- It excludes all oils and animal products except nonfat yogurt, nonfat milk, and egg whites.
- Foods stressed are whole grains, legumes, and fresh fruits and vegetables.
- People in the program exercise for 90 minutes at least three times a week.
- Stress reduction techniques are used.
- People do not smoke or drink more than two ounces of alcohol per day.
Positive Arguments.
- Low-fat programs may help keep weight off.
- Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce offer health advantages in addition to their effects on cholesterol.
- The Ornish program directors have reported a 91% reduction in angina after 1 year and a 72% reduction after 4 years in spite of significant HDL cholesterol reduction. One study reported that the diet reduced LDL levels to recommended levels without the addition of a cholesterol-lowering drug.
Negative Arguments.
- In 2006, the largest study-to-date on low-fat diets found that they did not help prevent heart disease or cancer. Women in the study reduced their fat consumption to 24 – 29% of total daily calories. Some critics say that the study did not do enough to distinguish between good types of fats (monounsaturated omega-3 polyunsaturated) and bad fats (saturated and trans fats).
- The American Heart Association notes that the Ornish program is so difficult to maintain that it will not benefit many people.
- Very low-fat diets may reduce calcium absorption, which may be particularly harmful for women at risk for osteoporosis.
- Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A and E, folic acid, calcium, iron, and zinc. People on low fat diets should consume a wide variety of foods and take a multivitamin if appropriate.
Calorie Restriction
Calorie restriction has been the cornerstone of weight-loss programs. Restricting calories in such cases also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels. At this point, reducing calories and increasing exercise is still the best method for maintaining weight loss and preventing serious conditions, notably diabetes. A 2006 study reported that a low-calorie, but nutritionally balanced, diet can help prevent an aging-associated change in heart function. Patients in the small study took in 1,400 - 2,000 calories a day for an average of 6 years.
The standard dietary recommendations for losing weight are:
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