The Omni Diet serves as an alternative to the heavily processed Western diet, often criticized for its contribution to the increasing prevalence of chronic diseases. This dietary approach claims to enhance energy levels, alleviate symptoms associated with chronic conditions, and facilitate a weight loss of approximately 12 pounds (5.4 kg) within just two weeks.

Despite facing skepticism from health experts due to its restrictive nature, numerous individuals have reported favorable outcomes, leading many to contemplate whether this diet could be effective for them. It is crucial to distinguish the Omni Diet from the Omnitrition Diet, as they are distinctly different programs with unique guidelines.

This article delves into the advantages and disadvantages of the Omni Diet while examining the scientific evidence that supports its claims.

• Overall Score: 2.68
• Weight Loss: 3.0
• Healthy Eating: 3.75
• Sustainability: 1.5
• Whole Body Health: 2.0
• Nutrition Quality: 3.75
• Evidence-Based: 2.0

Understanding the Omni Diet

The Omni Diet was created by Tana Amen, a registered nurse who, after grappling with chronic health challenges and facing thyroid cancer at just 23, sought a transformative approach to wellness. Throughout her thirties, Amen encountered a multitude of health issues, including hormonal imbalances, insulin resistance, elevated cholesterol levels, and persistent fatigue. After relying on countless medications, she took the reins of her health and devised the Omni Diet.

Initially, she believed that embracing a vegetarian lifestyle would be the most beneficial for her health; however, she quickly discovered that her insulin and cholesterol levels were not improving. She found that many vegetarian foods she consumed were heavily processed and contained a plethora of unnatural ingredients. This realization prompted her to make a drastic shift toward a sugar-free, grain-free diet focused on animal proteins. While her energy levels experienced a boost, she felt deprived of essential nutrients typically found in plant foods.

While the Omni Diet is inclusive of both plant and animal foods, it also has several restrictions. For instance, it prohibits the consumption of dairy, gluten, sugar, soy, corn, potatoes, and artificial sweeteners. Amen asserts that by adhering to the Omni Diet, she has positively impacted the lives of thousands, helping to reduce inflammation, alleviate or eliminate the symptoms of chronic diseases, enhance cognitive function, and promote a feeling of fullness without deprivation.

How to Embrace the Omni Diet

The Omni Diet is structured as a comprehensive 6-week program, divided into three distinct phases. The initial two phases are notably restrictive, whereas the final phase permits a gradual reintroduction of various food items.

Phase 1

The journey begins with Phase 1, which emphasizes transitioning away from the Standard American Diet (SAD) that is predominantly filled with processed foods high in fats and sugars. This phase sets the foundation for healthier eating habits.

Core principles of the diet include:

• Adhere strictly to the foods permitted on the diet.
• Completely avoid items listed on the forbidden list.
• Restrict fruit intake to a 1/2-cup serving (approximately 90 grams) per day.
• Steer clear of desserts and other restricted items.
• Consume a meal-replacement smoothie, preferably the Omni Diet green smoothie.
• Include a source of protein every 3–4 hours.
• Prioritize water over other beverages.
• Utilize a sauna twice a week for detoxification.

During the first two weeks, you will exclusively consume foods from the approved list while avoiding all items on the forbidden list. Aim for a diet composed of 30% protein (primarily from lean meats) and the remaining 70% from plant-based sources. Smoothies should ideally maintain a 4-to-1 ratio of vegetables to fruit, or even better, contain no fruit at all. Include a healthy fat source and at least 20–30 grams of protein per serving. Recipes can be found in “The Omni Diet” book.

It is recommended to drink half of your body weight in ounces of water daily, not exceeding 100 ounces. For instance, a person weighing 150 pounds (68 kg) should aim for 75 ounces (2.2 liters) of water daily. Lastly, Amen encourages dieters to take daily supplements, including vitamin D, magnesium, probiotics, and omega-3s. She also promotes a line of supplements crafted by her husband, Dr. Daniel Amen.

Phase 2

In the second two-week phase, known as Phase 2, dieters are encouraged to maintain the rules established in Phase 1 but can now enjoy unprocessed desserts that are free of added sugars or white flour. The book includes a variety of suggestions, such as dark chocolate. Moreover, daily physical activity is highly encouraged. The book suggests beginning with 30 minutes of walking each day, gradually progressing to a full-body workout lasting 30 minutes, which is outlined in the book.

Phase 3

This two-week phase introduces greater flexibility in food choices and marks the final stage of the program. As long as you adhere to the diet 90% of the time, you may indulge in 10% of foods from the non-permitted list, though this is not advisable. If you choose to indulge, Amen advises following the “three-bite rule,” which allows for three bites of a forbidden food, savoring the taste, and discarding the remainder. Alcohol can be cautiously reintroduced, albeit with caution. You may enjoy up to two 5-ounce (150-mL) glasses of wine each week, while steering clear of sugary or gluten-containing alcoholic beverages like beer or mixed drinks.

Celebratory occasions such as weddings, birthdays, or anniversaries permit enjoyment of certain foods. However, it is advised to plan ahead and select only one forbidden food to indulge in, and you should not feel guilty about this choice.This phase can be followed for a minimum of two weeks, but ideally, it can be sustained indefinitely. The Omni Diet comprises three 2-week phases that must be adhered to for optimal results. The initial two phases are the most stringent, while the final phase offers a bit more flexibility, which can be maintained indefinitely.

Essential Foods to Include and Avoid

The Omni Diet outlines a comprehensive list of foods that are beneficial to incorporate into your meals, as well as those to steer clear of for optimal health.

Recommended Foods

• Non-starchy vegetables: arugula, artichokes, asparagus, avocado, beets, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chard, chicory, collard greens, cucumber, eggplant, fennel, garlic, jicama, kale, lettuce, mushrooms, onions, radishes, spinach, sprouts, squash (all varieties), tomatoes, zucchini, and more.
• Meat, poultry, and fish: opt for lean, organic, grass-fed, hormone-free, and antibiotic-free selections, including skinless chicken and turkey, lean cuts of beef, bison, lamb, pork, along with wild fish and shellfish such as clams, halibut, herring, mackerel, mussels, salmon, scallops, shrimp, tilapia, trout, and tuna.
• Protein powder: utilize sugar-free pea or rice protein powders, with those sweetened using stevia being acceptable.
• Eggs: choose cage-free, omega-3 enriched eggs (both yolks and whites are allowed).
• Fats and oils: incorporate plant-based oils such as almond, coconut, grapeseed, macadamia nut, and olive oils (ensure they are organic, cold-pressed, and unrefined).
• Raw, unsalted nuts and seeds: all varieties are permitted, including their respective butters.
• Flours: use non-grain flours made from nuts and seeds (for instance, badam ka aata or almond flour).
• Herbs and spices: feel free to use all types, whether fresh or dried.
• Sweeteners: only small amounts of stevia extract are allowed.
• Beverages: enjoy water, green tea, and unsweetened plant-based milks like almond, coconut, hemp, and rice milk.
• “Omni NutriPower” foods: include cacao powder and nibs (must be 100% pure, “Dutch processed,” and unroasted), coconut and its derivatives (water, milk, meat, butter, oil), goji berries and powder, macadamia nuts and their products (oil, butter), pomegranate (both whole and powdered), and wheatgrass.

Foods to Moderate

• Fruit: prioritize fresh or frozen berries such as raspberries, blueberries, blackberries, and strawberries, while enjoying other fruits 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: consume brown rice, sprouted Ezekiel bread, pseudocereals (like rajgira, buckwheat, and quinoa), steel-cut oats, and tortillas in moderation.
• Plant protein: all beans and lentils should be dried, soaked overnight, and thoroughly cooked before consumption (not allowed in the initial two phases).
• Cooking oils: limit the use of canola, corn, ghee, safflower, and vegetable oils.
• Sweeteners: be cautious with sugar alcohols (xylitol is preferable), and use raw, unpasteurized honey sparingly.
• Coffee: a single 5–6 ounce (150–175 mL) cup of coffee is permissible each day before noon.

Foods to Eliminate

• Vegetables: avoid white potatoes.
• Carbohydrates: all simple carbohydrates such as breakfast cereals, instant oatmeal, most breads, white flour, sugar, pasta, and rice, along with grains (including barley, corn, rye, and wheat) should be excluded.
• Animal protein: refrain from consuming pork, ham, commercially raised beef and poultry, farmed fish, and all processed meats (like bacon, luncheon meats, pepperoni, and sausage).
• Plant protein: avoid soy-based products (including milk, protein bars, protein powders, oils, and byproducts).
• Dairy: all dairy items should be eliminated (butter, cheese, cream, ice cream, milk, and yogurt), with the exception of ghee.
• Corn-based products: avoid high fructose corn syrup, corn oil, popcorn, cornstarch, and corn chips.
• Processed food: stay away from baked goods (such as croissants, donuts, and muffins), cakes and cupcakes, candy, chips (potato, veggie, and nacho), cookies, fast food, frozen dinners, nutrition bars, and sugar-free items.
• Sweeteners: all processed sugars (including brown and white sugar, agave, and processed maple syrup), artificial sweeteners (like aspartame, saccharin, and sucralose), and jams, jellies, and marmalades should be removed from your diet.
• Beverages: exclude all types of juice (even those labeled as 100% juice), energy drinks, lemonade, fruit punch, and both regular and diet sodas.
• Condiments: avoid any that contain restricted ingredients (such as barbecue sauce, ketchup, and soy sauce).
• Genetically-modified (GMO) foods: all GMO products should be strictly avoided.

The Omni Diet promotes a lifestyle rich in whole, unprocessed foods while advising against the consumption of dairy, gluten, grains, legumes, potatoes, corn, sugars, and an extensive list of other restricted items.

Can it Assist in Weight Loss?

Among the most significant claims of the Omni Diet is its potential to help individuals lose around 12 pounds (approximately 5.4 kg) within just two weeks. This diet emphasizes the consumption of whole, minimally processed foods while placing a strong focus on protein intake. Incorporating a variety of fiber-rich vegetables, healthy fats, and proteins has been shown to aid in weight management by fostering a feeling of fullness on fewer calories.

Due to its extensive list of restrictions, which includes many ultra-processed foods laden with unhealthy fats and sugars, participants in the Omni Diet typically consume fewer calories than they did prior. Furthermore, integrating more physical activity into your lifestyle significantly supports creating a calorie deficit.

Nevertheless, despite the diet's strong stance against dairy, gluten, and grains, there is limited research indicating that such eliminations are essential for effective weight loss. In fact, many studies suggest that successful weight loss programs prioritize reducing the intake of processed foods while increasing the consumption of vegetables, fruits, and whole grains, as opposed to cutting out specific food groups or macronutrients altogether.

While individuals may experience positive dietary changes, the rapid weight loss often observed among those following the Omni Diet is not solely a result of fat loss; it generally reflects a combination of losing water weight, fat, and sometimes muscle mass. When caloric intake decreases, the body begins to utilize stored energy, known as glycogen, which retains significant amounts of water—specifically, 1 gram of glycogen can hold onto 3 grams of water. As glycogen is burned for energy, it releases this water, leading to an initial swift decrease in weight.

Additionally, a slight loss of muscle may occur, which can further contribute to water loss since muscle tissue also retains water. After this initial steep decline in weight, many individuals experience a more gradual and steady weight loss of roughly 1–2 pounds (about 0.45–0.9 kg) per week, attributed to the body adjusting to the new caloric intake and the overall energy expenditure.

Most health professionals concur that losing weight at an excessively rapid pace can pose health risks and may ultimately result in regaining the lost weight. Thus, it is generally advisable to aim for a slow and steady approach to weight loss. Nonetheless, enhancing daily physical activity, minimizing processed food consumption, and choosing healthier food alternatives are constructive modifications that can result in significant weight loss over time. By prioritizing whole, unprocessed foods and engaging in regular physical activity, you are likely to achieve weight loss on this diet, particularly if you maintain it over the long term. However, the swift weight loss often advertised is likely more reflective of water weight reduction rather than fat loss.

Potential Benefits

While many individuals embark on the Omni Diet primarily for weight loss, it offers a range of additional potential benefits that are worth considering.

Whole, Unprocessed Foods

The cornerstone of the Omni Diet is a commitment to consuming whole, unprocessed foods. Most nutrition experts, including those in India and Australia, agree that reducing the intake of ultra-processed foods is crucial for improving overall health, as these products are often laden with unhealthy fats, sugars, and empty calories. A diet rich in vegetables, lean proteins, and healthy fats is associated with enhanced health outcomes, such as a reduced risk of obesity, heart disease, diabetes, inflammation, and certain cancers. For instance, a significant study that tracked 105,159 individuals over a median period of 5.2 years revealed that for every 10% increase in calories derived from ultra-processed foods, participants faced a 12% and 13% higher risk of developing cardiovascular disease and coronary heart disease, respectively. Thus, any diet that encourages the consumption of more whole, unprocessed foods is likely to contribute positively to your health.

No Calorie Counting

On the Omni Diet, as long as you adhere to the 70/30 rule, there is no requirement to count calories. Instead, the focus is placed on the nutritional quality of each meal rather than solely its caloric value. Because the foods included in this diet are generally high in fiber and protein, they can assist in regulating your hunger and food intake, as these nutrients tend to digest more slowly. Additionally, the diet promotes an intuitive eating approach, allowing you the freedom to eat when your body indicates hunger. However, intuitive eating tends to be most effective in the absence of food restrictions. Given that this diet has an extensive list of prohibited foods, it might inadvertently heighten anxiety around food choices, which can undermine the concept of truly listening to your body's needs.

Focus on Lifestyle Changes

In contrast to many conventional diets, the Omni Diet advocates for a holistic approach to health. Beyond simply modifying your dietary habits, Amen provides practical cooking tips and educates readers on making healthier food choices, understanding food labels, and exercising portion control. Furthermore, she encourages integrating regular physical activity, practicing gratitude, and employing stress-management techniques, including meditation. Ultimately, the Omni Diet promotes an increase in the consumption of whole, unprocessed foods, which are connected to improved health and effective weight management. By emphasizing the importance of listening to your body's natural hunger signals, it fosters a comprehensive approach to well-being.

Potential Downsides

While there are numerous success stories associated with the Omni Diet, it is important to recognize its considerable drawbacks.

Highly Restrictive

Despite Amen's assurances of reduced hunger and deprivation, the diet comes with an extensive list of restrictions that may not be practical for everyone.

Proper adherence to the diet necessitates the elimination or significant reduction of dairy (dahi), gluten, grains, sugars, starchy vegetables, beans (rajma), lentils (dal), and all pre-packaged foods and desserts. This leaves minimal flexibility for most individuals and overlooks vital aspects of eating that encompass culture, tradition, and festivities. For instance, beans and lentils are staple ingredients for many cultural communities, yet they are prominently discouraged. Research indicates that the most sustainable diets are those that are not only affordable but also culturally appropriate and enjoyable, allowing individuals to follow them in the long term.

Diet-Centered Messaging

Although the accompanying literature claims to promote a balanced approach, it inadvertently fosters several concerning behaviors and messages. For instance, the proposed “three-bite rule” restricts individuals to just three bites of a dessert or any forbidden food. While the intention is to savor the taste without the accompanying calories and sugar, this mindset fails to nurture a sense of balance. Furthermore, the text frequently employs terms such as “toxin” and “poison” to characterize certain foods as harmful, which reinforces the binary view of food as either “good” or “bad.” Such language can cultivate feelings of guilt and create a negative relationship with food.

Studies suggest that individuals who label food with moralistic terms, like “good” and “bad,” tend to engage in less healthy eating habits and coping mechanisms, including stress eating, compared to those who do not use such terminology. Given the diet's rigid nature and its tendency to demonize food, it may contribute to an unhealthy relationship with food, particularly among those with a history of disordered eating.

Expensive and Inaccessible

Amen advocates for a comprehensive list of organic foods and supplements that are often more costly and out of reach for many individuals. Moreover, she advises against budget-friendly food items such as beans, lentils, potatoes, corn, and dairy products that are both nutritious and economical. This diet also suggests regular sauna use for detoxification, despite insufficient evidence supporting its efficacy in cleansing the body. Access to a sauna is not feasible for everyone, and the associated costs can make this lifestyle even more challenging to maintain.

The Bottom Line

The Omni Diet has gained significant traction due to its assertion of being a well-rounded dietary approach. This diet promotes a holistic lifestyle that includes consuming whole foods, engaging in regular physical activity, effectively managing stress, and adopting other beneficial habits. Collectively, these elements may facilitate weight loss, particularly for individuals who typically do not adhere to such a lifestyle. Nonetheless, the Omni Diet imposes numerous restrictions that lack scientific backing, ultimately rendering it challenging to maintain in the long term. While the diet offers a few positive aspects, there exist other nutritious and more sustainable dietary options to consider.