Ornish diet: you lose weight, eliminate fats and cholesterol

Ornish diet: you lose weight, eliminate fats and cholesterol

A restrictive regime, which eliminates animal fats in its strongest version: here are the rules of the Ornish diet

Designed by the well-known American cardiologist Dean Ornish, the Ornish diet is much more than a slimming regime.

Specializing in the creation of diets for the prevention and treatment of coronary therapies and obesity, Dr. Ornish has developed a hyperglucidic and hypolipidic diet: being the starting principle (to cause overweight and heart diseases are fats) much discussed , however, before following it you need to ask your doctor for advice.

The Ornish diet foresees the consumption of a very low percentage of fats, 10%, compared to 70% -75% of carbohydrates: foods containing saturated fats are practically forbidden, with the exception of olive oil admitted in small quantities, only skimmed milk and boiled egg white. On the contrary, fibers (fruit, vegetables, legumes, whole grains) are allowed in abundance and are granted – but in limited quantities – wine, salt and cane sugar. To combat cholesterol and coronary heart disease, it is necessary to say goodbye to smoking and coffee and do moderate physical activity every day (20-60 minutes of walking time) and meditation, to lower stress so as to improve heart and brain health. .

Following the Ornish diet allows not only to lose weight, but also to lower blood cholesterol levels. Of course, there are also disadvantages: this regime is often criticized for the absence of animal fats and proteins, and for the deficiencies of Omega 3 and B vitamins that could be incurred. But what is the scheme to follow? There are two: the first possibility is a fairly drastic regime, which allows you to lose weight quickly and to immediately lower the level of cholesterol and triglycerides; the second possibility is instead represented by a less severe interpretation, which allows the consumption of meat and fish, tea and herbal teas.

If you choose the less restrictive version, at breakfast you will consume an orange juice or a cup of low-fat milk with 40 grams of whole grains or with two biscuits with a veil of jam; at lunch, 150 grams of lean fish or white meat, or bresaola or turkey, or 100 grams of natural tuna or hard-boiled egg, accompanied by vegetables seasoned with a little olive oil and 30 grams of whole grain bread; at dinner, 80 grams of rice or whole wheat pasta seasoned with vegetable sauces and – to follow – raw or cooked vegetables at will. As snacks are allowed 200 grams of fresh fruit, a fruit or vegetable juicer or a yogurt pot.

Following the Ornish diet under medical advice, cholesterol levels are kept under control, fats are fought and heart health is preserved.

Category: Welfare
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