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

"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?

<mikesmith9999@hotmail.com> wrote in message
news:43fad7e5-124a-4766-ba02-e1b63b5b89cf@24g2000hsh.googlegroups.com...
> "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

On 11 mai, 22:33, "Del Cecchi" <delcecchioftheno...@gmail.com> wrote:
> <mikesmith9...@hotmail.com> wrote in message
>
> news:43fad7e5-124a-4766-ba02-e1b63b5b89cf@24g2000hsh.googlegroups.com...
>
> > "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

On May 11, 2:17*pm, "dkw12...@yahoo.com" <dkw12...@yahoo.com> 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

On May 11, 6:27*pm, "mikesmith9...@hotmail.com"
<mikesmith9...@hotmail.com> 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

On May 12, 9:02*am, joanne <jgr...@yahoo.com> wrote:
> On May 11, 2:17*pm, "dkw12...@yahoo.com" <dkw12...@yahoo.com> 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

"dkw12002@yahoo.com" <dkw12002@yahoo.com> 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
--
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