You all know that balanced diet is important for a healthy living but do you also know that it can help reverse many deadly diseases? Read on to know quick tips to make your diet balanced and curative for several health disorders.
Ornish Diet was designed by Dean Ornish of the Preventive Medical Research Institute in Sausalito in early 90’s. He conducted an extensive study of preventive measures suggesting that diet could be used to prevent and reverse life threatening diseases. These diseases include heart disorders, obesity, breast cancer, prostate cancer, high or low blood pressure and increased cholesterol levels in the body.
Unless you have a small target like losing a few pounds, the diet needs to be followed religiously to cure heart and diabetes related problems. It is believed that the more you change your diet, the more benefits you reap out of it.
What You Have To Do:
Here are a few things you need to change/include/substitute in your daily diet:- Eat small meals every 3 hours – you will not be starved and small portions of food are digested with a lot of ease.
- Eat healthy – fruits, vegetables, whole grains, legumes and beans. They fill your stomach and are nutritious.
- Reduce and avoid smoking and drinking in excess.
- Exercise and yoga are essential along with change in diet. They keep you fit, energetic and fresh throughout the day. Begin with thrice a week and bring up to 5 days a week.
- Eat low fat dairy products – milk, yogurt and cheese should be taken in moderation.
- Avoid red and white meats and foods that have excess oils.
A Sample Ornish Diet:
Here is a sample of what you can eat in a day. This may vary from person to person depending on their purpose.- For Breakfast:
- Lunch:
- Dinner:
- Drinks:
- Dessert:
How Will You Feel?
- At the beginning, switching to such restricted eating habits might be too tough. There might be times when you would feel really hungry but cannot eat.
- Gradually the body tends to adapt itself to the limited food and you do not feel the urge to eat frequently.
- Later, you feel fitter and can start with activities with the limited energy. You will gradually feel energetic. You can exercise, meditate and control the body reflexes. In short, you feel healthier and fit.
- For those who aim for weight loss can see drastic changes in the body weight within 3-4 days but not as energetic as you should be.
- Gradually as you lose weight your body feels more charged up even with the limited food.
Though the diet is healthy and nutritious, there are a few things you need to be cautious about:
- Do not over-do – it might weaken your system.
- In case of medication, consult your doctor before starting the routine.
- For those on diet to cure/prevent cardiovascular disorders, ensure the diet plan is approved by a professional dietician. You should also consult your dietician for the duration of these dietary changes.
- Take one step at a go – the body may not be able to handle all the changes together. Do not start diet and exercise at the same time in case you are not in the habit.
- Stay focused and motivated – the diet plan is not easy and should be carried out with a lot of determination.
- The diet plan is not advisable for children, teenagers and pregnant women.