The Full Spectrum Diet, by Doctor Dean Ornish.
What do you say if we present you a diet that brings back the pleasure of eating and provides numerous health benefits, including weight loss? We are talking about the Full Spectrum Diet. This nutritional program is designed by Doctor Dean Ornish, president and founder of the nonprofit Preventive Medicine Research Institute, as well as Clinical Professor of Medicine at the University of California, San Francisco.
The Full Spectrum diet has been designed to suit the needs of every individual seeking for a healthy lifestyle. It is optimal for anyone aiming for weight loss and weight control, reducing the risk of cancer, treating allergies and last but not least reducing and even healing heart disease.
The Full Spectrum is not only a diet but also a definition of a personalized healthy lifestyle. Doctor Ornish has realized that pleasure motivates an individual far more easier as guilt. This is why he wrote a complete guide which promotes the pleasure of eating. Basically, the Full Spectrum diet provides a large variety of nourishment options, as long as you eat with moderation.
The Full Spectrum diet divides food in 5 different groups. Group 1 contains foodstuff which is considered the most healthy, while Group 5 is built by aliments which are least recommended for a healthy lifestyle. You need to eat 90% of aliments from the groups 1 and 2 if you aim to lose weight, reduce your glucose or cholesterol levels and improve your general health. Food from the other groups should be consumed only in proportion of 10%. Now let’s check the 5 food groups.
Full Spectrum Diet – Food Groups
Group 1: Fruits, vegetables, whole grains, skimmed milk, egg white, soy products.
Group 2: Avocados, Nuts, Seeds, Nuts (any type:hazelnut, cashew, pistachio…), compotes and natural juices.
Group 3: seafood, fish, olive, palm and sunflower oil.
Group 4: Pasta, cookies, pie, bread, high fat products of animal origin.
Group 5: Meat, egg yolk, fast-food products, sausages, butter, and creams.
To live the Full Spectrum lifestyle you also have to take care of the following important moments of your life. In order to be efficient with this program you need to improve your sleep. Exercises which fight against stress are also a must. Doctor Ornish underlines that stress can only accomplish a poor gene triggering, while pleasure and joy of living bring out the best from your genes. Cromotherapy should be also included in your lifestyle.
Full Spectrum Diet – Method
This diet suggests dividing your week in colours. Each day should be dedicated to aliments from a certain colour range. Monday should be assigned to red coloured aliments, Tuesday for orange ones, Wednesday should be yellow, Thursday green and Friday indigo and brown. The purpose of this division is to easily go though the entire rainbow of the food energy spectrum. This way you will gather all the positive benefits from natural, healthy food.
Full Spectrum Diet – Menu
It is advised that you should follow the week in colours at least once every month. All the coloured aliments provided by this diet offer numerous antioxidants, vitamins, minerals and proteins which will nourish, heal and detox your body.
Breakfast: A strawberry, guava and cranberry smoothie and a yogurt with whole grains.
Lunch: Tomato soup with croutons.
Dinner: Grilled salmon with beet salad.
Breakfast: Orange, mandarin and minneola smoothie, a boiled egg and two slices of dark bread.
Lunch: Raw vegetables including carrots and celery salad and a peach for desert.
Dinner: Baked pumpkin and fish in foil.
Breakfast: A banana and milk with cornflakes.
Lunch: Lentil soup with lemon.
Dinner: Pan fried fish garnished with rice.
Breakfast: Broccoli, green apple and asparagus shake, and granola.
Lunch: Green bean soup.
Dinner: Soy meatballs garnished with peas.
Breakfast: Toast with light butter and blackberry jam. Berries tea and grapes.
Lunch: Cream of Mushroom Soup.
Dinner: Steamed fish garnished with grilled eggplant slices.
Full Spectrum Diet – Tips
– The menu presented above is an example. You can diversify it as long as you stick to the full spectrum diet rules.
– You are allowed to eat additional aliments from groups 1 and 2 if you follow the menu and still feel hungry.
– Schedule your meal times and respect your planning. Eating before sleep is not recommended.