O2 Diet

Bowl of strawberries

The O2 Diet is a diet designed by nutrition expert Keri Glassman, who owns her own "whole body" nutrition practice in New York City. The program is based on an antioxidant-rich diet with loads of whole grains, fruits, vegetables, and lean proteins and the elimination of processed foods, artificial sweeteners, fatty meats, soft drinks, and more.

About the O2 Diet Plan

The O2 Diet plan does not count calories, carbohydrates, or fat grams like typical diets. Instead, it counts the antioxidant activity of the foods you consume, or ORAC (oxygen radical absorbance capacity). According to Glassman, the diet can benefit your health in a whole host of ways, including:

  • Improved energy
  • Weight loss
  • Potentially reduced risk for certain diseases (due to antioxidants)
  • Better skin and hair

The O2 diet is based on a three-phase, 32-day plan.

O2 Diet Foods

The diet emphasizes whole, natural foods, especially fruits and vegetables in their raw, natural state, which usually contains the most vitamins.

  • Fresh vegetables
  • Fish
  • Green tea
  • Eggs
  • Spices
  • Lean meats, such as chicken, turkey, and more
  • Berries
  • Yogurt
  • Nut butters

The program allows dieters to consume as many vegetables as they want. It also encourages individuals to consume green tea and healthy portions of fruits, lean proteins, starches, and more.

Diet Phases

The diet consists of three phases, as follows.

The Cleanse

The plan is kick-started by a four-day cleanse. This cleanse includes a daily allotment of about 1200 calories and 50,000 ORAC points daily, getting your system ready for weight loss. Your menu should look the same for all four days.

Phase 2

The second phase is the main part of the diet and can be elongated to achieve greater weight loss. This phase includes a calorie allotment of about 1400 to 1500 calories and 30,000 ORAC points daily.

Phase 3

Phase 3 still incorporates the basic tenants of Phase 2, but allows for the occasional indulgence of dessert, and adds a serving of grain or fruit.

Foods to Eliminate

This unique diet eliminates several foods that often contribute to weight gain and other unhealthy habits. These include the following.

  • Sweets, such as cookies, cakes, and other baked goods
  • Fried foods
  • Sugar-free foods
  • Fat-free foods
  • Fast foods
  • Processed foods, especially pre-packaged foods
  • Trans fats
  • Added sugars
  • Processed meats

Beyond the Diet

In addition to the nutritional guidelines, Glassman suggests several lifestyle changes. These include the following.

  • Regular exercise
  • Adequate sleep
  • Stress management
  • Regular sexual activity

What Experts Say

As with any diet plan or weight loss program, the O2 Diet has its critics. The majority of critics simply point to the difficulty with pursuing a low calorie diet in the long term, though this diet is not nearly as low as many others on the market today. Others suggest some dieters on the O2 diet may experience hunger due to a lower amount of protein in their diet.

Despite the criticism the diet has received, many professionals applaud the food lists in the book and on the program as excellent sources of healthy vitamins, minerals, and antioxidants.

If you are considering following the O2 Diet, be sure to consult your doctor to ensure it will not affect any medical conditions you may have. A nutritionist can help tailor the diet to your unique medical needs.

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