The Atkins Ornish South Beach Zone Diet

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10. EAT LESS RED MEAT. Dr. Atkins may have disagreed, but it's loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer.

11. BEGIN BY MAKING MODERATE CHANGES IN YOUR DIET. IF YOU WANT TO LOWER YOUR CHOLESTEROL LEVEL OR WEIGHT EVEN MORE OR IF YOU HAVE HEART DISEASE AND WANT TO REVERSE IT, YOU MAY NEED TO MAKE BIGGER CHANGES.

12. TALK TO SUPPLIERS. Encourage foodmakers and restaurants to make it convenient and pleasurable to eat more healthfully.

13. CHOOSE QUALITY OVER QUANTITY. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you're eating.

You have a wide range of dietary choices; it's not all or nothing. If you go on a diet and feel constrained, you are more likely to drop it. But if you see your food choices each day as part of a spectrum, then you are more likely to feel free and empowered. If you indulge yourself one day, you can eat more healthfully the next. To the degree you move in a healthful direction on the food spectrum, you're likely to feel better, lose weight and gain health.

Dr. Ornish, director of the Preventive Medicine Research Institute, is the author of Eat More, Weigh Less and other best sellers