The Ornish Diet emphasizes nutrient-dense ingredients like fruits, veggies, and plant-based proteins, making it an excellent option if you're looking to lose weight.According to one study in 20 people, following the Ornish Diet for 1 year resulted in an average weight loss of 7.5 pounds (3.3 kg), which was greater than other popular diets like Atkins, Weight Watchers, and the Zone Diet Similarly, another 1-year study found that 76 participants who followed the Ornish Diet lost an average of 5 pounds (2.2 kg) Furthermore, other studies show that switching to a vegetarian diet could aid weight loss.with type 2 diabetes, following a vegetarian diet for 6 months was significantly more effective than a low-calorie diet at promoting fat loss .Aids disease preventionPromising research suggests that the Ornish Diet could help prevent chronic disease.In fact, studies show that vegetarian diets may be associated with a lower risk of heart disease, diabetes, and obesity Other studies have found that vegetarian and vegan diets may be linked to a lower risk of certain types of cancer, including stomach, colorectal, prostate, and breast cancer What's more, one small study in 18 people compared the effects of three popular diets, including the Ornish Diet, over 4 weeks.The Ornish Diet reduced levels of total cholesterol, triglycerides, LDL (bad) cholesterol, and inflammation, all of which are risk factors for heart disease Flexible and easy to followUnlike other diet plans that require you to carefully count calories or track your nutrient intake, the Ornish Diet requires minimal effort and is relatively easy to follow.According to the diet's creator, aside from certain animal products, no foods are completely off-limits on the plan - though some ingredients should be limited.Even certain prepackaged convenience items like veggie burgers or whole-grain cereals are permitted in moderation, provided they contain fewer than 3 grams of fat per serving.Given that the diet is not overloaded with complicated rules and regulations, it's easy to stick to in the long run.Foods to eat and avoidThe Ornish Diet is a lacto-ovo-vegetarian diet that encourages a variety of whole foods, including fruits, vegetables, and legumes.Foods to eatHere are some foods that you can enjoy as part of the Ornish Diet: Fruits: apples, bananas, oranges, kiwi, grapefruit, berries, pomegranate, melons, pears, apricotsVegetables: broccoli, cauliflower, kale, cabbage, peppers, garlic, onions, spinach, zucchiniLegumes: kidney beans, chickpeas, lentils, black beans, lima beans, pinto beansWhole grains: quinoa, amaranth, buckwheat, barley, farro, brown rice, oatsProtein sources: tempeh, tofu, egg whitesHerbs and spices: garlic, cumin, turmeric, coriander, cilantro, parsley, cinnamon, nutmegFoods to limitThe following foods are also permitted in limited amounts on the diet: Nuts and seeds (3 or fewer small servings per day): walnuts, almonds, cashews, pecans, pumpkin seeds, chia seeds, flax seedsLow-fat packaged foods: whole-grain cereals, whole-grain crackers, veggie burgersCaffeinated beverages: up to one cup of coffee or two cups of black tea/decaf coffee per dayDairy products (2 or fewer servings per day): non-fat yogurt, skim milkFats: olive oil, avocados, coconut oil, butter, vegetable oil, canola oil, olivesRefined carbs (2 or fewer servings per day): white pasta, crackers, biscuits, white bread, pancakes, flour tortillas, white rice, honey, agave, brown sugar, white sugarAlcohol (up to 1 serving per day): wine, beer, liquorProcessed foods: high-fat convenience meals, baked goods, fast food, potato chips, pretzelsFoods to avoidHere are some of the foods to avoid on the diet plan: Meat: beef, lamb, goat, vealSeafood: salmon, mackerel, tuna, anchovies, sardines, shrimp, lobsterPoultry: chicken, turkey, goose, duckEgg yo