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Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weight Safely While Eating Abundantly Paperback – December 26, 2000
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Ingeniously disguised as a weight-loss manual, this bestselling guide to preventing--and in some cases, reversing--heart disease through diet, exercise, and soul nourishing comes from renowned cardiologist Dr. Dean Ornish, the first doctor to prove that there are alternatives to surgery for clearing clogged arteries--namely, diet, exercise, and stress management. Citing his own published research findings, Ornish concludes that eating a vegetarian diet with only 10 percent of the total daily calories from fat is the first step to healthier, happier living. The other key elements--moderate exercise, fostering social support, and reconnecting with the self--take more time and care. For these, Ornish offers about 75 pages of encouraging words, again backed by numerous research findings and his personal experiences.
About 250 gourmet recipes from two dozen famous chefs help ease the blow to those who view becoming vegetarian as a dramatic lifestyle change. The good news is, entrées like Polenta Alla Veneziana and Tofu Gumbo will surely tickle the taste buds; the bad news is, the sheer number of ingredients and lengthy prep time required for most recipes could send readers running back to their favorite fast-food joints. Plenty of cooking methods, tips, and food descriptions help demystify the recipes; Ornish also provides a comprehensive nutritional analysis of common foods as well as for each dish. But the great strength of Eat More, Weigh Less is in Ornish's opening sections, where he builds a solid case for curbing fat, tossing out the meat and dairy, and fostering mental and emotional happiness. --Liane Thomas
?Dean Ornish is shaking up medicine. Revolutionary results.... Dr. Ornish's work could change the lives of millions. By the standards of conventional medicine, the impossible has happened.?-- "Newsweek
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I started with the back and the recipes so I could get more healthy dinner ideas. Personally, I liked many of the recipe ideas. I love to cook and personally have no issues finding saffron or other unusual ingredients but I should warn potential buyers that if you don't have a high-end budget and/or a fancy foods market near you, it could be hard to locate some items in the recipes. By the end of this section, it started to go downhill though. Cause I realized that there are NO meat recipes. Its all vegetarian.
Besides my personal disinterest in a vegetarian diet for food reasons, I'm concerned about how he overlooks the nutritive value of some foods and some of his claims.
- He seems to feel that iron is ONLY bad, which is not true! I'm prone to anemia, and if someone else was too, I would think this diet would set them up for it.
- He ignores Omega-3's that you can get through fish which have many beneficial effects.
- He ignores that certain TYPES of fat have been shown to help people lose weight by feeling fuller and more satisfied [fish, nuts, avocados.]
- Where are you going to get your Vitamin B12?
I think this diet could definitely work for some people, but overall I feel its much more extreme than it needs to be. People have can have extreme diet changes and weight loss success with eating a bit more fat from quality sources such as nuts and fish.
Interestingly, he talks about how people used to eat small amounts of meat and had less health problems, so why can't we do that now? Its certainly much more well rounded and attainable...
Bottom line: If you want a good book to tell you how to eat a vegetarian diet, this is a great one and has good recipes, but talk to your doctor to make sure you are getting all the nutrients you need.
The problem is, this diet didn't work for me. I lost only a few pounds, despite the extremely restrictive eating plan. Worse, I developed problems with high blood sugar. And, if that wasn't bad enough, my cholesterol actually went UP a little (from 210 mg total cholesterol to 215 mg), despite following the strictly vegan, low-fat diet that Dr. Ornish claims will reverse heart disease.
In my case, I have long-standing problems with insulin resistance. At the time this book was first released, low-fat diets were being recommended even for people with diabetes and insulin resistance, but there is now increasing awareness that such diets have too many carbs for people who don't have a normal insulin response. My body just couldn't handle all the carbs on this diet. The Ornish diet may work for some people, but it didn't work for me -- I'm still looking for the right diet for me.
Dr. Ornish’s plan will definitely enable you to lose weight. The problem is that it is very difficult to maintain for a long time a diet consisting of only 10% fat. Furthermore, he says you must avoid so called “healthy fats” such as nuts, seeds, olive oil, avocadoes, etc. Also from my own experience it is necessary to keep a detail account of what foods you eat along with their calories, fat grams, fiber, etc. at least for some time until you learn what the nutrient value is of various foods. People with severe cardiovascular disease will have the motivation to stick to this diet as Dr. Ornish has shown that it can prevent and even reverse CVD. But most people will have a hard time and perhaps a more modest form, such as the Mediterranean Diet, may be more sustainable. In any case, I highly recommend this book for its understanding of the connection between diet and health. I give it four stars instead of five because of the difficulty of following it long-term and because other, less strict, diets have also been shown to be healthy.