Omni Diet: What You Can Eat, How It Works, Pros And Cons

Rohan Mathew

Updated on:

Omni Diet

There is a never-ending list of diets today one of them is the Omni diet. Omni diet is a diet plan that is followed for weight loss and it is similar to a flexitarian diet and paleo diet. This diet is one diet that not only helps you lose weight it also gives you healthy eating patterns, adds exercise to your daily routine, and boosts your health. Like every other diet, this diet also has its pros and cons. Before opting for the diet you must under it. Below we have mentioned everything related to the diet.

What Is The Omni Diet?

Omni diet is a diet plan where you eat maximum plant foods and lean proteins. This is a diet that takes the best nutrients from plant-based diets and high protein diets. It is the best combination diet of both.

The diet will give you complete health benefits that are nutrients from plants and the lean protein you eat will make you feel full as well as sustain energy plus it will stabilize your blood sugar.

The diet consists of 70% plant food and 30% protein.

The diet was established by a nurse named Tana Amen who has a lifelong battle of chronic health and thyroid cancer when she was 23 years old. When she reached the age of 30s, she developed many health issues like hormonal imbalances, high cholesterol. The health issues also included insulin resistance and chronic fatigue which lead her to take endless medicines. At this point, she decided to take care and control of her health and developed the Diet.

Following a vegetarian lifestyle which is believed to be the healthiest, she noticed that her insulin levels and cholesterol level did not improve. So she added sugar-free and grain-free animal protein to her diet.

How Does Omni Diet Works?

Omni diet works with a diet plan of 6 weeks that has 3 phases. Phase 1 and 2 are restrictive whereas phase 3 will allow you to slowly reintroduce food.

The diet plan is made up of 70% plant food and 30% protein intakes. The plant foods give you every nutrition and the lean proteins that you eat will keep you full for a long time plus your cholesterol and sugar levels will be controlled.

Which helps you lose your weight with all health benefits.

Omni Diet Plan

The complete Omni weight loss Diet plan is a 6-week program. It is divided into 3 phases where the first two phases are very strict whereas the 3rd phase will allow you to gradually add foods to your diet. Many delicious Omni diet recipes can be eaten. The plan also includes exercises which is also an important part of a healthy lifestyle. Let’s understand the diet plan and the foods that you can eat in the diet.

Omni Diet Phase 1

Phase 1 of the diet of 2 weeks where the food you eat will have high fat and sugar. In these weeks you are allowed to eat the permitted foods and you have to strictly avoid eating anything that is on the forbidden list. Just remember that your diet must be a combination of 70% of food from plants and 30% should be protein mainly lean protein.

The smoothies you have during these 2 weeks should be of 4:1 ratio that is 4 part of vegetables and 1 part of fruits and it would be even great if you avoid adding fruit. Also, include healthy fat in it with 20 to 30 grams of proteins in it.

You must drink lots of water but not more than 100 ounces. For example, if your weight is 150 pounds or 68 kg then you must drink at least 75 ounces or 2.2 liters of water daily.

Plus the followers of the diet also opt for some Omni diet supplements like Vitamin D, Magnesium, and omega-3. Omni Diet Phase 1 food list is the food you can eat list mentioned below

Omni Diet Phase 2

The second 2 weeks of the diet are phase 2. Here your diet is the same as in phase 1 but in phase 2 you are allowed to eat some unprocessed desserts that have no added sugar or white flour in it. Plus you have to exercise daily. You can start with 30 minutes of walking and then slowly you can increase it to 30 minutes of a full-body workout. Omni Diet Phase 2 food list is the food you can eat list mentioned below

Omni Diet Phase 3

The last 2 weeks of the diet are known as phase four. This is the part where you get to eat many food items that can be added to your diet. In this phase, you can follow the diet 90% of the time and be a bit flexible for 10% of the food but it is mostly not recommended.

Here Amen has recommended implementing the 3 bite rule. Where you can have 3 bites of the forbidden food and enjoy it. Also if you like you can have alcohol but not more than 5 ounce or 150 ml of wine in a week. But you must avoid any alcoholic beverages that have sugar or gluten in it.

You can also enjoy your favorite food at the time of celebrating occasions like weddings, birthdays and anniversaries. But you must plan you’re your diet and eat only a limited food of your choice.

You can follow this phase for 2 weeks and ideally it can be followed by you indefinitely.

Omni Diet Plan rules

The diet has some basic rules that should be strictly followed by you especially for the first 2 phases that are the first 4 weeks. Here are the Omni diet instructions

  •       You have to eat the foods that are in the list of allowed foods
  •       You have to strictly not eat any food that is forbidden
  •       You must limit your fruit serving to ½ cup that is 90 grams
  •       Do not eat any dessert of restricted food
  •       Replace the smoothie with Omni diet green smoothie
  •       You should eat protein every 3-4 hour
  •       Don’t forget to drink water over beverages
  •       You must visit the sauna at least 2 times a week to detox your system

Omni Diet Food

Here is a list of food for your Omnidiet. The food list is divided into 3 parts Food to eat, Food that can be eaten but in limited portion, and foods that are strictly not allowed. Let’s know the foods.

The food you can eat

Below we have listed the foods that you can eat in your Omni diet meal plan

Non-Starchy Vegetables

  • Avocado
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Collard greens
  • Cucumber
  • Eggplant
  • Fennel
  • Garlic
  • Kale
  • Lettuce
  • Mushrooms
  • Radish
  • Spinach
  • Sprouts
  • Squash
  • Tomatoes
  • Zucchini, etc

Meat, Poultry, and Fish

  • Lean
  • Organic
  • Grass-fed
  • Hormone-free
  • Skinless chicken
  • Skinless turkey
  • Lean beef
  • Pork
  • Bison
  • Lamb
  • Wild fish
  • Mussels
  • Salmon
  • Scallops
  • Shrimp
  • Tuna
  • Trout
  • Antibiotic-free varieties

Protein Powder

  • Sugar-free pea
  • Rice protein
  • Stevia sweetened are permitted


  • Omega 3 eggs
  • Cage-free

Fats and oil

  • Plant-based oils like almond, coconut, olives that should be unrefined, organic, and cold-pressed

Raw, unsalted nuts


  • Flours that are made of nuts like almond flour

Herbs and spices


  • Stevia in small amounts


  • Green Tea
  • Water
  • Unsweetened plant kinds of milk like almond, coconut, or rice milk

Omni NutriPower Foods

Food You Can Eat Limited

Below we have listed the foods that you can eat but in a limited portion your Omni diet meal plan


  • All berries
  • Apples
  • Apricots
  • Bananas
  • Cherries
  • Grapes
  • Grapefruit
  • Kiwi
  • Lemon
  • Lime
  • Mangoes
  • Melons
  • Oranges
  • Peaches
  • Pears
  • Pineapples
  • Pomegranates, etc

Non Gluten Grains

  • Brown rice
  • Sprouted Ezekiel bread
  • Pseudocereals like amaranth, buckwheat & quinoa
  • Steel coated oats
  • tortillas

Plant Protein

  • All beans
  • All lentils

These should be soaked a night before and cook them before you eat them (you can eat this only in phase 3)

Cooking Oil

  • Canola
  • Corn
  • Ghee
  • Safflower
  • Vegetable oils
  •       Sweeteners
  • Limited sugar alcohols like xylitol
  • Raw honey


5 to 6 ounces that are 150 to 175 ml per day that too before 12 pm

Food to Avoid

Below we have listed the foods that you are not allowed to eat in your Omni diet meal plan


White Potatoes


  • Breakfast cereals
  • Instant oatmeal
  • Bread
  • White flour
  • Sugar
  • Pasta
  • Rice
  • grains

Animal Protein

  • Processed meats
  • Ham
  • Pork
  • Commercially raised beef and poultry

Plant Protein

  • Soya-based foods


Call dairy products except for ghee


  • Any kind of sugar
  • Artificial sweeteners
  • Jams
  • jellies

Corn-based products

Processed food

  • Baked food items
  • Cakes
  • Candy
  • Chips
  • Cookies
  • Donuts
  • Frozen dinners
  • Nutrition bars
  • Sugar-free foods


  • All juices
  • Energy drinks
  • Lemonade
  • Fruit punch
  • Diet sods


  • every this is restricted like ketchup, soya sauce

GMO food

  • Genetically Modifies Food

Omni Diet Pros And Cons

Like any other diet, Omnidiet also has its advantages and disadvantages. It is necessary to know everything before you think of trying the diet.


  •       You are encouraged to eat fruits and vegetables
  •       You adapt healthy habits
  •       The diet is very simple
  •       Exercise is added to your daily routine


  •       It may be difficult at the start
  •       It is not very sustainable
  •       It may interfere with your social & family life
  •       Many food groups are cut unnecessarily

Omni Diet Results

As claimed Omnidiet can help you lose nearly 12 pounds or 5.4 kg weight in just 2 weeks.

The researchers say that the most effective diet is the one which encourages eating very less processed food and eat more vegetables, fruits. Although if you follow any diet and go back immediately to your regular food intake you may gain weight rapidly

Omni Diet Review

The Omni diet allows you to eat less processed food and eat protein. Also, you eat a lot of fiber-rich vegetables and healthy fats. All this helps you losing weight and you feel full stomach. Experts say that when we lose weight more quickly we can gain it back also quickly


What can you eat on the Omni diet?

  •       Non-Starchy Vegetables
  •       Meat, Poultry, and Fish
  •       Protein Powder
  •       Eggs
  •       Fats and oil
  •       Raw, unsalted nuts
  •       Flours
  •       Herbs and spices
  •       Sweeteners
  •       Beverages
  •       Omni NutriPower Foods

What is the Omni drops diet plan?

The diet consists of 70% plant food and 30% protein. You have to eat as much plant food and lean protein with some exercises.

Is a 500 calorie diet safe?

The 500 calorie diet should be strictly followed under the supervision of your doctor. Even though you will lose weight but it may result in a risk of malnutrition and also some health problems


Omni diet is for you if you are ready to stick to it. It may help you lose good weight but it might be a bit difficult to stick on the diet. But you will be adopting a very healthy lifestyle where you will be having the habit of eating lots of plant food with a good amount of protein and exercise. Although the diet is very effective it is always recommended to consult your health expert or nutritionist before you plan to go on a diet. We would recommend the same for the Omni Diet.


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