Eat More, Weigh Less Dr. Dean Ornish's Life Choice Program
Ornish, Dean. New York: Harper Collins, 1993

Authors Background:

Dean Ornish is a cardiologist who is Clinical Professor of Medicine at the University of California, San Francisco. He is also the president and director of Preventive Medicine Research Institute, a non-profit research facility studying the connection between lifestyle behaviors and the prevention/treatment of heart disease and other chronic conditions. The Ornish Lifestyle Modification Program is the based on a (1) a very low-fat, high complex carbohydrate diet rich in fruits, vegetables, whole grains, beans and legumes (2) regular exercise, (3) stress management and (4) family/community support systems to maintain desired healthy behaviors.

Diet Claims:

Consuming nutrient-dense, fiber-rich plant foods as desired would result in significant reduction in the intake of calories, saturated/trans fats and dietary cholesterol, which, in turn, promotes weight loss and improves cardiovascular health. Eating three meals plus 1-2 snacks daily also helps regulate blood sugar and insulin while lowering serum cholesterol levels.

Weight Loss Promise:

Author does not define expected rate of weight loss. Instead, gradual weight reduction through eating high fiber, lower caloric density foods is expected. Moderate daily exercise, positive social support and stress management will optimize dieters success for reaching their desired weight. Research study findings, on the other hand, indicate that the Ornish diet can reverse cardiovascular disease, especially by lowering blood cholesterol levels.

Foods Allowed:

The primary focus is on a plant based diet: whole fruits, vegetables, whole grains (pasta, rice, breads and cereals); dried beans and legumes including soy and small amounts of lean poultry, fish, egg whites meats and nonfat dairy. Plant oils are to be used sparingly.

Foods Restricted:

Red meat, butter and other animal fats. Most types of processed foods, high fat foods, sweets and caffeinated beverages. Alcohol and salt can be consumed in moderation.

Sample Menu:
Portion sizes are not defined in the Life Choice Menus.
Hence, typical weight reducing portions were selected for the analysis.

Breakfast:
1 cup Bite-size shredded wheat cereal
1 cup nonfat plain yogurt
1 cup fresh strawberries
Decaffeinated coffee
 
Lunch:
Stuffed Potato:
   1 large baked potato with skin
   3/4 cup fresh broccoli, steamed
   ½ cup garbanzo beans
   ¼ cup nonfat lemon herb dressing
 Salad:
    2 cups Romaine lettuce
    1 medium tomato
    2 tablespoons nonfat French dressing
1 large apple
 
Dinner:
Bruchetta:
   5 melba toast
   5 sun-dried tomatoes
   1 tablespoon capers
Linguine with tofu and vegetables:
   1 cup whole wheat spaghetti
   1 medium red bell pepper
   1 cup Swiss Chard
   3 oz tofu
   2 teaspoons olive oil
Asparagus with pepper:
   1 cup steamed asparagus
   1 lemon wedge
   1/4 cup chopped red bell pepper
   2 tablespoons nonfat Italian dressing
   1 tablespoon capers
Salad:
   2 cups mixed field greens
   1/4 cup raw tomato
   2 tablespoons nonfat French dressing
Spiced Peaches:
   1 cup cooked peaches w/ cinnamon & 2 tablespoons red wine


Nutrition Analysis of Sample Menu:*

Calories:		1957
Protein:		73 g	15% calories
Total fat:	23g	10% calories
Carbohydrate:	380 g	77% calories

Saturated fat:	4 g
Cholesterol:	4 mg 
Sodium:		2974 mg
Fiber:		54 g


*Per University of Minnesota Nutrient Data System Analysis

Comments:

• Potential nutritional problems:
  • Potential essential fatty acid deficiency considering the very low dietary fat restriction.
  • Possible gastrointestinal distress such as diarrhea due to the high fiber content of the Life Choice Diet.
  • Increased risk of osteoporosis due to inadequate calcium and vitamin D intake.
• Restrictions on plant oils, nuts and fatty fish, foods known to be cardioprotective by many health experts, are contrary to USDA 2005 Dietary Guideline Recommendations.
• High volume of fiber-rich foods (fiber content of Ornish's diet is nearly twice that recommended by the USDA Food Guide Pyramid) may cause gastrointestinal distress and decreased nutrient absorption in the gut.
• Avoidance of sugar, salt and fat may be unpalatable for some dieters.
• Focus on a very low-fat vegetarian diet can be an ongoing challenge for Americans who have little time to cook, travel often for business or dine out socially.
  

Reviewed 1/07