Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weight Safely While Eating Abundantly

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Overview

You really can eat more and weigh less -- if you know what to eat. As this groundbreaking book clearly shows, it's not just how much you eat, it's primarily what you eat.

Most diets rely on small portion sizes to reduce calories sufficiently. You feel hungry and deprived. Dr. Ornish's program takes a new approach: abundance rather than deprivation. If you change the type of food, you don't have to be as concerned about the amount of food. You can eat whenever you're hungry, eat ...

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Overview

You really can eat more and weigh less -- if you know what to eat. As this groundbreaking book clearly shows, it's not just how much you eat, it's primarily what you eat.

Most diets rely on small portion sizes to reduce calories sufficiently. You feel hungry and deprived. Dr. Ornish's program takes a new approach: abundance rather than deprivation. If you change the type of food, you don't have to be as concerned about the amount of food. You can eat whenever you're hungry, eat more food -- and still lose weight and keep it off. Simply. Safely. Easily. In this book, you'll find 250 gourmet recipes from the country's most celebrated chefs.

Unlike high-protein diets that may mortgage your well-being, Dr. Ornish's diet and lifestyle program is scientifically proven to help you lose weight and gain health. People not only keep off the weight, they lower their cholesterol and reduce their chances for getting heart disease and such other illnesses as breast, prostate, and colon cancer; diabetes; osteoporosis; and hypertension. Dr. Ornish's program has given millions of people new hope and new choices.

Based on research studies/concentrates on type rather than amount of food/incl. emotional healing.

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Editorial Reviews

Library Journal
★ 09/01/2014
You can eat more if you eat the right things, says Ornish, a physician. The program offers a spectrum of choices that reflect an individual's goals, rather than hard-and-fast rules.
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Product Details

  • ISBN-13: 9780060925451
  • Publisher: HarperCollins Publishers
  • Publication date: 8/28/1994
  • Edition description: REVISED
  • Edition number: 1
  • Pages: 425
  • Product dimensions: 5.29 (w) x 7.99 (h) x 1.03 (d)

Meet the Author

Dean Ornish, M.D., is president and director of the Preventive Medicine Research Institute in Sausalito, CA. He is assistant clinical professor of medicine at the School of Medicine, University of California, San Francisco, and an attending physician at California Pacific Medical Center.
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Read an Excerpt

Chapter One



Fed Up with Diets?



Eat more, weigh less?

This book challenges the conventional wisdom. In it, I will present new scientific evidence that you really can eat more and weigh less -- if you know what to eat. And that it's easier to make big changes in diet than moderate ones -- if you know what changes to make.

When the conventional wisdom isn't working, an unconventional approach is worth considering. And the conventional wisdom about weight loss isn't working. A recent panel of weight-loss experts convened by the National Institutes of Health Nutrition Coordinating Committee concluded that none of the conventional approaches to losing weight is effective -- in other words, most diets don't work.

"Evidence suggests that weight-loss regimes do more harm than good," said the panelists. "There is a strong tendency to regain weight, with as much as two-thirds of the weight lost regained within one year of completing the program and almost all by five years." Only 3 percent of those who take off weight keep it off for at least five years. Worse, the "yo-yo" pattern of going on a diet, losing some weight, and then gaining it back may be more harmful to your health than not going on a diet in the first place.

This pattern is familiar to just about anyone who has gone on a diet. And each time you go on another diet of deprivation, the weight becomes more difficult to lose, so you may become even more discouraged. This discouragement often leads to eating even more, causing more depression and overeating in a vicious cycle. You may blame yourself for being "destined to befat" or for having "Insufficient Willpower," when what is really needed is clear, scientifically based information to help you make more successful choices.

The panelists went on: "Very-low-calorie diets and fasting are associated with a variety of short-term adverse effects. Patients frequently report fatigue, hair loss, dizziness, and other symptoms, but these appear to be transitory. More serious is the increased risk for gallstones and acute gall-bladder disease during severe calorie restrictions..."

When I systematically reviewed the medical literature on diet, lifestyle, and weight loss, I was dismayed to learn how unsuccessful most weight-loss programs have been. In November 1992, for example, The New York Times ran a three-part series of front-page articles with titles like "For Most Trying to Lose Weight, Dieting Only Makes Things Worse" and "Commercial Diets Lack Proof of Their Long-Term Success." Here is a not-unusual example from The New England Journal of Medicine and The New York Times quoting a prominent weightless researcher:

Over the years, he has been the leading proponent of the view that obesity is innate, or that some people are born to be fat….They will feel miserable," he said. "But if they can diet, they will be better off.... I don't want to discourage people about losing weight, but they will have to pay for it."


Here's a leading obesity specialist from Harvard Medical School:

At least half of obese people -- those who are more than 30% overweight -- who try to diet down to "desirable" weights listed in the height-weight tables suffer medically, physically, and psychologically as a result, and would be better off fat.


According to a leading weightless researcher from the University of Pennsylvania:

There is not one single commercial weight loss program that makes available any data on its results or even wants to know what they are.... It isn't happenstance that there's not a single bit of scientific evidence that they are effective. The studies are actively opposed by the weight reducing industry.


And in perhaps the most gloomy assessment, the editor of the Medical School Health Letter wrote:

I can see no ethical basis for continuing research or treatment on weight loss.


In the face of this, is it any wonder that a growing number of people are asking, "Why bother? What's the use?" According to a recent front-page story in The New York Times:

A growing number of women joining in an anti-diet movement... which encourages people to stop weight-loss regimes, to eat in accord with their natural appetites and to make peace with their body size. They are forming support groups and ceasing to diet.... Others have smashed their bathroom, scales....


I understand this frustration. According to the conventional wisdom, you lose weight by counting calories, carefully keeping track of everything you consume, and depriving yourself by limiting the amount of food you eat. And "diet food" usually doesn't taste very good. Eventually you grow tired of the complexity, the hunger, the lack of flavor, and the feelings of deprivation. You abandon the diet and gain back the weight you lost-sometimes even more.

Despite the frustration with conventional diets, about one-half of women and one-fourth of men are currently trying to lose weight, with an additional one-quarter trying to maintain their weight. Even children are heavier than ever. Over one-third of children were overweight in 1991, compared with less than one-fourth only seven years earlier. One out of three girls ages eleven to eighteen is on a diet to lose weight.

Weigh More, Earn Less

If it's so hard to lose weight, why do people keep trying? Because they know they'll look better. They'll feel better. And they know that being overweight may lead to serious health problems.

For example, in a recent study of more than 115,000 American women thirty to fifty-five years of age who were followed for eight years, those who were as little as 5 percent overweight were 30 percent more likely to develop heart disease. Those who were mildly to moderately overweight had a risk of coronary disease 80 percent higher than their lean counter-parts. And those who were 30 percent or more overweight were over 300...

Eat More, Weigh Less. Copyright © by Dean Ornish. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold.
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Table of Contents

Foreword v
Author's Note xvi
Acknowledgments: "You're Writing What?" xvii
Part 1
1 Fed Up with Diets? 3
2 Fat Accompli 13
3 Amazing Graze 19
4 Girth Control 31
5 No Pain, No Pain 46
6 What's Eating You? 53
7 Who You Are Is Not What You Weigh 69
Part 2
Introduction to the Recipes: Cooking the Nonfat Way by Joyce Goldstein 85
The Low-Fat Pantry and Equipment 89
The Low-Fat Staples: Legumes and Grains 97
Low-Fat Cooking Methods and Techniques 101
Sample Week's Menus 106
Part 3
Basics 115
Hors d'Oeuvres and Appetizers 125
Salads 149
Soups 171
Main-Course Vegetable Dishes 187
Vegetable Side Dishes 240
Pasta/Pizza/Polenta/Bread Dishes 262
Rice and Other Grains 285
Dressings and Sauces 302
Chutneys, Relishes, Raitas, and Pickles 321
Desserts 332
Appendix 1 How to Read Labels 365
Appendix 2 Nutrient Analysis of Common Foods 367
List of Contributors 393
Notes 397
For Further Reading 405
General Index 407
Recipe Index 411
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Customer Reviews

Average Rating 3.5
( 11 )
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Sort by: Showing all of 10 Customer Reviews
  • Posted November 21, 2009

    Eat More, Weigh Less

    Basically in a nutshell this book lays out information that can't be refutted. They have medical evidence of reversal of heart disease and certain cancers because of the diet. Will the diet help you loose weight? Yes, no doubt about it. Can you stay on this diet? Well, you have to give up fat, that is all fat in your diet. If you can live with that then you're in good. So far that hasn't worked for me. There is I believe more research that Dean Ornish could do to see if "good fats" could contribute to loosing weight and not creating disease.

    2 out of 3 people found this review helpful.

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  • Anonymous

    Posted January 14, 2004

    A Healthier Choice for Weight Loss

    Dr. Dean Ornish is a voice of common sense and scientific soundness. The high protein diets that are so popular are dangerous in that they cause bone damage and kidney damage. High protein diets cause the kidneys to excrete calcium from the bones. This is scientific FACT. High protein diets are also high in fat, which is devastating to the arteries and heart. Dr. Ornish offers a far safer and very effective alternative!

    2 out of 3 people found this review helpful.

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  • Anonymous

    Posted August 6, 2005

    To Question the High Protein Diets

    Dr. Ornish stands by his studies and patients results for many years and has helped many people over come major health issues such as heart diease and diabetes to name a few. While not as popular as high protein diets, this program allows you a great vast of food intake of vitamins and minerals your body needs.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted September 27, 2001

    Makes Sense and It Works!

    I have lost 12 pounds in 6 weeks following the advice in this book - my blue jeans are comfortable again. Dr. Ornish's 'theories' are explained clearly, almost as a manner of common sense. Eating fat will make you fat and keep you fat.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted June 16, 2001

    I'm an Ornish disciple

    Dr. Ornish's books have helped me with my heart disease and i've lost 44lbs and have kept if off for 2.5 years so far. Great life changing stragety.

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted January 9, 2001

    This really works!

    This book has great, healthy advice that works.

    0 out of 2 people found this review helpful.

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    Posted January 2, 2009

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    Posted February 4, 2010

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