Everything About Omni Diet

After grappling with chronic health problems throughout her lifetime and fighting thyroid cancer at 23 years old, registered nurse Tana Amen created the Omni Diet.

Amen had developed several health problems, such as hormonal imbalances, insulin resistance, high cholesterol, and chronic fatigue, by the time she reached her thirties. Despite taking numerous medications, she took charge of her health and created the Omni Diet.

Despite her belief that a vegetarian diet was the optimum choice for her health, she eventually came to the realization that her insulin and cholesterol levels were not improving and that many of the vegetarian foods she consumed were overly processed and contained a lengthy roster of artificial ingredients.

After that, she swung to the opposite extreme by adhering to a diet devoid of sugar, grains, and focused on animal protein. While her energy levels increased, she sensed that she was depriving herself of vital nutrients from vegetables. Ultimately, she embraced a more well-rounded approach that allowed for moderate consumption of both animal and plant-based foods – alternatively known as a flexitarian diet.

The main emphasis of the Omni Diet is to consume a diet comprising 70% plant-based foods and 30% protein. While protein is derived from both animal and plant sources, the diet predominantly refers to lean meats as the protein source. Even though the diet allows for intake from both animal and plant groups, there exist numerous limitations, such as abstinence from dairy, gluten, soy, sugar, corn, potatoes, and artificial sweeteners.

Amen claims to have positively impacted numerous individuals by implementing the Omni Diet, resulting in diminished inflammation, alleviated chronic disease symptoms, improved brain function, and increased satiety without sacrificing satisfaction.

The Omni Diet advocates for consuming a majority of plant-based foods, accounting for 70%, while the remaining 30% is composed of proteins sourced primarily from lean meats. It asserts that adhering to this dietary plan can lead to decreased inflammation, improved cognitive abilities, and the mitigation or eradication of chronic disease symptoms.

What You Can Eat

The Omni Diet shares similarities with the flexitarian diet by prioritizing plant consumption. Additionally, it resembles the paleo diet by excluding dairy and grains. Amen asserts that adhering to a diet consisting of 70% plant-based foods and 30% protein can enhance energy levels, reduce the probability of illnesses, boost brain and hormone performance, result in significant weight loss, and enhance overall well-being.

Fruits and Vegetables

With the exception of potatoes, almost all fruits and vegetables are allowed on the Omni Diet. The consumption of fruits should be restricted to half a cup per day.

• 1/2 cup fruit per day, particularly berries
• Sweet potato (no white potato)
• Green vegetables
• Peppers
• Onions
• Mushrooms

Naturally Raised Lean Meat and Poultry

• Grass-fed beef
• Free-range poultry
• Wild-caught fish

Eggs

Consuming cage-free eggs is permissible on the Omni Diet, however, there is some indication that these eggs may be more nutritious. Nevertheless, conventional eggs still provide a considerable amount of health advantages.

‘Superfoods’

The Omni Diet emphasizes the consumption of food items that are rich in antioxidants and anti-inflammatory properties.

• Broccoli
• Blueberries
• Pomegranate
• Dark, leafy greens such as kale and chard
• Goji berries
• Maca

Healthy Oils

By incorporating healthy oils into your diet, not only will your food taste great, but you will also feel fuller. In addition, consuming oils that contain omega-3 and omega-6 fatty acids can contribute to maintaining optimal heart and brain health. Amen also suggests adding supplements to your routine, such as a daily multivitamin, fish oil, vitamin D, magnesium, and probiotics.

• Olive oil
• Coconut oil
• Almond oil
• Grapeseed oil

What You Cannot Eat

The plan excludes gluten and dairy while exclusively incorporating organic, hormone-free, and anti-inflammatory foods.

Sugary Foods and Alcohol

• Candy
• Sugary desserts
• Alcohol during phase 1 (and preferably not during phase 2; limited to 2 glasses of wine or cocktails per week in phase 3)
• Beer with gluten

Soy and Corn

Soy and corn are excluded from the Omni Diet. The use of soy in diets is controversial; allergy potential and supposed negative effects have led many diets to prohibit it (despite evidence disproving most of these claims). Nevertheless, soy is a valuable source of plant-based protein that aids in muscle building and supplies all 9 essential amino acids.

• Tof
• Soy milk
• Corn
• Cornmeal
• Processed foods containing soy or corn

Grains and Gluten

The elimination of grains and gluten is the main feature of the Omni Diet.

• Bread
• Pasta
• Beer
• Cereal
• Oatmeal
• Rice

Consisting of three phases, the Omni Diet program is designed to last for 6 weeks, with the first two phases being tightly restrictive and the third phase gradually permitting the reintroduction of certain foods.

Phase 1

During the initial stage of the Omni Diet, the emphasis is on moving away from the Standard American Diet (SAD), which predominantly comprises processed foods with high fat and sugar content. The central guidelines of the diet encompass:

• Only eat foods allowed on the diet.
• No foods on the forbidden list should be consumed.
• Limit yourself to a 1/2-cup serving (about 90 grams) of fruit per day.
• Avoid desserts and other restricted items.
• Drink a meal-replacement smoothie — ideally the Omni Diet green smoothie.
• Eat protein every 3–4 hours.
• Drink water over other beverages.
• Visit a sauna twice per week to detox your system.

During the initial 14 days, you will consume only foods that are allowed and refrain from consuming items that are categorized as forbidden. Your meal plan must contain around 30% protein, primarily from low-fat meat, and the remaining 70% should be derived from plant sources.

For your smoothies, aim for a ratio of four parts vegetables to one part fruit, or even better, use no fruit at all. Don’t forget to add a good source of healthy fat and a minimum of 20–30 grams of protein. Check out the smoothie recipes found in the book “The Omni Diet” for inspiration.

It is recommended that you drink an amount of water equal to 50% of your body weight in ounces every day, keeping in mind that the maximum amount you should drink is 100 ounces. For instance, someone who weighs 150 pounds (68 kg) should aim to consume 75 ounces (2.2 liters) of water per day.

Amen suggests that adherents of the diet incorporate vitamin D, magnesium, probiotics, and omega-3 supplements into their daily routine. Additionally, Dr. Daniel Amen has created a line of supplements that Amen endorses.

Phase 2

In Phase 2, which lasts for two weeks, it is recommended to adhere to the guidelines of Phase 1, but permissible to consume desserts that are unprocessed and do not contain sugar or white flour. Included in the book are various examples, such as dark chocolate.

Furthermore, it is anticipated that you will engage in physical activity every day. The publication proposes commencing with a half-hour stroll per day and progressively advancing to a 30-minute workout that targets the entire body, as detailed in the book.

Phase 3

During the last phase of the program, which spans two weeks, you have greater freedom to choose your meals. Although the diet should still be followed 90% of the time, you are allowed to consume up to 10% of non-permitted foods, but it is not recommended.

Amen suggests that if you must give in to a craving, you should try the “three-bite rule”. This means that you should simply take three bites of the food you desire, savoring it, and then discard the remainder.

Although alcohol is permissible, it is not recommended. You may consume a maximum of two servings of wine measuring 5 ounces each (equivalent to 150 milliliters) per week. Nonetheless, beverages that contain sugar or gluten, such as beer or mixed cocktails, must be avoided.

It is permissible to indulge in food during special occasions like weddings, birthdays, or anniversaries, but it is essential to prepare beforehand and pick only one prohibited item to savor. However, there should be no remorse or regret associated with your selection.

Ideally, this phase should be continued indefinitely, but it must be followed for at least 2 weeks.

To see results from the Omni Diet, it is necessary to adhere to a sequence of three 2-week phases. The first two phases are the most stringent, whereas the third phase is somewhat more accommodating. The third phase can be continued indefinitely.

Pros of the Omni Diet

The main emphasis of The Omni Diet lies in consuming nutritious and high-fiber foods, particularly vegetables, while excluding processed foods and those containing high levels of sodium, unhealthy fats, and sugars.

Although the Omni Diet imposes some limitations, it is not particularly challenging to adhere to. The guidelines are clear-cut and unambiguous; prioritize vegetables and low-fat protein, and you’ll be fine.

Promotes physical activity: The Omni Diet emphasizes the importance of exercise, which is often overlooked in many diet plans. It offers exercise instructions for the entire six-week program, beginning with walking and progressing to a comprehensive full-body workout.

The Omni Diet places great importance on fruits and vegetables, and the majority of your meals will consist of either fresh or cooked produce. There are a variety of options available to you, including leafy greens, cruciferous vegetables (such as broccoli and cauliflower), squash, sweet potatoes, citrus fruits, bananas, apples, and many more. These foods are rich in vital macronutrients and micronutrients, which have been shown to benefit overall health.

The Omni Diet instructs you on how to choose healthful foods: Through its emphasis on steering clear of processed food, the Omni Diet will lead you towards selecting, preparing, and relishing more nourishing foods. Furthermore, it serves as a prompt that engaging in physical activity and making dietary alterations are essential for effectively shedding pounds and sustaining weight loss.

Cons of the Omni Diet

Transitioning to the Omni Diet may be challenging initially and may not be viable for the long term. This is especially true if you regularly consume dairy, grains, and processed foods. However, as you progress through the different phases, the limitations become more relaxed.

The Omni Diet may affect one’s social and familial interactions as it mandates the elimination of several staple American foods commonly served during social gatherings. To address this, one may opt to eat before attending the event or bring their own compliant food. For dining out, pre-planning by perusing the restaurant’s menu for compliant options can prove helpful.

Expensive: Amen encourages Omni followers to purchase grass-fed beef, free-range poultry, eggs, and all-organic ingredients. These types of foods might indeed have small benefits compared to conventional foods, but they can get pricey.

Diets that have a defined beginning and end can result in weight gain: Engaging in these types of diets can cause the yo-yo effect, where an individual loses weight rapidly for a brief duration but regains all, or even more of the weight once the diet concludes. The true difficulty lies in keeping off the weight lost post-diet.

Eliminating food groups without good reason: While certain individuals experience allergies or sensitivities to dairy or gluten, this is not the case for the majority of people. In fact, both dairy and gluten play a crucial role in the diets of most Americans as they contain valuable nutrients such as calcium, vitamin D, and various nutritious whole grains.

A weight-loss solution is offered by Omni.

According to the Omni Diet, you can lose up to 12 pounds (5.4 kg) within a period of 2 weeks.

By prioritizing protein and whole, unrefined foods, the Omni Diet promotes weight loss through increased satiety from consuming fewer calories, as well as from incorporating healthy fats and high-fiber vegetables.

Your calorie intake will decrease when you follow the diet due to its numerous restrictions on ultra-processed foods that are high in sugar and fats. Furthermore, introducing more exercise into your daily routine will contribute to a calorie deficit.

Although there is an emphasis on the avoidance of dairy, gluten, and grains, there is limited research to show that this is imperative for achieving weight loss.

Many studies indicate that weight loss programs that prioritize consuming fewer processed foods and more vegetables, fruits, and whole grains are the most effective, instead of cutting out particular food groups or macronutrients.

Although the Omni Diet brings positive modifications to one’s eating habits, the swift shedding of pounds that most individuals undergo is not solely attributed to the reduction of abdominal fat, but rather a simultaneous decrease in water, fat, and muscle mass.

If an individual consumes a reduced amount of calories, they will tap into their glycogen stores for energy. Glycogen retains significant quantities of water- for every gram of glycogen, there are 3 grams of water. As the body utilizes glycogen, it dispels water, which causes a swift drop in weight.

Additionally, there may be a slight decrease in muscle mass. As muscles also retain water, this could result in further loss of water.

Following the significant and rapid decrease in weight, individuals usually encounter a gradual and consistent weight reduction of approximately 1-2 pounds (0.45-0.9 kg) per week. This is attributed to the body adapting to the alteration in calorie consumption and expenditure.

Although some medical professionals may suggest otherwise, losing weight rapidly can pose certain risks and result in eventual weight gain. It is consequently advisable to prioritize gradual weight loss instead. Nevertheless, incorporating more physical activity into your routine, cutting down on processed foods, and choosing healthier options can all contribute to significant weight loss over a prolonged period.

If you consistently follow a diet that emphasizes whole, unprocessed foods and includes regular physical activity, you will probably experience weight loss, particularly if you sustain the diet over a significant period of time. Nevertheless, most of the initially quick weight loss is most likely attributable to a reduction in water weight rather than actual fat loss.