Omni Diet Review: Does It Work for Weight Loss?
In 2013, the Omni Diet was introduced as an alternative to processed Western diets, which many blame for the rise in chronic diseases.
It promises to restore energy levels, reverse the symptoms of chronic disease and even help you lose 12 pounds (5.4 kg) in less than 2 weeks.
Despite being criticized by experts as a forbidden diet, many people have reported positive results and you may wonder if this diet will work for you.
However, it is important not to confuse the Omni Diet with the Universal Diet, as these are two separate programs with very different protocols.
This article reviews the pros and cons of the Omni diet and whether science supports its claim.
DIET review score
Overall score: 2.68
Weight loss: 3.0
Healthy eating: 3.75
Durable: 1.5
Whole body health: 2.0
Nutrition: 3.75
Based on evidence: 2.0
SUMMARY:
The Omni Diet promotes complete and unhealthy foods, regular exercise and other healthy behaviors. Nevertheless, its high cost and long list of restrictions make long-term follow-up difficult.
What is the Omni Diet?
The Omni Diet was founded by registered nurse Tana Amen at the age of 23 after a lifelong battle with chronic health problems and a fight with thyroid cancer.
By the age of thirty, Amin had a number of health problems, including hormonal imbalances, insulin resistance, high cholesterol, and chronic fatigue. After taking numerous medications, she decided to take control of her health and develop an omni diet.
Although he believed that a vegetarian lifestyle was a healthier option, he soon realized that his insulin and cholesterol levels were not improving and that the vegetarian diet he processed with a long list of most ingredients. Not natural.
Then, he moved on to other extremes by adopting a grainless, sugar-free animal protein diet. Although his energy levels had improved, he felt he lacked the nutrients he needed.
Finally, he focused on a balanced approach to plant and animal foods, also known as the Flexistian Diet.
The Omni Diet focuses on eating 70% plant foods and 30% protein. Although protein is a macronutrient from plant and animal sources, the diet basically refers to protein as lean meat.
Although the diet consumes both plant and animal products, it has many restrictions. For example, milk, gluten, sugar, soy, corn, potatoes and artificial sweeteners are not allowed.
Following the Omni Diet, Amin claims that it has changed the lives of thousands by reducing inflammation, reducing or eliminating the symptoms of chronic diseases, optimizing brain function and improving perfection without feeling deprived.
SUMMARY:
The omni diet consists of 70% plant foods and 30% protein, mainly from lean meats. The diet promises to reduce inflammation, increase brain function and reduce or eliminate the symptoms of chronic diseases.
How to Follow Omni Diet
The Omni Diet is a 6-week program consisting of three stages. Stages 1 and 2 are extremely limited, while step 3 allows for a gradual reintroduction of food.
STEP 1
The first phase of the Omni Diet focuses on replacing the Standard American Diet (SAD), which consists primarily of processed foods high in fat and sugar.
The main rules of the diet include:
Eat only approved diet foods.
You should not eat any food on the prohibited list.
Limit yourself to serving 1/2 cup (about 90 grams) of fruit per day.
Avoid sweets and other restricted items.
Drink a meal replacement shake, ideally omni diet green shake.
Consume protein every 3-4 hours.
Drink water over other drinks.
Visit the sauna twice a week to detoxify your system.
For the first 2 weeks, you will eat from the approved food list and avoid eating from the prohibited list. Your diet should contain 30% protein (mainly lean meat), the remaining 70% should come from plants.
The smoothie should have a 4-to-1 ratio of vegetables to fruit, or ideally be fruitless. They should include a healthy fat and at least 20-30 grams of protein. The recipes are provided in the "Omni Diet" book.
Drink 50% of your body weight in one ounce of water (but no more than 100 ounces per day). For example, a person weighing 150 pounds (68 kg) should consume 75 ounces (2.2 liters) of water per day.
Finally, the Amen Diet encourages followers to take daily supplements like vitamin D, magnesium, probiotics, and omega-3s. It also promotes a complementary supplement developed by her husband, Dr. Daniel Amen.
STEP 2
In the second phase of 2 weeks, in the second phase 2, you are encouraged to continue with the rules of the first phase 1, but you are allowed to eat expanded sweets that do not contain any type of sugar or white flour. The book provides a list of examples like dark chocolate.
Also, you are expected to practice every day. The book recommends starting with a 30 minute walk every day and gradually increasing to a 30 minute full body workout that is provided in the book.
STEP 3
This 2-week phase allows for more flexibility in terms of food choices and is the last episode of the show. As long as you are on a diet 90% of the time, 10% of the foods on the unapproved list are allowed, but discouraged.
If you must participate, Amin advises following the "three picket rule," which includes taking three bites of forbidden food, enjoying it, and discarding the rest.
The reintroduction of alcohol is allowed but discouraged. She can drink two 5-ounce (150 ml) glasses of wine per week, but avoid alcoholic beverages that contain sugar or gluten, such as beer or mixed cocktails.
She is allowed to enjoy meals during celebrations such as weddings, birthdays or anniversaries. However, she has planned it before and she can only choose one forbidden food that she can enjoy. Still, she says you shouldn't feel guilty about your choices.
This episode should be followed for at least 2 weeks, but ideally indefinitely.
SUMMARY:
The omni diet consists of three three-week stages, which must be followed to see results. The first two stages are the most rigorous, while the final stages have the opportunity for some flexibility. The third episode can be followed indefinitely.
Eat and Avoid Food
The Omni Diet provides a detailed list of foods to include and avoid.
Must Eat Food
Starchy vegetables: arugula, artichokes, asparagus, avocado, beets, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chard, chicory, collard greens, and lettuce, mushrooms, onions, radishes, spinach, sprouts, zucchini (all kinds), tomatoes, zucchini and others
Meat, poultry, and fish: lean, organic, grass-fed, hormone-free, and antibiotic-free breeds (for example, skinless chicken and turkeys; lean beef, gram, lamb, and pork; and wild seafood) Light, herring , mackerel, oysters, salmon, scallops, shrimp, tilapia, trout and tuna)
Protein powder: Unsweetened rice or pea protein powder (can be sweetened with stevia)
Eggs: Caged eggs, Omega-3 (yolk and white allowed)
Fats and oils: Plant-based oils such as almonds, coconuts, grapes, macadamia nuts, and olive oil (must be organic, cold-pressed, and unrefined)
Raw, Nuts and Seeds: All types are allowed, including their butters.
Flours: non-grain flours made of nuts and seeds (e.g., almond flour)
Herbs and spices: all kinds are permitted, can be fresh or dried
Sweeteners: only stevia extract is permitted in small amounts
Beverages: water, green tea, and unsweetened plant milks like almond, coconut, hemp, and rice milk
“Omni NutriPower” foods: cacao powder and nibs (must be 100% pure, “Dutch processed,” and unroasted), coconut and its products (water, milk, meat, butter, oil), goji berries and powder, macadamia nuts and its products (oil, butter), pomegranate (whole and powdered form), and wheatgrass
Foods to Limit
Fruit: choose fresh or frozen berries most often (raspberries, blueberries, blackberries, and strawberries), other fruits are allowed occasionally (e.g., apples, apricots, bananas, cantaloupe, cherries, dragonfruit, grapes, grapefruit, kiwi, lemon, lychee, lime, mangoes, melons, oranges, peaches, pears, pineapple, pomegranates, and watermelon)
Non-gluten grains: brown rice, sprouted Ezekiel bread, pseudocereals (amaranth, buckwheat, and quinoa), steel-cut oats, and tortillas
Plant protein: all beans and lentils must be dried, soaked overnight, and cooked before eating (not permitted in first two phases)
Cooking oils: canola, corn, ghee, safflower, and vegetable oils (try to limit as much as possible)
Sweeteners: limit sugar alcohols (xylitol is the best option), honey must be raw and unpasteurized (use it in small amounts)
Coffee: one 5–6 ounce (150–175-mL) serving of coffee per day before 12:00 p.m. is allowed
To Avoid Food
Vegetables: White potatoes
Carbohydrates: All common sugars (for example, breakfast cereals, instant oatmeal, most breads and white flour, sugar, pasta and rice) and cereals (for example, barley, corn, rye and wheat)
Animal proteins: pork, ham, commercially raised beef and poultry, farmed fish and all processed meats (for example, bacon, cold cut, pepperoni and sausage)
Vegetable proteins: soy based foods (milk, protein bars, protein powders, oils and tribal products, etc.)
Dairy: All dairy products (butter, cheese, cream, ice cream, milk and yogurt) should be avoided; However ghee is allowed
Corn based products: high fructose corn syrup, corn oil, popcorn, cornstarch and corn chips
Processed foods: Baked goods (for example, croissants, donuts and muffins), cakes and muffins, candy, french fries (potatoes, veggies and nachos), cookies, fast food, iced dinners, nutrition bars and sugar-free foods and treats.
Sweeteners - all processed sugars (brown and white sugar, agave and processed maple syrup), artificial sweeteners (for example, aspartame, saccharin and sucrose), berries, jellies and marmalades.
Drinks: All kinds of juices (including 100% juice), energy drinks, lemon juice, fruit peels and regular and diet sodas.
Mixture - Anything that contains restricted ingredients (for example, barbecue sauce, tomato sauce and soy sauce)
Genetically modified (GMO) foods - All GMO foods should be avoided
SUMMARY:
Avoiding the long list of omni diet dairy, gluten, cereals, beans, lentils, potatoes, corn, sugar and other prohibited foods encourages eating whole and unprocessed foods.
Can it help you lose weight?
The biggest claim about the omni diet is that it can help you lose 12 pounds (5.4 kg) in 2 weeks.
The Omni Diet focuses on minimally processed whole foods and emphasizes protein. Eating high-fiber vegetables, healthy fats and protein has been shown to promote weight loss by promoting a feeling of fullness with fewer calories.
Since the diet has a lot of prohibition lists that include a lot of over-processed foods that are high in fat and sugar, you will consume fewer calories before you start. Also, adding more exercise to your routine increases the calorie deficit further.
However, despite the emphasis on avoiding milk, glue and grains, limited research shows that it is important to do so in order to lose weight.
Indeed, most research suggests that the most successful weight loss programs focus on eating less processed foods and eating higher amounts of vegetables, fruits, and whole grains rather than excluding specific food groups or macronutrients.
Despite the positive changes in their diet, the rapid weight loss that most people lose on an omni diet is not only due to a reduction in belly fat, but also due to a combination of water, fat and muscle mass.
When a person eats fewer calories, they start using stored energy known as glycogen, which retains plenty of water: 1 gram of glycogen contains 3 grams of water. As the body burns glycogen, it releases water, resulting in rapid weight loss.
Additionally, a small loss of muscle mass can also occur. Considering that the muscles also retain water, this can lead to excess water loss.
After this large and rapid weight loss, most people experience a smaller, more regular weight loss of about 1 to 2 pounds (0.45 to 0.9 kg) per week, as it adjusts to the amount of calories the body is consuming and the amount of calories burned.
However, most medical experts agree that losing weight too quickly can be risky and can lead to weight loss. Therefore, it is better to focus on a slow and gradual weight loss.
But increasing your daily exercise, eating less processed foods and choosing healthier foods are positive changes that can lead to weight loss over time.
SUMMARY:
By eating more complete and unnecessary foods and exercising regularly, you are more likely to lose weight on a diet, especially if you are stable from the long run. However, the promise of faster weight loss is due to the fact that water weighs less than fat.
Potential benefits
Although many people start an omni diet to lose weight, it also has other potential benefits.
Uncooked whole foods
The Omni Diet focuses on eating whole, unprocessed foods.
Most health experts agree that limiting your intake of excess processed foods is good for your health, as these foods are high in fat, sugar, and unhealthy empty calories.
Eating vegetables, fatty proteins, and healthy fatty foods are associated with better health outcomes, such as a lower risk of obesity, heart disease, diabetes, inflammation, and certain types of cancer.
In fact, a large study that followed 105,159 participants for an average of 5.2 years increased their heart rate and coronary heart disease by 12% and 13%, respectively, for every 10% increase in calories from over-processed foods. .
Therefore, any diet that encourages you to eat more healthy foods will likely benefit your health.
There are no calorie counts.
Unless you follow the 70/30 Diet Guide, you are not expected to count calories on the Omni Diet, which focuses on the nutritional quality of each meal rather than the calorie count.
Since most diets are rich in fiber and protein, they can help control appetite and food intake as they take longer to digest. The diet encourages intuitive eating habits by allowing yourself to eat if your body indicates hunger.
However, intuitive eating is most successful when there are no dietary restrictions. Considering that this diet contains a large list of unrestricted foods, it can raise concerns about food choices and ultimately ignore the basis of listening to what the body wants.
Focus on lifestyle changes
Unlike most diets, the omni diet encourages a holistic approach to health.
In addition to changing your diet, Amen provides healthy cooking tips and teaches readers how to choose healthy foods, read labels, and monitor some exercise.
It also encourages regular practice, gratitude exercises, and stress management techniques like meditation.
SUMMARY:
The omni diet encourages the consumption of more complete and unprocessed foods, which are associated with health and weight control. The diet also encourages your body to listen to its natural sources of appetite and takes a holistic approach to health.
Possible downsides
Despite reports of success stories, the Omni diet has many downsides.
Extremely limited
Although Amin promises to reduce feelings of hunger and deprivation, the diet has a long list of restrictions.
To follow the diet correctly it is necessary to reduce or reduce the amount of dairy, gluten, cereals, sugar, starchy vegetables, beans, lentils and all prepared foods and desserts.
For most people, it leaves very little room for flexibility and ignores other important aspects of eating, such as culture, tradition, and celebration. Beans and lentils, for example, make up a large part of the diet of certain cultural groups, yet they are highly discouraged.
The most successful diets are those that are affordable, culturally acceptable, and enjoyable, and can be followed for the long term.
Diet-focused messages
Although the book aims to take a balanced approach, it encourages a number of behaviors and messages.
For example, the "three-bite rule" limits a person to just three bites of sweet or unrestricted food. The idea is to enjoy the flavor without calories and without sugar, this type of behavior does not take balance.
Furthermore, the book regularly uses terms such as "toxins" and "poisons" to describe foods as harmful and bad, perpetuating the "good versus bad" mentality of the diet. Ultimately, it can promote feelings of guilt and a bad relationship with food.
In fact, those who describe food using ethical terms like "good" and "bad" are less likely to respond to behaviors such as healthy eating and straightening than those who do not use these terms.
Due to the extremely restrictive nature of the diet and the focus on food dislike, this can lead to a negative relationship with diet, especially with a history of adverse eating habits.
Expensive and accessible
Amen suggests a long list of organic foods and supplements that are often more expensive and inaccessible to many.
Also, he discourages expensive and nutritious, cheap foods such as beans, lentils, potatoes, corn and dairy products.
Despite the lack of evidence that this diet will detoxify your body, regular use of gold as a detox is essential. Many do not have regular access to Sana or cannot afford it, which makes this lifestyle more difficult to achieve.
SUMMARY:
The omni diet is extremely limited, expensive and accessible to many groups of people. Despite its claim to encourage an unbalanced lifestyle, it encourages chaotic eating behaviors and has a diet-focused approach.
BOTTOM LINE:
The Omni diet has become popular for claiming a balanced approach to eating.
Eat a whole diet consisting of whole foods, regular exercise, stress management and healthy behaviors. Together these can help you lose weight, especially if you don’t usually follow this type of lifestyle.
However, there are many restrictions on the diet that are not supported by science and ultimately make it extremely difficult to follow the diet in the long run.
Although the diet has some liberating properties, other healthier and more sustainable diets are available.
Article source healthline.com
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