The O2 Diet
The O2 Diet: How It Works continued...
The final two-week phase is essentially the same as Phase Two with an extra
starch or fruit each day and a weekly indulgence such as a glass of wine or
small piece of chocolate.
Here are sample meal plans for the various phases of the plan:
4-Day Cleanse: (You eat the same foods all four days)
Breakfast: One egg plus three egg whites with basil; green tea;
water with lemon
Snack: Granny Smith apple with cinnamon
Lunch: Spinach with vinegar; 3-4 ounces fish with spices; 8 pecan
halves; water with lemon
Snack: Steamed artichoke; green tea
Dinner: Romaine and veggie salad with 1 teaspoon olive oil; steamed
asparagus; 3-4 ounces lean protein with spices; blueberries; water with
Phase 2 Sample Meal Plan
Breakfast: 1 peach, 6 ounces fat-free yogurt, 8 pecans, and
Snack: Celery w/ 2 tsp. almond butter and cinnamon
Lunch: Quick Cobb Salad (recipe provided)
Snack: 6 oz. fat-free yogurt, 2 oz. pomegranate juice, 1/2 cup
Dinner: Salmon with raspberry balsamic glaze (recipe provided)
Phase 3 Meal Plan
Same as Phase 2, with the addition of:
- One starch or fruit serving daily
- One "conscious indulgence" per week
Glassman estimates you can lose 2-5 pounds in the first four days of the
antioxidant-rich diet (about half from water weight), and 1-2 pounds weekly
during the remainder of the diet.
She says you won’t feel like you are on a diet once you add the little
indulgences. "In the last phase, the plan feels closer to real life and is more
sustainable and adaptable to traveling or eating out," she says.
Ultimately, you're encouraged to follow The O2 Diet for life to help
you maintain the weight loss you achieved on the 32-day diet.
The O2 Diet: What the Experts Say
It certainly won't hurt you to eat lots of nutrient-dense, less-processed
foods, but do you really need 30,000 or more ORAC points a day?
It's not clear whether antioxidant activity can be used as a measure for
weight loss success, says American Dietetic Association spokeswoman Lona
Sandon, Med, RD.
"There is not enough evidence to use the ORAC scale as a tool for weight
loss, because even if a food has a high ORAC value, it may not increase the
antioxidant levels or be used by the body to fight free radicals," says Sandon,
assistant professor of clinical nutrition at University of Texas Southwestern
Sandon views The O2 Diet as a gimmicky way to package a
nutrient-dense, low-calorie diet that is built mainly on sound nutritional
concepts. Still, she does see some dietary shortcomings.
"The plan is super-nutritious and will meet the [government's] Dietary
Guidelines for fruits and vegetables, but it comes up short on dairy, calcium,
whole grains, protein, and calories unless you are a sedentary woman," she
Her advice: Add a serving of low-fat dairy and whole grain (about 250
calories' worth) to boost protein and calcium and satisfy hunger.
Even if you don’t follow the plan long term, Sandon suggests paying
attention to the nutritious foods highlighted on The O2 Diet, which
should be included in any healthy diet.