The Omega Diet emphasizes the traditional Mediterranean way of eating. Foods rich in omega-3 fatty acids are consumed, along with at least seven servings of fruits and vegetables per day. By closely following the recommendations found in this diet, individuals will be able to achieve and maintain weight loss.
1. One Apple and 10 Walnuts
Walnuts are a great source of dietary protein, and are a healthier option than typical red meat choices. Protein is essential for people who are dieting, as it promotes feelings of fullness and helps prevent overeating at future meals. Though walnuts do contain fat, it is a “healthy” fat, known as monounsaturated fat. This type of fat actually promotes good health, and is essential in the treatment and prevention of cardiovascular disease, strokes and other chronic conditions. When eaten as a snack, dietary fats helps to keep you full, allowing you to stick to your diet. Apples contain fiber, which is another super-nutrient. Dietary fiber is found in fruits, vegetables and whole grains, and is a “bulky” food. This means that it takes up a lot of space in your stomach, making you feel full even though you may not have eaten a large meal. Apples contain many vitamins and minerals which are essential for good health and optimal growth. When eating apples, in order to get the most bang for your buck, make sure to include the skin. Research has found that the skins on apples contain more vitamins, minerals and antioxidants than the actual flesh of the apple itself.
2. One Ounce of Cheese
Cheese is a great snack for those on the Omega Diet. Though cheese does contain fat, when eaten in small doses it may actually promote weight loss by providing feelings of satiety, preventing overeating at future meals. Try to choose a cheese that is made from low or nonfat milk, and is as natural as possible. Cheese made with low amounts of sodium may also be beneficial, as sodium intake encourages fluid retention. Eliminating sodium from your diet will help you feel less bloated.
3. Nonfat Yogurt Dip with Raw Vegetables
Raw vegetables such as carrots, broccoli or celery all contain fiber, which as we discussed earlier is essential for dieters. In addition, these vegetables contain several important vitamins and minerals that when eaten in the proper amounts can help prevent deficiencies and health problems. If you are used to dipping raw vegetables in ranch dressing or another vegetable dip and are concerned that plain yogurt will be tasteless, don’t worry. Adding chopped basil, rosemary, thyme or other herbs can add a zing to an otherwise plain yogurt dip. Using these different herbs creates a variety of options. If you get sick of one combination, simply try another. When choosing yogurt, try to find a brand that is made from low or nonfat milk. This yogurt will contain fewer calories than full-fat yogurt, and will help you to achieve optimal weight loss results.