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How to follow the Omega Diet

  The Omega Diet provides an eating system based on 12 food units a day.

Within these 12 units are all the nutrients your body needs while helping you to lose weight without any form of calorie-counting. All you need to do is remember to eat your 12 units a day and the diet does the rest. It's as simple as that.

Follow the 14-day diet for at least two weeks so you get into the Omega way of eating. If you eat your allowance, you will not feel hungry, and could lose up to 9lb, depending on your lifestyle, frame and the amount of weight you need to lose.

You can then go on to the Freeform diet, explained on Day Four, in which you choose your own menus.

Expect to lose 1 to 3lb a week after the initial fortnight. If you lose more, you should increase your portions or you may be losing too much lean tissue.

Once you are down to your ideal weight, you can follow the Omega Plus maintenance diet, explained on Day Five of our series.

Buy organic food and drink where possible. The Omega Diet allows you three meals and two snacks a day which you should space evenly. You can swop the lunch and evening meal.

Here is your guide to the 12 units your body needs daily to lose weight

UNIT 1: PROTEIN

One Protein Unit equals:

Oily fish: About 150g oily fish - mackerel, tinned anchovies, fresh herring, tinned sardines, fresh salmon, fresh tuna, rollmop / tinned herring, fresh sardines, rainbow trout, halibut, shark, sea bass. Smoked salmon and trout and smoked mackerel should be eaten only occasionally as the smoking process can leave carcinogens behind. Eat the fish skin, as this contains high amounts of essential fatty acids.
White fish: About 200 to 250g cod, plaice, monkfish, bass, haddock, swordfish, mullet, coley or hake PLUS 1 to 2 omega-3 fish oil capsules.
Shellfish and seafood: 175g shelled weight of prawns, crab, scallops, lobster, mussels, squid, octopus or clams PLUS 1 to 2 omega-3 fish oil capsules.
Meat: 125g lean beef, leg or neck of lamb, pork fillet, preferably organic or free-range.
Poultry or game: 150g boned, lean, skin removed, chicken, turkey, pheasant, wild duck, pigeon, grouse, venison PLUS 1 to 2 omega-3 fish oil capsules.
Quorn: 150g of this manufactured low-fat protein source widely available in supermarkets PLUS 1 to 2 omega-3 fish oil capsules.
Nutrients: Heart-friendly omega-3 oils, protein, B vitamins, vitamin E, vitamin D, iron, calcium, zinc, selenium.

UNIT 2: OIL

One Oil Unit equals:

Up to two level tbsp of oil, the best quality you can find. On the 14-day diet, you will often be splitting this unit in two. Sometimes you will use half for cooking and the other half for salads.
The preferred oils for cooking are:
Plain extra virgin olive oil in stir-fries and cooking at high temperature.
Cooking oil blend (see recipe).
Salad oil blend (see recipe)- mix one third each of rapeseed, walnut and groundnut oils. Make up 100ml and keep in an opaque, airtight container in the fridge; use within one month.
Nutrients: Mono-unsaturated and polyunsaturated fats in optimum proportions, vitamin E and phytochemicals linked to very many health benefits.

UNIT 3: NUTS

One Nut Unit equals:

20g of nut mix (see recipe). Use this blend whenever nut mix is mentioned. Sometimes other nuts are used in the 14-day - say, within a recipe or recommended with a meal. Obviously, then you use the stated nuts, rather than the mix.
Nutrients: Mono-unsaturated fats and some polyunsaturates, many minerals including selenium and zinc, B and E vitamins, protein, fibre, iron, calcium, magnesium.

UNIT 4: SEEDS

One Seed Unit equals:

1 heaped tablespoon of seed mix (see recipe). Occasionally other seed items are mentioned within the 14-day diet instead of your seed mix, but this will be made clear.
Nutrients: A rich mix of omega-3s and omega-6s, zinc, vitamin E, protein, fibre, B vitamins, calcium, selenium, magnesium and iron.

UNIT 5: C-FRUITS

One Fruit Unit equals:

One portion a day of a fruit or fruits rich in vitamin C. Choose from: guavas, blackcurrants, strawberries, papayas, kiwi fruit, oranges, clementines, nectarines, mangos, grapefruit, raspberries or a mixture of any of these. One portion is one single large fruit (such as an orange), two smaller fruits (such as two clementines) or a good bowl of berry fruits.
Eat your C-Fruit raw.
Nutrients: Rich in vitamin C, carbohydrates, fibre.

UNIT 6: FRUIT-2

One Fruit-2 Unit equals:

One portion of any other fresh fruit not included on the C-Fruit Unit list: Apples, peaches, melon, cherries, red grapes, plums, pears and, in moderation, bananas. One portion is one single large fruit (such as an apple), two smaller fruits (such as two plums) or a good bowlful of berry fruits.
Eat your Fruit-2 raw, though you can have cooked apple or pear occasionally.
Dried fruit: Apricots, dried figs, prunes, raisins, sultanas. A portion of dried fruit is 5-8 small pieces (eg, apricot halves or prunes) or 3-5 larger pieces (such as figs), or a good handful of very small pieces, such as raisins.
Nutrients: Carbohydrates, fibre, vitamin C, vitamin A.

UNIT 7: GREEN

One Green Unit equals:

A large portion - total weight of 150g minimum - of any fresh mid to dark green vegetable. Preferred choices are kale, spring greens, savoy cabbage, sprouts, spinach, broccoli (or calabrese), purple sprouting broccoli. Other choices include green beans, lettuce, broad beans, mangetout, peas, seaweed, cauliflower (not green, but a good source of nutrients). You can mix any of these. Any of the preferred leafy greens listed are unlimited on the Omega Diet. Eat vegetables raw occasionally.
Nutrients: Fibre, carbohydrates, vitamin A, iron, magnesium, calcium, vitamin C.

UNIT 8: FLAME

One Flame Unit equals:

One medium to large portion (about 150g) of fresh red, orange or yellow vegetable (or fruit classed as a vegetable). Preferred choices are red peppers, yellow peppers, orange peppers, tomatoes, carrots. Orange-fleshed squash (butternut, Crown Prince or Turk's Turban), sweetcorn (including corn of the cob) and swede are also acceptable. These can be eaten cooked or raw. Tomato sauce counts.
Nutrients: Carbohydrates, fibre, vitamin C, vitamin A.

UNIT 9: PULSES

One Pulse Unit equals:

One medium (about 150g) portion of cooked beans, peas or lentils, or tofu or textured vegetable protein. Try to have soya beans or tofu at least two or three times a week.
Preferred pulses: Peas (split yellow, green peas, chickpeas); lentils (brown or green); beans (soya, red kidney, black-eyed, borlotti, black, butter, cannelloni, broad, flageolet, haricots, pinto or baked beans). Other options include lentil pate, hummus or any other pulse puree.
Nutrients: High in fibre, vitamin E, B vitamins, protein, iron, carbohydrate, zinc, selenium.

UNIT 10: QUALITY CARB

One Quality Carb Unit equals:

Breads: One medium portion of: any wholegrain bread such as wholewheat, black rye, oat, mixed grain. A medium portion is about 80g or three slices. One large wholewheat pitta or chapatti. Up to four plain oatcakes. Up to six dark rye Ryvitas.
Pasta, rice and cereals: 60g wholewheat pasta (dry weight), 60g dry weight brown rice, preferably basmati (dry weight), pot barley, oats, bulghur wheat, quinoa, millet, amaranth buckwheat. 50g wholegrain breakfast cereal such as Shredded Wheat, old-fashioned porridge, All-Bran, muesli (no added sugar or salt), puffed wheat, Weetabix.
Potatoes and roots: 225g new potatoes with skins on. One whole medium sweet potato. 225g parsnip. You can split any of the above to make two half portions.
Nutrients: Carbohydrates, fibre, B vitamins, vitamin E, iron, zinc, selenium, magnesium.

UNIT 11: CALCIUM

One Calcium Unit equals:

200g low-fat bio yoghurt or calcium-enriched soya yoghurt
300ml skimmed milk or calcium-enriched soya milk
OR two half portions of any of the above in any combination
100g low-fat fromage frais - occasional use only
100g cottage cheese - occasional use only
100g half-fat Greek yoghurt - very occasional use only.
Nutrients: Calcium, protein, vitamin A.

UNIT 12: WATER

One Water Unit equals:

Six 8-10 fl oz (225-300ml) glasses of water a day, spaced out evenly, as a minimum. When slimming, drinking a glass of water before a meal is a simple way to dull the appetite. Sipping during a meal will also help.
Nutrients: Magnesium. Good for digestive system, skin, hair and nails, kidneys and liver, general well-being.

UNLIMITED FOODS
In addition to the units listed, on the 14-day diet you are allowed certain items that are not limited, but use your common sense on the amounts eaten. These are:
Salad items: Lettuce, cucumber, onions, celery, carrots, peppers, mushrooms, watercress, rocket.
Condiments:1l fresh and dried herbs and spices, black pepper, tomato puree, passata, all vinegars, lemon and lime juice.
Semi-limited condiments: You may use small amounts of: soya sauce, tahini, Worcestershire sauce, honey, dark brown sugar, sun-dried tomato paste, sea salt.
Drinks: Herb and non-sweetened fruit teas such as camomile or rosehip, green tea, fresh lemon juice, fresh lime juice and water. Keep ordinary tea and coffee to a minimum on your first 14 days and don't use your calcium allowance in the form of milk with either. Avoid fizzy drinks even if they are low-calorie.
Citrus fruit: You can have extra citrus fruit when you feel hungry over and above your ordinary C-Fruit Unit.
Miscellaneous: Low-fat natural bio yoghurt can be eaten with a few crudités from the unlimited salad list as a between-meal snack.

Abridged extract from the OMEGA DIET by Judith Wills, published by Headline Publishing on 4th January 2001 at £9.99
Copyright: Judith Wills 2001

TOMORROW: HOW EATING FAT CAN HELP YOU LOSE WEIGHT
PLUS DAYS 5-8 OF THE DIET, WITH MORE NOURISHING RECIPES