What Is the Ornish Diet? A Detailed Beginner’s Guide

If you want to improve your heart health and overall well-being, the Ornish diet might be an option for you.

• Nutrition
• Stress management
• Exercise
• Group support

“This 'diet' is more of a lifestyle, which I genuinely appreciate over fad diets that are unsustainable and ultimately lead to rebound weight gain,” says Trista Best, MPH, RD, a registered dietitian and consultant with Balance One Supplements in Dalton, Georgia.

• Get no more than 10 percent of your daily calories from fats.
• Limit cholesterol to 10 milligrams (mg) or less per day.
• Avoid animal products except egg whites and zero-fat dairy.
• Limit refined carbohydrates, such as white flour and sugar.
• Avoid caffeine, except a maximum of 2 cups of green tea per day.
• Moderate your salt intake unless your doctor advises otherwise.
• Avoiding alcohol or limit it to 1.5 ounce (oz) liquor, 1 glass of wine, or 1 12 oz beer per day.
• Take supplements, including omega-3 fatty acids and a multivitamin that includes vitamin B12.

You won't need to watch your calories unless you're looking to lose weight.

The Ornish diet aims to improve not just your eating habits but also your quality of life by incorporating stress management, exercise, and group support plans.

On the plus side, it can:

• Lower your risk of heart disease, because it's low in fat and high in plant-based and whole foods, and it encourages physical activity.

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• Reduce the risk of inflammation and related diseases, such as cancer, thanks to the antioxidants in plant-based foods.

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• Help you lose weight, if that's your aim.

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“If people follow this diet as intended, the benefits include high amounts of fiber from complex carbohydrates like beans and vegetables,” Stefanski says. “The diet can also provide an abundance of antioxidants from fruits, beans, whole grains, and vegetables.”

• The foods are easy to find.
• The plan promotes exercise and mindfulness to reduce stress via meditation, yoga, and breathwork.
• Ornish has a nine-week guided program that includes classes, exercise gear, meal delivery, and a medical team of specialists to support you and help you reach your goals.

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• Your insurance may cover the cost of the program if you have certain health conditions.

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In Best's view, the holistic approach is good news for your long-term health. “This lifestyle will allow the individual to integrate healthy practices as a whole person rather than focusing on diet and body weight alone,” she says.

“Weight is only one indicator of true health, and is often a poor indicator at that. Being physically active, living a primarily stress-free life, and having a supportive community makes your life as a whole more rich and healthy,” Best says.

Best says the diet might make you more mindful of what you're consuming, as you have to keep track of your fat, protein, and carb intake.

“The Ornish diet could help someone lose weight if the combination of foods they're consuming and the increased physical activity puts the person in a calorie deficit,” Stefanski says. In other words, you still need to check you're burning more calories than you're consuming.

“Theoretically, if someone feels full consuming vegetables and beans, they may end up eating [fewer] calories than [...] their body is using to support life and activity,” she adds.

“For some people who struggle with a metabolic health profile that causes them to gain weight rather than lose it, they may need to follow this plan for an extended [...] time to overcome their body's tendency to store fat,” Stefaniski also notes.

The Ornish diet may not suit everyone.

• It can be challenging to give up meat and fish.
• Low levels of some nutrients can mean you need supplements.
• High fiber levels might lead to bloating, constipation, gas, and diarrhea.
• The food choices can feel bland and restrictive.

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• The 9-week program costs $9,500 if your insurance doesn't cover it.

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Stefanski notes that people might abandon the diet out of boredom. Fat is tasty for humans, and fat-free food can be unsatisfying. The food options can also come to feel limited, she says.

Is Ornish Too Low in Fat?

Best doesn't think you need to worry about 10 percent being too low. She believes this can positively impact heart health and weight. “Generally, not getting enough fat in one's diet could be a concern,” Best says. But she adds that you're not likely to experience a fat deficiency on the Ornish diet.

In Best's view, “This fat intake is not a concerning number.”

In the early 2000s, when the Ornish diet was especially popular, many experts believed a total low-fat approach was best for health and decreasing chronic conditions, says Stefanski.

Very low fat levels “may contribute to dry skin and, in some cases, an essential fatty acid deficiency,” she says. “Newer versions of the Ornish plan recognize the role of omega-3 fats, but rather than encourage fish consumption, the Ornish diet program recommends consumption of omega-3 fatty acid supplements.”

While the Ornish diet recommends either vegetarian or fish oil-based cholesterol-free omega-3 supplements, “It's important to keep in mind that not everyone metabolizes vegetarian sources of omega-3 fats in the same manner,” Stefanski says. “The conversion process of vegetarian omega-3 fats may not provide the same benefits as consuming animal sources of omega-3 fats.”

Who Shouldn’t Follow Ornish?

• Are pregnant or breastfeeding
• Have kidney failure
• Have nutritional deficiencies
• Have disordered eating or are underweight

Top 10 Foods to Eat

• Fruit
• Vegetables
• Legumes, such as lentils
• Whole grains
• Nonfat dairy products, such as yogurt
• Egg whites
• Tofu and other soy products
• Herbs
• Spices
• Green tea

Top 10 Foods to Limit or Avoid

• Low-fat packaged foods
• Caffeinated beverages (maximum of 2 cups of green tea a day)
• Full-fat dairy products
• Fats
• Refined carbs (maximum of 2 servings per day)
• Alcohol (maximum of 1 serving per day)
• Processed foods
• Meat and poultry
• Seafood
• Egg yolks

Day 1

Breakfast Egg white and vegetable frittata, garlic roasted potatoes, strawberries

Snack Nonfat plain soy yogurt, peaches, low-fat granola

Lunch Field green salad with balsamic vinaigrette, lentil chili, corn bread

Snack Sliced cucumber and carrots, hummus

Dinner Leafy green salad with fat-free Italian dressing, spinach and mushroom lasagna

Dessert Fruit salad with nonfat yogurt

Day 2

Breakfast Apple spice muffin, nonfat Greek yogurt with orange zest, blueberries

Snack Green smoothie with pineapple and mint

Lunch Coleslaw, black bean veggie burger, sweet potato fries

Snack Low-fat pesto dip with raw vegetables

Dinner Arugula salad with beets and oranges, crispy baked tofu, rainbow vegetables

Dessert Fat-free chocolate pudding with raspberries

Day 3

Breakfast Tofu scramble, country sweet potatoes, sliced melon

Snacks Nonfat yogurt parfait with fruit

Lunch Citrus salad, tacos with corn, edamole, smoky chipotle sauce

Snacks Sweet pea herb dip, low-fat whole-grain crackers

Dinner Green salad with lemon miso dressing, Thai vegetable curry, brown jasmine rice, 1 cup pineapple with chopped mint

Desert No-sugar-added fruit sorbet

Day 4

Breakfast Oatmeal with berries and soy milk

Snack Greek yogurt parfait with nonfat Greek yogurt, fresh fruit, and whole-grain cereal

Lunch Sandwich with hummus and veggies on whole-grain bread, apple

Snack Fresh fruit

Dinner Salad of greens and tomatoes with garlic, enchilada made with layers of tortilla, black beans, brown rice, enchilada sauce, spinach, onions, and other veggies

Dessert Low-fat zucchini chocolate cake

Day 5

Breakfast Southwest breakfast burrito (scrambled egg whites, black beans, salsa, nonfat cheese, and corn or whole-grain tortilla) and fresh fruit

Snack Garden Greens Smoothie with soy or other nondairy milk or water, your choice of fruit or veggies, and optional stevia

Lunch Salad (greens, chopped veggies, salad dressing, and beans), caramelized onion quesadilla with whole-grain tortilla, caramelized onion, spinach, black beans, and nonfat cheese

Snack Carrot sticks and hummus

Dinner Stir-fry with tofu, frozen mixed vegetables, brown rice, and soy sauce

Dessert Summer pudding using whole-grain bread

Day 6

Breakfast Whole-grain cinnamon French toast made with ¼ cup plain soy milk, egg white, 1 teaspoon (tsp) vanilla, dash of cinnamon, fruit and yogurt on top

Snack Fresh fruit

Lunch Barbecue chopped salad (black beans marinated in barbecue sauce, mixed greens, diced sweet potatoes, and sliced onions), baked corn chips

Snack Fruit smoothie

Dinner Salad (greens, chopped veggies, salad dressing, and beans), Cajun beans and rice (brown rice, black beans, 1 tsp Cajun spice, spinach or kale, salsa or hot sauce)

Dessert Apple couscous (choose naturally sweet apples and leave out the butter and sugar)

Day 7

Breakfast Egg white veggie scramble with 3 or 4 egg whites or egg substitute, 1 tsp nutritional yeast, and ½ to 1 cup fresh spinach, and salsa; country-style sweet potato

Snack Nonfat plain Greek yogurt parfait with fresh fruit, whole grains (whole-grain cereal, oats, or brown rice), and optional stevia

Lunch Salad (greens, chopped veggies, salad dressing, and beans), chili-baked potato

Snack Slice of whole-grain bread and hummus

Dinner Salad (greens, chopped veggies, salad dressing, and beans), whole-wheat spaghetti with white beans and marinara sauce, and fresh fruit

Dessert Banana pancakes

Ready to start the Ornish diet?

If you can afford it, or if your insurance will pay, now's the time to sign up for the Ornish Lifestyle Medicine nine-week program.

If you want to try Ornish without the program, here are some tips.

1. Plan Your First Week

Use the plan above or ideas from Ornish.com to decide on what to eat next week.

Set an achievable exercise target. For instance, plan to walk 30 minutes a day during your lunch break or after dinner. Set aside some time for deep breathing exercises or relaxation exercises, too.

And don't forget the social support aspect of the plan. Ornish's five ways to enhance connection can also improve your health.

2. Visit the Grocery Store

Most foods recommended on the Ornish diet are easily available, so take your list to your local store and stock up your cupboard.

Using colorful pens, write out a week's menu with the foods you have and post it where you can easily see it.

3. Log Your Progress

4. Seek Support

5. Plan Ahead When Dining Out

If you're eating with friends, suggest a vegan or vegetarian restaurant. Otherwise, many places will have vegan or vegetarian options.

Ornish recommends avoiding alcohol, but the plan allows for an occasional drink. For a drink you can nurse, top up a white wine with soda water to make a spritzer.

• The Ornish diet is a low-fat diet that focuses on plant-based foods.
• It's a holistic approach to eating that can help keep your heart and body healthy by reducing the risk of inflammation, encouraging you to get fit, helping you maintain social connections, and aiding in weight management.
• Ornish can be hard to follow, especially if you're aiming to lose a lot of weight. There's also a risk of some vitamin deficiencies.
• The Ornish diet can help if you're aiming to improve your heart health, especially if your insurance will cover the nine-week support program. Talk to your doctor to find out if it's appropriate for you.