Reversal and Prevention Diets: Ornish Diet Requirements
ORNISH 10-11 QUESTIONS
Chapter 10a: The reversal and prevention diets.
1. What are the characteristics of the reversal diet? (p.256)
-low fat and no cholesterol
-less than 10% of total calorie intake from fat (small amount of saturated)
-Food high in saturated fat is excluded (avocadoes, seeds, nuts)
-high fiber diet
-alcohol limited to less than 2 oz daily
-nonfat milk/yogurt allowed, all animal products and oils excluded
-egg whites allowed
-no caffeine, MSG, stimulants
-salt/sugar allowed, but in moderation
-no restriction in calories (even though most people on this diet obtain less calories daily than person not on diet).
2. What is the typical American diet and how does the reversal diet compare? (p. 257)
-Typical American diet: 40-50% fat (saturated being the highest)., 25-35% carbs, 25% protein, and 400-500 mg cholesterol/day.
-Reversal diet: 10% fat (polyunsaturated/monounsaturated being highest), 70-75% carbs, 15-20% protein, and 5 mg cholesterol/day.
3. Why does eating a lot of fat give you a quintuple whammy?
-Eating a lot of fat gives you a quintuple whammy because: a. each gram of fat intake has twice as many calories when comparing to carb calories b. fat calories are harder to burn off than carbs c. fat in the diet converts itself into body fat, but small amount of complex carbs are converted to body fat. d. blood cholesterol levels increase because of saturated fat increase in diet e. foods high in saturated fat are high in cholesterol as well
4. Is the diet too low in protein?
-the diet is lower in protein than the typical American diet, as stated on page 259. In the reading, it is also mentioned that most Americans do not have to worry about not getting enough protein in the diet; excess protein can cause bone demineralization and osteoporosis.
5. Where does blood cholesterol come from?
-3/4 of the cholesterol in blood is made by the body. Cholesterol is increased or decreased in
Chapter 10a: The reversal and prevention diets.
1. What are the characteristics of the reversal diet? (p.256)
-low fat and no cholesterol
-less than 10% of total calorie intake from fat (small amount of saturated)
-Food high in saturated fat is excluded (avocadoes, seeds, nuts)
-high fiber diet
-alcohol limited to less than 2 oz daily
-nonfat milk/yogurt allowed, all animal products and oils excluded
-egg whites allowed
-no caffeine, MSG, stimulants
-salt/sugar allowed, but in moderation
-no restriction in calories (even though most people on this diet obtain less calories daily than person not on diet).
2. What is the typical American diet and how does the reversal diet compare? (p. 257)
-Typical American diet: 40-50% fat (saturated being the highest)., 25-35% carbs, 25% protein, and 400-500 mg cholesterol/day.
-Reversal diet: 10% fat (polyunsaturated/monounsaturated being highest), 70-75% carbs, 15-20% protein, and 5 mg cholesterol/day.
3. Why does eating a lot of fat give you a quintuple whammy?
-Eating a lot of fat gives you a quintuple whammy because: a. each gram of fat intake has twice as many calories when comparing to carb calories b. fat calories are harder to burn off than carbs c. fat in the diet converts itself into body fat, but small amount of complex carbs are converted to body fat. d. blood cholesterol levels increase because of saturated fat increase in diet e. foods high in saturated fat are high in cholesterol as well
4. Is the diet too low in protein?
-the diet is lower in protein than the typical American diet, as stated on page 259. In the reading, it is also mentioned that most Americans do not have to worry about not getting enough protein in the diet; excess protein can cause bone demineralization and osteoporosis.
5. Where does blood cholesterol come from?
-3/4 of the cholesterol in blood is made by the body. Cholesterol is increased or decreased in