O2 Diet
The O2 Diet, created by Keri Glassman, RD, is structured around the Oxygen Radical Absorbance Capacity or ORAC scale. The ORAC scale was introduced by the USDA as a measurement tool that indicates the relationship between free radicals and food. Foods that contain a higher level of antioxidants are higher on the ORAC scale and have a greater defense against free radicals, thus protecting the body from internal damage. Glassman claims that by eating foods high on the ORAC scale, individuals will feel slimmer and have a more positive relationship with their bodies.
The O2 Diet is a 32-day plan based on a point system and divided into three phases. Points are given to a variety of foods depending on how they rate on the ORAC scale.
The first phase is a 4-day cleanse in which dieters consume at least 50,000 ORAC points and stay under 1,200 calories. During this phase, sodium and sugar are eliminated and the same foods are eaten each day.
The second phase is the weight loss phase and requires 30,000 ORAC points and allows 1,400-1,500 calories per day. This phase may last for two or more weeks depending on individual needs.
The third phase has the same components as the second phase, but allows for an extra starch or fruit each day as well as a “conscious indulgence.”
Foods to include:
- Fruits
- Vegetables
- Whole Grains
- Lean protein
- Fish
- Beans
- Low-fat dairyHealthy fats
Foods to avoid:
- Baked goods
- Fat-free foods
- Sugar-free foods
- Fried foods
- High-fat and processed meats
- Soft drinks
- Sweets and added sugars
- Trans fats
- Processed foods
Pros:
- May promote safe, gradual weight loss
- Encourages whole foods
- Includes healthy fats, critical for brain function
Cons:
- Calorie recommendations may be too low for some
- Restricted portions may lead to binges
- May be difficult to avoid fried foods
Sources:
The O2 Diet www.nutritiouslife.com (Links to an external site.)
The O2 Diet www.webmd.com (Links to an external site.)
