In this book he offers a diet and lifestyle program that can be adjusted to suit almost anyone.
Ornish acknowledges that diets don’t work in the long run so he has developed a plan that involves a gradual approach to making healthier lifestyle choices. The program is designed to be adapted to suit your genetics, unique needs, and personal preferences.
The Spectrum is basically an outline for a healthy lifestyle that you will tailor to suit your requirements. You decide the speed and degree to which you want to move along the healthy continuum.
On The Spectrum Diet plan no foods are forbidden and you can eat anything you want. However the closer towards the healthy end of the spectrum, the greater your chance of a successful outcome, in regards to both weight loss and health.
Foods are placed into categories from the healthiest (group 1) to the least healthy (group 5).
If you are already eating the bulk of your diet from groups one and two, and do not have any major health problems, you may only need to make a few changes. However if foods in group 5 form a large part of your diet it may be necessary to make a more significant dietary adjustment.
Unlike the strict diet plans that Ornish is best known for, The Spectrum plan offers the dieter a great deal of flexibility. Small indulgences are permitted however dieters are advised to practice portion control.
Guidance is provided on how to identify your health risks as well as how to customize the diet, fitness, and stress-management components of the program to suit you individually.
Fresh fruits and vegetables, whole grains, legumes, low fat dairy products, egg whites, tofu, soy milk, avocado, nuts, seeds and herb tea.
Multi grain pancakes with strawberry syrup
Peach multi grain griddlecake
The Spectrum Plan advises dieters to undertake a combination of aerobics, strength training and flexibility exercises. Yoga is also recommended for its stress reduction benefits.
The Spectrum retails at $27.
The Spectrum Diet will most appeal to dieters who are interested in weight loss as well as improving or maintaining their health over the long term. It is especially of benefit to dieters who are concerned about reducing the risk of heart disease.
In contrast with Ornish’s previous books, The Spectrum offers a more flexible approach, and provides dieters with a great deal of choice in determining how to adapt the plan to suit their unique individual needs and goals.