Eat more weigh less

Eat more, weigh less meal-plan

To lose weight, you have to use up more energy than you take in fromyour food – and following this four-week plan will help you do justthat. The plan encourages you to avoid fatty foods and the sort ofsugary comfort snacks that cause the low sugar dips that make you feelhungry. The meals and snacks here will fill you up so you don’t getpeckish. Other handy fat-loss tricks are setting a goal weight, whichstudies show improves your chances of success and will put you in apositive frame of mind as you watch the kilos fall off, and drinkinglots of water to help stave off dehydration, which is often mistakenfor hunger and leads to snacking.

Breakfast: 150g low-fat yoghurt. 1 sliced banana. 40g bran flakes. Mug of green tea.
Snack: 1 apple. 6 almonds.
Lunch: 1 can of tuna with salad. 70g brown rice.
Snack: 2 sticks of celery. 50g low-fat cottage cheese.
Dinner:130g baked salmon steak, 1 baked sweet potato, 2tbsp low-fat coleslawand 75g garden peas. 2 scoops of sorbet with chopped strawberries.
Daily total: 1,849 calories, 200g carbs, 101g protein, 34g fat
Breakfast: 45g porridge oats made with skimmed milk. Handful of berries. 250ml orange juice. Mug of green tea.
Snack: 1 apple. 2tbsp cashew nut butter.
Lunch: Tuna sandwich on 2 slices of wholemeal bread. 1 Müller Light yoghurt.
Snack: Handful of mixed nuts and raisins.
Dinner: 50g pasta mixed with 85g tuna, 5 cherry tomatoes, ½ a red pepper and black pepper to taste. 1 small glass of red wine.
Daily total: 2,061 calories, 250g carbs, 113g protein, 68g fat
Breakfast: 2 slices of wholemeal toast with 2tbsp cashew nut butter. 1 banana. 250ml apple juice. Mug of green tea.
Snack: 5 dried apricots. 250ml skimmed milk.
Lunch: Small jacket potato with ½ a can of baked beans and 2tbsp grated low-fat cheese. 1 satsuma.
Snack: 120g low-fat yoghurt with 50g blueberries and a handful of jumbo oats.
Dinner: 225g lean steak with 5 new potatoes, broccoli and spinach.
Daily total: 1,912 calories, 273g carbs, 124g protein, 47g fat
Breakfast: 45g Special K cereal with 5 chopped strawberries, low-fat yoghurt and a handful of flaked almonds. Mug of green tea.
Snack: Smoothie: blend 50g whey protein, 300ml skimmed milk and 50g blueberries.
Lunch: 1 carton of Covent Garden Soup Co carrot and coriander soup. 1 wholemeal roll. 1 apple.
Snack: 1 mashed banana on 1 slice of wholemeal bread.
Dinner: 100g lean minced turkey with tomato sauce and 1 chopped onion. 70g wholemeal spaghetti.
Daily total: 1,998 calories, 283g carbs, 118g protein, 54g fat
Breakfast: Handful of raw oats with 200ml skimmed milk and 1tsp honey. ½ a grapefruit. Mug of green tea.
Snack: Handful of mixed nuts and raisins.
Lunch:1 wholemeal pitta bread with 1tbsp low-fat hummus, 5 cherry tomatoes, ½a chopped pepper and ½ a grated carrot. Small shop-bought smoothie.
Snack: 1 pear. 2tbsp cashew nut butter.
Dinner: 200g chicken and vegetable stir-fry with sesame seeds and extra virgin olive oil. 70g brown rice.
Daily total: 1,781 calories, 234g carbs, 76g protein, 69g fat
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. ½ a grapefruit. Mug of green tea.
Snack: Small shop-bought smoothie.
Lunch: 1 small baked sweet potato with 1 small can of baked beans and 2tbsp grated low-fat cheese. 1 low-fat yoghurt.
Snack: 1 pear. 2tbsp cashew nut butter.
Dinner: 200g baked cod, 5 new potatoes, broccoli and green beans.
Daily total: 1,800 calories, 237g carbs, 139g protein, 43g fat
Breakfast: 2 poached eggs on 2 slices of wholemeal toast. 250ml orange juice. Mug of green tea.
Snack: 2 oatcakes with low-fat cream cheese. 1 apple.
Lunch: 1 carton of Covent Garden Soup Co bean soup and 2 Ryvita. Small bunch of grapes.
Snack: 120g low-fat yoghurt with 50g blueberries.
Dinner: 225g fillet steak, pan-fried with garlic and red wine. Serve with peas, broccoli and mushrooms. 1 glass of wine.
Daily total: 1,865 calories, 199g carbs, 129g protein, 56g fat

For more weight-loss plans, check out our weight-loss plans section. There’s also a new plan in each issue of MF, so subscribe today.


this diet to other popular diets.


Formulated by Dr. Dean Ornish to reverse heart disease by lowering blood pressure and cholesterol levels. Ornish claims that this vegetarian, low-fat, low-cholesterol diet helps heart patients sidestep bypass surgery. It also helps people without the disease peel off the pounds. Pronounced weight loss is likely right off the bat since the diet calls for dramatic changes to most dieters’ regimens. Includes sample menus, techniques for low-fat cooking, and nutrient profiles of common foods.

What you will eat

As many fruits, vegetables, whole grains, and legumes as you want, but almost no fat (a mere 10 percent of calories, or 15 to 25 grams), even the heart-healthy kind. Small portions of chicken and seafood are allowed, but red meat, nuts, avocados, sugar, refined grains, and other high-calorie, high-fat fare are out. Instead of counting calories, dieters are advised to eat as much as they want according to specified guidelines (i.e., choosing mostly fiber-rich fruits and vegetables).

Alcohol and Caffeine

Both are strongly discouraged.

Dining Out

Difficult — unless you’re in a vegetarian or raw food establishment.

Family Friendly

Yes, provided your family really likes vegetables.

Amount of Cooking

Preparing meals at home is preferred, but nuking a plate of vegetables is a snap.

Best for

Vegetarians and those who don’t crave sugar or fat.

Setbacks to Watch Out for

The low fat intake may interfere with adequate absorption of fat-soluble vitamins like A, D, E, and K. The diet’s high carb levels may be problematic for people with diabetes or those who are resistant to insulin. Meat lovers will have a tough time sticking with this one.

For More Information

See Dean Ornish’s page on WebMD.

Eat More, Weigh Less

The concept may sound too good to be true, but Steve Neabore, M.D., sits down with “The Weight Loss Champion” Chuck Carroll on this week’s episode of The Exam Room™ to explore the science behind a plant-based diet and why many stop counting calories once they’ve adopted it. Dr. Neabore also shows how empty the stomach looks after consuming 500 calories of oil, meat, or dairy compared to the same amount of calories from fruits and vegetables. The difference is amazing.

Then, Maggie Neola, R.D., returns to the show with a head-to-head comparison of some of America’s most popular foods. How does the fat and calories found in traditionally meat-based recipes compare to the equally tasty vegan versions? In many instances you can save hundreds of calories by simply choosing the plant-based option!

As you’ll hear, the benefits also extend beyond the new-and-improved person you see in the mirror. Opting for plant-based meals can also reduce cholesterol, heart disease, and cancer while increasing your life expectancy. Who wouldn’t want to stick around a few more years after losing all that weight?!

If you live in the Washington, D.C., area, Dr. Neabore and Maggie Neola are available for consultation at the Barnard Medical Center.

© REX Features Photo


Dean Ornish’s Eat More, Weigh Less diet focuses primarily on eating a low-fat diet of plant products and simple carbohydrates to achieve weight loss and better health without feelings of deprivation and hunger. It also emphasizes stress reduction techniques and light exercise. Creator Dean Ornish claims that the diet could prevent and even reverse some forms of heart disease.


Ornish received his Bachelor of Arts degree in humanities from the University of Texas at Austin and received training in internal medicine at Baylor College of Medicine and Harvard Medical School. He received further medical training at Massachusetts General Hospital. While Ornish was a medical student, he became interested in heart disease. In 1978, he began doing research on patients with coronary heart disease.

Ornish created a diet that was very low in fat and completely vegetarian and studied its effects on the symptoms experienced by the patients. This was the beginning of Ornish’s research on the effects of low fat, low or no-meat diets on weight loss, health, and heart disease. This original diet was the basis for his “Eat More, Weigh Less” diet, as well as his other diets.

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Over the years, Ornish published numerous books and articles and expanded his diets. All of his diets revolve around the same basic principles, with additions or changes depending on a person’s goals. For example, Ornish’s heart disease prevention diet allows small amounts of lean meat or fish, while his heart disease reversal diet is completely vegetarian.

Eat More, Weigh Less: Dr. Dean Ornish’s Advantage Ten Program for Losing Weight Safely while Eating Abundantly was published in 2001. Six years later, The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health was published. The spectrum includes diet, exercise, stress reduction, and other factors.

As of July 2012, Ornish was a professor of clinical medicine at the University of California, San Francisco, and a practicing physician. He founded and served as president of the Preventive Medicine Research Institute (PMRI) located in Sausalito, California.


The main focus of Ornish’s diets is eating more vegetable products and fewer meat products. The diet for people trying to lose moderate amounts of weight may permit small amounts of lean chicken or fish as well as some skim milk or egg whites. For people with higher weight-loss goals, the diet may be almost completely vegan and contain no meat or animal products.

The diet is extremely low in fat, with fewer than 10% of calories coming from fat. The strictest forms of the diet do not allow any nuts, seeds, or avocados. The only oil allowed is a small amount of fish oil each day due to its cardioprotective benefits.

Foods that are encouraged include nearly all fruit and vegetable products, especially leafy green vegetables, soy products, and whole grains. Processed and animal products usually contain many more calories and fat than similarly sized portions of vegetables, whole grains, fruits, and soy. This is the key concept of Ornish’s diet—a person may be able to actually eat more and still lose weight. Eating foods with low caloric densities (calories per quantity) helps promote satiety (feeling of fullness) and prevent feelings of hunger.

The Ornish Spectrum diet expands upon the concept of the spectrum from Ornish’s original diet. The Spectrum includes nutrition, stress reduction, and physical activity, as well as factors like emotional support. The Ornish Spectrum Program focuses on preventing conditions like high cholesterol and high blood pressure, both of which increase the risk for heart disease. The Ornish Program for Reversing Heart Disease is aimed at slowing, halting, and reversing the progression of heart disease and other chronic diseases. Nutrition choices are more limited for people in this group because of their health conditions.

Individuals can also develop a personal spectrum plan. Objectives include losing weight, lowering blood pressure, decreasing cholesterol, or preventing or reversing the progression of conditions such as diabetes, heart disease, or cancer.

SUPPLEMENTS. Ornish recommends that people take a daily multivitamin along with fish oil (if not eating seafood). People should not start taking dietary supplements without first consulting with their physician.

FITNESS. People are encouraged to do an aerobic exercise such as walking, bicycling, or swimming for a minimum of 30 minutes each day or for an hour every other day. The goal is to do three to five hours of exercise each week. People may increase the amount of time exercising and the intensity of the physical activity if they are physically able. Ornish also recommends resistance training, also known as strength training, two to three times weekly.


Ornish’s Eat More, Weigh Less diet and the Spectrum diet are used for weight loss and disease prevention. People trying to reverse heart disease or other chronic diseases should only undergo the diet with the consent of their physician.


Because the Eat More, Weigh Less diet includes almost only plant products, it is high in antioxidants and fiber and low in saturated fat and cholesterol. Ornish also claims that his diet can help prevent or reverse heart disease.


Anyone thinking about beginning a new diet and exercise plan should first consult their primary physician. Patients with heart disease or other chronic conditions should be especially cautious. Although Ornish has published data about how his diet may be able to prevent or reverse heart disease, no major dietary changes should be made without consulting a physician. Ornish’s diet is not a replacement for medications prescribed by a doctor. In addition, the diet does not replace any medically recommended procedures. It is important to discuss all possible options with a physician and to make decisions based on professional recommendations.

If a person is not used to eating large amounts of fiber, additional fiber should be added to the diet slowly to avoid intestinal problems. Drinking fluids with fiber will help move the fiber through the intestines.


If people on the Ornish diet stop eating meat and animal products, they should make sure that they are still receiving enough dietary protein and other nutrients. Discussing the diet plan with a physician or registered dietitian will help ensure that nutritional needs are being met.

Because of the very low fat allowance of some versions of the Ornish diet, there is some concern that people on this diet may not get enough vitamin E.

Research and general acceptance

The benefits of any diet that is low in fat and includes many different fruits, vegetables, and whole grains are generally accepted. Ornish has led many controlled research studies to test his diet and has published the results in peer-reviewed journals such as the Journal of the Society of Behavioral Medicine, the Lancet, and the Journal of the American Medical Association.

In 1990, Ornish and several coauthors published an article titled “Can Lifestyle Changes Reverse Coronary Heart Disease? The Lifestyle Heart Trial” in the Lancet. This was the first study to investigate whether changes in lifestyle alone, without the use of prescription drugs, could stop the progression of, or even reverse, coronary heart disease. The patients selected to participate had severe coronary heart disease and were divided randomly into two groups: those who would follow Ornish’s program, and those who would follow the usual recommendations for such patients, including moderate lifestyle changes and cholesterol-lowering medications, if necessary.

Ornish’s regimen included a diet that was very low in fat and completely vegetarian. It also emphasized moderate exercise, stress-reduction techniques, and quitting smoking (if applicable). The diameter of the coronary artery was measured at the beginning of the study and again at the end of the study one year later. For people following the usual recommendations for coronary patients, the average percentage of narrowing was 42.7% at the beginning of the study and increased to 46.1% at the end of the study. For patients on Ornish’s plan, the average percentage of constriction was reduced 2.2% during the period of the study, from 40.0% to 37.8%. For the patients with the most constriction, the difference was even greater.

Since the 1990 study, Ornish and various coauthors have continued to research how lifestyle changes alone can positively affect heart disease in both the long- and short-term. In 2007, he published a study in the Journal of the Society of Behavioral Medicine that found reductions in the risk factors of coronary heart disease in just three months.


Larsen, Laura, ed. Diet and Nutrition Sourcebook. Detroit, MI: Omnigraphics, 2011.

Ornish, Dean. Dr. Dean Ornish’s Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery. New York: Random House, 1990.

———. Eat More, Weigh Less: Dr. Dean Ornish’s Advantage Ten Program for Losing Weight Safely while Eating Abundantly. New York: Quill, 2001.

———. Love and Survival: The Scientific Basis for the Healing Power of Intimacy. Thorndike, ME: Thorndike Press, 1998.

———. Stress, Diet, and Your Heart. New York: Holt, Rinehart, and Winston, 1983.

———. The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health. New York: Ballantine, 2007.

Willis, Alicia P. ed. Diet Therapy Research Trends. New York: Nova Science, 2007.

Dansinger, Michael L., et al. “Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction.” Journal of the American Medical Association 293 (January 5, 2005): 43–53.

Feingold, Linda. “Dr. Dean Ornish Covers The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight and Gain Health.” American Fitness 26, no. 4 (July/August 2008): 35.

Gardner, Christopher D., et al. “Comparison of the Atkins, Zone, Ornish, and LEARN diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women: The A to Z Weight Loss Study: A Randomized Trial.” Journal of the American Medical Association 297, no. 9 (March 7, 2007): 969–77.

Koertge, Jenny, et al. “Improvement in Medical Risk Factors and Quality of Life in Women and Men with Coronary Artery Disease in the Multicenter Lifestyle Demonstration Project.” American Journal of Cardiology (June 1, 2003): 1316–22.

Ornish, Dean. “Low-Fat Diets.” The New England Journal of Medicine 338 (January 8, 1998): 127–29.

“Ornish Diet.” U.S. News & World Reports. (accessed July 13, 2012).

“The Ornish Spectrum.” (accessed September 27, 2012).

———. “Review: Eat More, Weigh Less.” WebMD. (accessed July 23, 2012).

American Heart Association, 7272 Greenville Ave., Dallas, TX 75231, (800) 242-8721,

Helen DavidsonLiz Swain

The Eat More, Weigh Less Diet

The Eat More, Weigh Less Diet was first published in 1993. This low-fat, vegetarian diet was created by Dean Ornish, MD, founder and president of the non-profit Preventive Medicine Research Institute in Sausalito, Calif. Dr. Ornish, clinical professor of medicine at the University of California, San Francisco, demonstrates research that links lifestyle and dietary changes and the reversal of coronary heart disease.

The Eat More, Weigh Less Diet recommends consuming less than 10 percent fat and almost no cholesterol, and eating as much fruit, vegetables, and legumes as you want. Ornish also suggests eating moderate amounts of low-fat dairy and cutting out meats, oils, nuts, alcohol, and anything containing sugar, including honey, molasses, and corn syrup.

Eat More, Weigh Less Diet: How It Works

“Because you are eating more fruits and vegetables, you are eating foods that are low in calories, but high in volume,” says dietitian Lona Sandon, MEd, RD, LD, an assistant professor at the University of Texas Southwestern Medical Center at Dallas and a spokesperson for the American Dietetic Association. “One ounce of cheese can be 120 calories, while two entire oranges can equal the same amount of calories.” Eating high-volume foods can help you feel fuller for a longer period of time.

Eat More, Weigh Less Diet: Sample Diet Item

There is no shortage of food on the Eat More, Weigh Less Diet. For instance, one sample day includes this filling menu:

Breakfast: Cold cereal, nonfat yogurt, berries, hot beverage, and orange juice

Lunch: Stuffed baked potato, broccoli, chickpea salad with lemon tarragon dressing, tossed green salad, and fresh fruit

Dinner: Bruschetta with sun-dried tomatoes and capers; pasta with red peppers, greens, white beans, garlic, and lemon zest; grilled asparagus with lemon, peppers, and caper vinaigrette; tossed green salad; and peaches cooked in red wine

Eat More, Weigh Less: Exercise

As for exercise, Ornish recommends regular daily exercise that you will also enjoy, Sandon says. It may be a combination of cardiovascular exercises and yoga, for example.

Ornish recommends that you start slowly if you haven’t exercised, and build up your level gradually, says dietitian Joan Salge Blake, MS, RD, LDN, a nutritionist and clinical associate professor at Boston University. Walking and swimming are examples of low-impact exercises recommended by Ornish. And he’s big on walking. According to the Ornish philosophy, walking five or six times a week will help keep your metabolism higher than if you walk less frequently.

As for how much weight you’ll lose, Ornish makes no promises in that area. “He really just tries to encourage people to make healthy lifestyle changes that will help them reach a healthy body weight,” Sandon says.

Eat More, Weigh Less Diet: Pros

Doctors, including members of the Physicians Committee for Responsible Medicine, have praised Ornish’s book. Unlike many other diets, the Eat More, Weigh Less Diet is based on extensive research. In a small, recent study, participants on the Ornish diet showed a significant reduction in their “bad” LDL cholesterol levels compared to when they started the diet. Other studies have also found that the diet has heart-disease prevention qualities.

This diet also helps people lose weight while eating healthy and flavorful dishes made from whole grains, beans, vegetables, and fruit. “Americans are not eating enough whole grains and fruits and vegetables,” says Salge Blake. “Anything that increases those foods is good.”

Eat More, Weigh Less Diet: Cons

The Eat More, Weigh Less Diet may be difficult for some people to stick to, says Salge Blake. The Eat More, Weigh Less Diet restricts turkey, chicken, and seafood, and emphasizes beans, vegetables, and grains. “People have a difficult time being extreme,” says Salge Blake. “When you go out with friends and family to restaurants, it can be tough to stick to a vegetarian diet.”

Another potential problem with the Eat More, Weigh Less Diet is that people who follow the diet will need to make sure they are meeting all their needs for their gender, age, and where they are in their life cycle, says Salge Blake. “If you’re someone who’s young and very active, you may get filled up before your nutritional needs are met.”

There’s one possible side effect of the Eat More, Weigh Less Diet to keep in mind, says Sandon: “While there’s certainly no danger in eating too much lettuce, people who aren’t used to having a lot of fruits and vegetables may want to start slowly. Too much fiber can lead to gastrointestinal distress.”

Eat More, Weigh Less Diet: Short-Term and Long-Term Effects

With the Eat More, Weigh Less Diet, you will lose weight in the short term. As for long-term effects, nutritionists say the Eat More, Weigh Less Diet has beneficial effects that go beyond weight loss.

Research shows that a low-fat, vegetarian diet like the Eat More, Weigh Less Diet can not only improve heart health, but may also reverse the damage done by heart disease. “This diet is quite heart-healthy,” says Salge Blake.

Rating Alternative Diets for Seniors

Dr. Dean Ornish is famous for his strict low fat diet program that reduces heart disease risk and even reverses arterial damage. The findings from his now famous “Lifestyle Heart Trial” research, which show that major lifestyle changes can significantly reduce the risk of developing atherosclerosis and heart disease, are so well accepted that participation in one of the lifestyle program’s hospital sites is even covered by some health insurance companies.

Quick Take

  • A very low fat diet (10 percent of total calories)
  • Includes lots of fruits, vegetables, whole grains, and legumes
  • Prohibits sweeteners and refined carbohydrates
  • Requires meal preparation to ensure variety in the diet
  • Encourages meditation and exercise

This Diet Is Best for:


People who are ready and willing to overhaul their lifestyle and eating habits and to sacrifice some of the pleasures of eating. Following the diet may only be possible if your whole family is up to the challenge.

Who Should Not Try This Diet:

If you have trouble adjusting to change, then this diet is not for you. If you’re into convenience foods and aren’t willing to spend time preparing special low fat dishes, don’t choose this diet.

The Premise

Ornish’s program restricts fat intake to ten percent or less of daily calories and prohibits animal products, oils, and sugar. The Ornish plan calls for eating a very low fat vegetarian diet, relaxation, and exercise. A side benefit of the program, he discovered, is weight loss.

How much the diet benefits you is not a matter of age but how well you follow the program. This book is already a classic; it was one of the first to advocate such a major cutback in fat while increasing the intake of complex carbohydrate foods. Here Ornish translates the Lifestyle Heart Trial program for people focusing on weight loss.

The Rationale

Ornish believes that it’s better to make broad, comprehensive changes in your diet all at once rather than to make small, moderate changes. Thus, he advocates dropping your fat intake from the typical 30 to 40 percent of calories to 10 percent and switching from a diet high in sugar to one that contains virtually none.

The rationale for the drastic reduction in fat, Ornish says, is that fat calories are more easily converted to fat in the body. A diet high in complex carbohydrates, on the other hand, is inefficient at converting the calories to fat. In fact, some calories are wasted during the conversion, allowing you to eat more calories than you could on a higher fat diet.

Moreover, a diet low in fat is by default low in calories and reduces the body’s production of free radicals, which are destructive compounds that are believed to contribute to the aging process.

Eating on the Eat More, Weight Less Diet

Eat More, Weigh Less provides more recipes than most diet books — and with good reason. It’s tough to buy and prepare foods with such a low fat content. In fact, more than half the book’s pages are devoted to recipes.

A typical day’s menu might include Scrambled Mexican Tofu, salsa, whole-wheat toast, and orange juice for breakfast; Black Pepper Polenta with Bell Pepper Sauce and Shiitake Mushrooms, Italian Bean Salad, Tossed Green Salad, and Melon Sorbet for lunch; Roasted Tomato Sandwiches, Anasazi Bean Soup with Corn and Chili, Oven-Roasted Potatoes with Fresh Herbs, green salad, fresh fruit, and Apples and Raspberries in Apple-Ginger Consomme for dinner.

A table of some common foods and their nutrient content is also provided at the end of the book.

What the Experts Say

Most experts acknowledge Ornish’s body of research showing the dramatic opening of clogged arteries experienced by most people following his program. However, the biggest problem most experts have with Ornish’s diet is that it’s just not realistic for most people.

The real test of any diet program is how easy it is to stick with over the long haul. Regardless of how healthful a diet may be, it’s useless if you can’t stay on it. That lack of stick-to-it-ability may be the downfall of Ornish’s plan for the majority of people.

There’s no doubt that if you’re able to stick with it, Ornish’s diet works. The question is whether you’re willing to go that far with your dietary changes. Though exercise is encouraged, especially walking, few specifics are provided about how to get started and keep going. And because the diet is so low in fat, you’ll need to do some special food preparation every day if you want to avoid meal monotony.

While the diet should help lower your risk of cardiovascular disease, it could be low in some fat-soluble vitamins that are so important as you age, such as vitamins D and E, if you don’t supplement them. The same is true of calcium. While calcium-rich, fat-free dairy products are allowed on the diet, the sample menus provide only about one serving a day — not nearly enough to meet your increased calcium needs.

Calorie quota: There is no calorie quota and no food exchanges or allowances. The focus is on the type of calories, not the number. Generally speaking, it’s rather difficult to overeat on a diet that contains only ten percent calories from fat.

Yes: Fruits, vegetables, whole grains, legumes, meditation, exercise

No: Fatty foods, oils, sugar, sweeteners, refined grains

Other similar diets: The Pritikin Weight-Loss Breakthrough

In the next section, get information on how to eat right for your body type and find out if this plan is safe and effective.

To learn more about senior health, see:

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