The O2 Diet

The O2 Diet was created by Keri Glassman as an antioxidant-based diet that will lead to weight loss, increase overall healthy and enhance beauty. Glassman is best known as the dietitian and nutrition contributor to CBS’s The Early Show.

The Premise

Glassman’s 02 Diet is based on the Oxygen Radical Absorbance Capacity scale. This scale was developed by the United States Department of Agriculture to show how well various foods protect the body against free radicals. According to the USDA, eating a diet that is filled with foods that are high on the Oxygen Radical Absorbance Capacity scale will increase antioxidants in the body by 10 to 25 percent. This increase can help protect your body against heart disease, cancer, aging and additional health conditions.

According to Glassman, dieters will lose weight, increase mental clarity, have more energy, sleep better, have less stress and enhance beauty by following the O2 Diet.

The Diet

The diet plan for the O2 Diet is based on eating foods that are rich in antioxidants. The first phase of the O2 diet includes a four-day cleanse where dieters aim to consume 50,000 Oxygen Radical Absorbance Capacity points. Following this four-day cleanses, dieters should aim to eat 30,000 Oxygen Radical Absorbance Capacity points for the second four-week phase of the diet.

Recommended foods on the O2 Diet include fruits and vegetables such as mango, pomegranate, papaya, beet, berries, lettuce, spinach and avocado. Other approved foods include quinoa, legumes, soy milk, steel-cut oats, whole grain bread, seeds, nuts, fish, turkey, lean meat, extra virgin olive oil, green tea, tofu, red wine and dark chocolate.

Things to Consider

If you enjoy a diet that focuses on fruits and vegetables, then the O2 Diet may appeal to you. This diet focuses on eating a variety of healthy foods and was created by a certified dietician. Additionally, dieters are not required to count calories, carbohydrates or fat grams when on the O2 Diet.

While you do not have to count calories on the O2 Diet, individuals do have to keep track of Oxygen Radical Absorbance Capacity points each day. This may be difficult, especially because this information is not readily available on food labels. 

For individuals who do not currently eat a diet that is rich in fresh fruits and vegetables, following this diet may increase your grocery bill significantly.


Exercise is a confusing topic on the O2 Diet. Glassman states that exercise creates free radicals in the body, therefore an individual will need to increase her Oxygen Radical Absorbance Capacity points to 50,000 on days that she completes intense workouts. Despite this, the O2 diet does recognize the health benefits that exercise has upon the body, including increased bone health and reducing the risk of heart disease. Exercise is recommended on this diet. Dieters just need to increase their daily Oxygen Radical Absorbance Capacity points.


The O2 Diet encourages eating whole grain, fresh fruits and vegetables and healthy fats, which according to the United States Department of Agriculture, is a healthy balanced diet. The Oxygen Radical Absorbance Capacity points may be confusing for some dieters or difficult to calculate, but in general this diet should help improve overall health for most dieters. 


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