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Diet claims...some are true. The Ornish Diet
A few of the diet claims are true, but not many. Actually you
probably cannot ever eat as much as you want...unless it is celery and lettuce, but Dean Ornish points out correctly that when you eat a very low fat diet...10 grams of fat or less per day, you get to eat a lot more food (by weight), since fat has concentrated calories at 9 calories per gram whereas carbs and protein are 4 calories per gram. Ornish recommends a vegetarian diet but says very small quantities of meat are ok as is skim milk and egg whites. Here is some info from his book showing what adding fat does to the calorie count: " baked potato 3.5 oz. 0.1 gm. fat, 92 calories. french fries 3.5 oz. 17 gm. fat, 322 calories. oil-free Italian dressing 1 tbsp. 0 gm.fat, 6 calories regular Italian dressing 1 tbsp. 8.6 gm fat, 67 calories onions 1 oz. 0.1 gm. fat, 10 calories onion rings 1 oz. 7.5 gms. fat, 115 calories" Apparently, the research shows that it is protein, not fat or carbs that tends you give you more of a full feeling longer, so there is no need to eat anything high-fat in any case, except of course it tastes good. In order to avoid high-fat foods, Ornish also recommends avoiding nuts, avocados, and olives. This still leaves a lot of food choices, pretty much all vegetarian though. The question comes up about Omega 3. A balanced vegetarian diet with 10 grams of fat or less gives you all the fat and Omega -3 you need, but not as much as some doctors recommend, so you would have to decide for yourself how important it is to get extra omega-3. I have decided for myself not to take omega-3 supplements. I also have no heart problems and heart problems do not run in my family also entered into the decision. This diet is almost the complete opposite of Atkins since there is very low fat, adequate protein and very high complex carbs with the Ornish Diet, while the Atkins Diet is low carb, high protein and often high fat. Since these diets are supposed to be for a lifetime, it is probably important to decide which you can live with (if either). If you love meat, you probably won't be happy with Ornish. If you don't care for meat but love carbs, Adkins wouldn't work for you. If the goal is weight loss, apparently both diets work. If the goal is also health, the jury is still out, but I think Ornish has a decided edge there from what I've read. dkw |
#2
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Diet claims...some are true. The Ornish Diet
"Apparently, the research shows that it is protein, not fat or carbs
that tends you give you more of a full feeling longer" Sweet potatoe is the food that makes me most full. Is it higher in protein than in carbs? |
#3
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Diet claims...some are true. The Ornish Diet
wrote in message ... "Apparently, the research shows that it is protein, not fat or carbs that tends you give you more of a full feeling longer" Sweet potatoe is the food that makes me most full. Is it higher in protein than in carbs? No it isn't high in protein. But it is high in fiber and relatively low caloric density. 1 cup, 240 ml, is 180 calories. and 7 gms fiber. google for all numbers "sweet potato nutrition" . I hope you didn't make fun of dan quayle. del |
#4
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Diet claims...some are true. The Ornish Diet
On 11 mai, 22:33, "Del Cecchi" wrote:
wrote in message ... "Apparently, the research shows that it is protein, not fat or carbs that tends you give you more of a full feeling longer" Sweet potatoe is the food that makes me most full. Is it higher in protein than in carbs? No it isn't high in protein. *But it is high in fiber and relatively low caloric density. *1 cup, 240 ml, is 180 calories. *and 7 gms fiber. google for all numbers "sweet potato nutrition" . I hope you didn't make fun of dan quayle. del Of course, it's potato. I unwantingly hit the "e" after "potato". This is the incident: http://youtube.com/watch?v=imHK5-JhxXg |
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Diet claims...some are true. The Ornish Diet
On May 11, 2:17*pm, " wrote:
" baked potato *3.5 oz. * 0.1 gm. fat, 92 calories. Of course its not the potato itself, but what you choose to put on it. Not many people will choose to eat a plainwithnothing on it potato. * onions * 1 oz. *0.1 gm. fat, 10 calories Likewise, not many would just eat an onion by itself. Sauted, you use oil, on a skewer bbqd, you use a brushing of oil, etc etc. Apparently, the research shows that it is protein, not fat or carbs that tends you give you more of a full feeling longer, so there is no need to eat anything high-fat in any case, except of course it tastes good. Meat = highest protein = higher fat content Guess it depends on whose studies you read... ones I have read say that carbs that contain lots of fiber fill you up longer than meats/fats. In order to avoid high-fat foods, Ornish also recommends avoiding nuts, avocados, and olives. I guess he hasnt heard about the benefits of good fats. Oh yes good fats vs bad fats - I thought this was a given these days that people who went thru the lowfat/nofat phase only to get fatter finally got it that quality counts. Of course all diets 'work' to some extent as its basic calorie/portion restriction. Diets dont 'work' longterm when you cant make it into a sustainable lifestyle. I think the Ornish diet is a short term solution for some and not a long term solution for most. joanne |
#6
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Diet claims...some are true. The Ornish Diet
On May 11, 6:27*pm, "
wrote: "Apparently, the research shows that it is protein, not fat or carbs that tends you give you more of a full feeling longer" Sweet potatoe is the food that makes me most full. Is it higher in protein than in carbs? Yes, sweet potatoes are filling, but they are not high in protein. They are higher than regular potatoes in calories, but still not very high. I think it is important for dieters to know those lower-calorie foods that fill them up. For me it is oats. Potatoes do too, but I almost never buy them cause I would end up wasting them if I were to buy even 5 pounds, and the single bakers they sell are too large usually. I might try sweet potatoes again. They are tasty and filling. Potatoes are an excellent food. I figure if Ireland could survive on them for years when they had little else to eat, they must be OK. I think it takes something like 15 pounds to get adequate protein though, since they aren't very high in protein. Apparently, hard working Irish farmers would eat 15 pounds a day though. Now that would be filling. dkw |
#7
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Diet claims...some are true. The Ornish Diet
On May 12, 9:02*am, joanne wrote:
On May 11, 2:17*pm, " wrote: " baked potato *3.5 oz. * 0.1 gm. fat, 92 calories. Of course its not the potato itself, but what you choose to put on it. Not many people will choose to eat a plainwithnothing on it potato. * onions * 1 oz. *0.1 gm. fat, 10 calories Likewise, not many would just eat an onion by itself. Sauted, you use oil, on a skewer bbqd, you use a brushing of oil, etc etc. Apparently, the research shows that it is protein, not fat or carbs that tends you give you more of a full feeling longer, so there is no need to eat anything high-fat in any case, except of course it tastes good. Meat = highest protein = higher fat content Guess it depends on whose studies you read... ones I have read say that carbs that contain lots of fiber fill you up longer than meats/fats. In order to avoid high-fat foods, Ornish also recommends avoiding nuts, avocados, and olives. I guess he hasnt heard about the benefits of good fats. Oh yes good fats vs bad fats - I thought this was a given these days that people who went thru the lowfat/nofat phase only to get fatter finally got it that quality counts. Of course all diets 'work' to some extent as its basic calorie/portion restriction. Diets dont 'work' longterm when you cant make it into a sustainable lifestyle. I think the Ornish diet is a short term solution for some and not a long term solution for most. joanne I eat my only raw onions in salads or in a veggie sandwich, so I never add oil. Ornish says that the diet represents a lifetime change for most people, but he says you should continue it a lifetime. No doubt all diets are essentially short-term when you look at the results, cause 80% people have regained the weight they lost from the diet with 5 years. For me the Ornish diet is a lifetime commitment. I have been on it over 3 years now and it is working well. Since I love the food that is included in the permissible food, it is probably a lot easier for me to stick with it though. Regarding good fats. There is apparently a health benefit to the heart from eating low fat, so adding extra fat, any fat is kind of defeating that purpose. It may be that it is healthier to include the so-called healthy fats, but whether that benefit is greater than eating low-fat is not clear. If you add several fish oil tablets, the diet is no longer under 10 grams usually. Most people eat way more than 10 grams of fat a day though. I agree with you about fiber. Lentils and beans, the highest fiber food out there, are very filling. They are also high protein too, so I can't say for sure which gives you the full feeling, protein or fiber, or even the water since they contain a lot of water when eaten. Maybe all 3. I strive to eat high fiber, high water, low calorie, low fat. This essentially defines my diet as vegetarian. I know I eat a huge amount of food in a day even though it is 2025 calories. Fiber, water, low-fat and low calories allows me to eat more by weight than I would otherwise be able to eat. dkw |
#8
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Diet claims...some are true. The Ornish Diet
" of http://groups.google.com wrote:
For me the Ornish diet is a lifetime commitment. I have been on it over 3 years now and it is working well. Since I love the food that is included in the permissible food, it is probably a lot easier for me to stick with it though. This is the key, finding the diet that suits you. I don't know anything about the Ornish version, but like you I eat low fat, high fibre, high carbohydrate. I'm a long term vegetarian for ethical reasons, so that type of diet fits easily into my existing life style. In a year I have gone from 238 pounds to 145. That I'm still eating that way after a year shows that it is a way of eating that suits me. But there are people out there who do better on the low carb way of eating, and that's fine, just don't try to persuade me I have to do it too. Regarding good fats. There is apparently a health benefit to the heart from eating low fat, so adding extra fat, any fat is kind of defeating that purpose. It may be that it is healthier to include the so-called healthy fats, but whether that benefit is greater than eating low-fat is not clear. If you add several fish oil tablets, the diet is no longer under 10 grams usually. Most people eat way more than 10 grams of fat a day though. Fish oil tablets are not the only way to add the 'healthy' fats - just as well since I don't eat fish as a product of slaughter. I get 'healthy' fats in my diet with nuts and seeds. Every day I have a small amount, such as an ounce of almonds on my cereal or sunflower/pumpkin seeds sprinkled on my dinner or on a salad. The advantages of nuts and seeds are that they sit happily in the cupboard for instant use, and add a crunchy element to my food that I enjoy. I agree with you about fiber. Lentils and beans, the highest fiber food out there, are very filling. They are also high protein too, so I can't say for sure which gives you the full feeling, protein or fiber, or even the water since they contain a lot of water when eaten. Maybe all 3. I doubt it's the water, since I can eat a lot of vegetables that contain a lot of water but not get as full. I strive to eat high fiber, high water, low calorie, low fat. This essentially defines my diet as vegetarian. I know I eat a huge amount of food in a day even though it is 2025 calories. Fiber, water, low-fat and low calories allows me to eat more by weight than I would otherwise be able to eat. Same here on volume. My work colleagues cannot believe how much I eat for lunch while on a diet with a big salad, a couple of pieces of fruit, some beans, a rice cake and a yogurt. This looks like lots more food than their crisps, sandwich and chocolate bar, but has about a quarter the calories. I eat a lot less than you though. Being only 5 feet tall I need to average about 1400 calories a day in order to lose weight, currently at a rate of slightly under a pound a week (7 pounds in 2 months). The rate of loss has gone down a lot over the year I've been following this plan, even though my physical activity levels have gone up as I've got fitter. But that's OK, I'll get to my target eventually. Steph 238/145/119 -- Those who are mentally and emotionally healthy are those who have learned when to say yes, when to say no and when to say whoopee. W.S. Krabill Steph Peters delete invalid from lid Tatting, lace & stitching page http://www.sandbenders.demon.co.uk/index.htm |
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