Forget all-or-nothing approaches, Dean Ornish, MD, says. It's not about banning foods on his latest diet plan, The Spectrum.
He ranks foods from healthiest ("Group 1") to the most indulgent ("Group 5"). In general, the more you stick with foods toward the Group 1 end of the spectrum, the more benefits you'll reap in terms of weight loss and overall health.
Besides food, Ornish also emphasizes how active you are, how you respond to stress, and how much love and support you have in your life.
Does It Work?
Yes. Ornish based The Spectrum on 35 years of scientific research.
What You Can Eat
Nothing is entirely off-limits, but how much you can partake in some foods (including poultry, refined carbs, sugar, and alcohol) depends on your goal.
Ornish's web site points out that "for most people, being on a diet -- any diet -- is not sustainable. … In contrast, the Spectrum approach is all about freedom and choice.
Level of Effort: Moderate
It's up to you how far you want to take the program. You could go for a major overhaul, or a more moderate one, depending upon your goals.
Limitations: Meat lovers and people who eat a lot of highly processed foods may find it hard to adapt to this plan. If you have a condition like heart disease, you'll have more limitations, including how much fat is in your diet.
Cooking and shopping: Ornish encourages choosing fresh, seasonal foods -- organic, when possible. The Spectrum includes many healthy recipes (by chef Art Smith) that are easy to follow.
Packaged food or meals: None.
Exercise: Ornish recommends getting regular, moderate exercise, such as 20-30 minutes of walking every day. He also encourages people to manage their stress by practicing yoga, meditating, and using other relaxation techniques.