Eat mostly plants, including fruits, vegetables, whole grains, legumes, and soy.Limit nonfat dairy food to no more than 2 servings a day.Limit refined carbs, such as foods including white flour, sugar, concentrated sweeteners, and white rice.Be mindful of your alcohol intake. If you do consume it, limit to 1 serving per day.Aim for 4 grams (g) of healthy fat per day. In total, no more than 10 percent of calories should come from all types of fat. Healthy fat sources include fatty fish such as striped bass, salmon, and striped bass;as well as some nuts and seeds. But in general, choose low- and nonfat foods like grains, beans, legumes, fruit, veggies, and soy foods.Limit cholesterol to no more than 10 milligrams per day.Restrict caffeine intake. Caffeine is optional if you tolerate it well but limit it to 1 cup of coffee, 2 cups of decaf coffee, or 2 cups of black tea per day.

That qualifies the diet as low in fat. “The typical diet for an adult should consist of 20 percent calories from fat,” says Melissa Snover, registered nutritionist and founder and CEO of Nourished based in Birmingham, England. So even though the Ornish diet calls for just 10 percent of calories from fat, Best doesn’t think you need to worry about that being too low. “This fat intake is not a concerning number,” she says, adding that it can actually positively impact heart health and weight. Generally, not getting enough fat in one’s diet could be a concern, but you aren’t likely to experience a fat deficiency on the Ornish diet, Best says.

Reduced Risk of Heart Disease

Revved Weight Loss

Lower Inflammation

What to Eat

FruitVeggiesLegumesWhole grainsTempehEgg whitesTofuHerbs and spices

What to Limit

NutsSeedsLow-fat packaged foodsCaffeinated beverages (maximum of 2 cups a day)Dairy products (maximum of 2 cups a day)FatsRefined carbs (maximum of 2 servings per day)Alcohol (maximum of 1 cup a day)Processed foods

What to Avoid

MeatSeafoodPoultryEgg yolks

Snack Nonfat plain Greek yogurt, peaches, low-fat granola Lunch Field green salad with balsamic vinaigrette, lentil chili, cornbread Snack Sliced cucumber and carrots, hummus Dinner Leafy green salad with Italian dressing, spinach and mushroom lasagna with whole-wheat noodles, roasted asparagus Dessert 1 cocoa truffle

Day 2

Breakfast Apple spice muffin, nonfat Greek yogurt with orange zest, blueberries Snack Green smoothie with pineapple and mint Lunch Coleslaw, black bean veggie burger, sweet potato fries Snack Creamy pesto dip with vegetables Dinner Arugula salad with beets and oranges, mushroom stroganoff, rainbow vegetables Dessert Chocolate pudding with raspberries

Day 3

Breakfast Tofu scramble, country sweet potatoes, sliced melon Snacks Nonfat yogurt parfait with fruit Lunch Citrus salad, tacos with corn, edamole, smoky chipotle sauce Snacks Sweet pea herb dip, crackers low-fat whole-grain crackers Dinner Field green salad with lemon miso dressing, Thai vegetable curry, brown jasmine rice, 1 cup minted pineapple

Day 4

Breakfast Oatmeal with berries and soy milk Snack Greek yogurt parfait with nonfat Greek yogurt, fresh fruit, and whole-grain cereal Lunch Sandwich with hummus and veggies on whole-grain bread, apple Snack Fresh fruit Dinner: Salad (greens, chopped veggies, salad dressing, and beans), enchilada made with layers of tortilla, black beans, brown rice, enchilada sauce, spinach, onions, and other veggies if you’d like

Day 5

Breakfast Southwest breakfast burrito (scrambled egg whites, black beans, salsa, nonfat cheese, and corn or whole-grain tortilla) and fresh fruit Snack Garden Greens Smoothie with soy or other nondairy milk or water, your choice of fruit or veggies, and optional Stevia Lunch Salad (greens, chopped veggies, salad dressing, and beans), caramelized onion quesadilla with whole-grain tortilla, caramelized onion, spinach, black beans, and nonfat cheese Snack Carrots sicks and hummus Dinner: Stir-fry with tofu, frozen mixed vegetables, brown rice, and soy sauce

Day 6

Breakfast Whole-grain cinnamon French toast (made with ¼ cup plain soy milk, egg white, 1 teaspoon (tsp) vanilla, dash of cinnamon), fruit and yogurt on top Snack Fresh fruit Lunch BBQ chopped salad (black beans marinated in BBQ sauce, mixed greens, diced sweet potatoes, and sliced onions), baked corn chips Snack Fruit smoothie Dinner Salad (greens, chopped veggies, salad dressing, and beans), Cajun beans and rice (brown rice, black beans, 1 tsp Cajun spice, spinach or kale, salsa or hot sauce)

Day 7

Breakfast Egg white veggie scramble with 3 or 4 egg whites or egg substitute, 1 tsp nutritional yeast, and ½ to 1 cup fresh spinach, and salsa; country-style sweet potato Snack Nonfat plain Greek yogurt parfait with fresh fruit, whole-grains (whole-grain cereal, oats, or brown rice), and optional Stevia Lunch Salad (greens, chopped veggies, salad dressing, and beans), chili-baked potato Snack Slice of whole-grain bread and hummus Dinner Salad (greens, chopped veggies, salad dressing, and beans), whole-wheat spaghetti with white beans and marinara sauce, and fresh fruit

Pros

No need to count caloriesPromotes healthy fruits and vegetablesEncourages movement, healthy relationships, and lower levels of stressHeart benefitsAnti-inflammatory effectPotential to lose weight

Cons

Somewhat restrictive, so it may be difficult to followMay be tough to stick with long termCan be a big adjustment for meat eatersFat intake is lower than the recommended amount

Potential Short- and Long-Term Effects of the Ornish Diet

In the short term, you may lose weight and feel more energized. The longer you stick with it, the more you have to gain. “The long-term benefits of the Ornish diet are immense,” Best says. “By integrating more plant-based foods and healthy fats, the individual should expect to have a lower risk of cancer and other various chronic diseases exacerbated by inflammation. Weight loss and weight maintenance will also be a long-term impact of the Ornish diet as this dietary pattern is a sustainable lifestyle that will continue to provide weight loss that does not result in rebound weight gain.” The holistic approach to the diet is also good news for your long-term health. “This lifestyle will allow the individual to integrate healthy practices as a wholeperson rather than focusing on diet and body weight alone,” Best says. “Weight is only one indicator of true health, and is often a poor indicator at that. Being physically active, living a primarily stress-free life, and having a supportive community makes your life as a whole more rich and healthy.” To fully grasp the Ornish diet, start at the very beginning. Dr. Dean Ornish’s Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery was published in 1995 and outlined the Ornish diet for the first time. The book offers a step-by-step outline of how to follow the program.

Favorite Cookbook for Ornish Diet Recipes

‘Everyday Cooking With Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes by Dean Ornish’ If you’re the type of person who needs more guidance on what to eat, consider this cookbook: Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes by Dean Ornish. The recipes here are designed to be quick and easy to prepare, while also fitting within the Ornish diet nutrition guidelines.

Favorite Podcast Episodes About the Ornish Diet

‘The Rich Roll Podcast: Dr. Dean and Anne Ornish: The Powder of Lifestyle Medicine to Undo Disease and Live Better’ Dean and Anne Ornish discuss how a full and healthy life includes diet and exercise, of course, but also relationships, love, and spirituality. The episode alludes to research surrounding the healthfulness of plant-based diets and how mental health needs to be prioritized to optimize the immune system. ‘Physicians Committee for Responsible Medicine: Dr. Dean Ornish Live Q&A: Reversing Disease and Living Longer’ Another must-listen for those interested in the Ornish diet is this episode from the folks at the Physicians Committee for Responsible Medicine. Ornish answers a wide range of nutrition-related questions, including the foods to eat for longevity, the role of oil in heart disease, and if soy-based foods are safe to eat.

Ornish Lifestyle Medicine Consider this website your home for everything related to the Ornish lifestyle. You’ll find research supporting the diet as well as tips on how to integrate all aspects of the lifestyle into your life — from nutrition and fitness to stress management and love and support.