increasing the number of calories.
This is a Lifestyle choice not a diet alone:
Ornish offers diet and lifestyle advice by suggesting that you incorporate at least 30 minutes of moderate exercise a day, or an hour three times a week, and using some kind of stress-management technique, which might include meditation, massage, psychotherapy, or yoga.
Review: Eat More, Weigh Less
LINK: http://www.webmd.com/diet/ornish-diet-what-it-is
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