Even the most conservative people can feel the urge for change. Especially when it comes to nutrition. What if the beloved diet is bored?.

Get to know another! For example, with the diet of Dr. Ornish.

Diet, of course, "the lover". First, it is vegetarian, and secondly, it is very low fat. Calories derived from fats should not exceed 10% of the total number of calories per day. This means that a day you can eat only 15-25 grams of fat, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. Net That's why meat and fish are excluded from your diet. Also, you will have to give up any butter, cheese, nuts, milk, egg yolks, avocados, olives and many other products, a portion of which contains more than 2 grams of fat. Low-fat dairy products can be eaten, but in moderation. True, Dean Ornish cautions: if you choose a low-fat product for yourself, you see the sugar on the package in the list of ingredients in the first lines - put the goods on the shelf and proudly turn your back on it. The basis of the diet - beans, vegetables, fruits and products from whole-grain flour.

Dr. Ornish believes that using this diet is not just losing weight, but also doing heart disease prevention. In addition to diet, he recommends moderate exercise and stress-relieving techniques.

Opponents of Dr. Ornish's diet indicate that fats play an important role in our nutrition. Many people find it difficult to adhere to such a low-fat program. Fats give the food a pleasant taste and create a feeling of satiety, thus calming us, reducing appetite and saving from overeating. Anyone who sits on a low-fat diet often feels hungry and irritated. True, Ornish believes that the size of portions and the number of meals per day is not limited. So you can always eat something useful in the breaks between the main meals.

A more serious disadvantage of the Ornish diet plan is that it is not a balanced diet. If you do not specifically watch for the body to get enough vitamin B12, iron and banal proteins, then the body may disapprove of the shortage of these essential substances. Ornish, of course, advises taking multivitamins and fish oil, but we remember with you that the best source of vitamins and minerals is the natural products in which they are contained.

Do not forget also that not all fats are equally harmful. The danger to the heart and blood vessels is saturated fat, which is abundant in products of animal origin such as butter, cheese, bacon, and also in traditional "snacks" such as chips. Well, in nuts and olives contains unsaturated fat, which is quite useful to you and your body. Here are just the waist it is not very useful, because of the caloric content of fats of any kind can not get anywhere.

Here is an example of the Ornish menu:.

Breakfast:.

1 cup wheat bran 1 cup low-fat fruit yogurt 1 cup fresh strawberry 1 cup orange juice decaffeinated coffee Lunch:.

Baked potatoes with stuffing:.

1 large potato, baked in the skin 3/4 cup boiled broccoli 1/2 cup boiled beans Salad:.

2 cups of chopped lettuce 1 medium tomato 2 tbsp. Low fat sauce for refueling 1 large apple Dinner:.

Bruchetta:.

5 toasts (whole grain bread) 5 tomatoes 1 st.. Caper pasta with vegetables:.

1 cup spaghetti with whole wheat flour 1 medium Bulgarian pepper 1 cup greens 1 hour. Lemon peel 2 tbsp. Fat-free dressing with herbs 1 st. Capers Asparagus with pepper:.

1 cup boiled asparagus 1 slice of lemon 1/4 cup chopped Bulgarian pepper 2 tbsp. Low-fat dressing 1 st. Caper Salad:.

2 cups of greenery 2 tablespoons.

Lean dressing 1/2 cup tomato pulp Peaches:.

1 cup of peaches baked with cinnamon and two tablespoons of red wine.

We get:.

Calories - 1990 Proteins - 72 g. - 14% of calories Fats - 10.5 g. - 4.5% of calories Carbohydrates - 429 g. - 84% of calories Here is a vegetarian perspective waiting for you if you are interested in Dr. Ornish's diet. Remember only that before you change your lifestyle in this way, you need to consult your doctor.

Health. Sumy. Ua.