What Exactly Can I Eat on The OWL Diet?

Posted by: omahamedspa on: August 29, 2009

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With all of the changes that I have introduced to the Hcg Diet, it has become uniquely my own – I call this The Omaha Weight Loss Diet, or simply OWL Diet for short.  Buy my book “The OWL Diet” for detailed information, inlcuding Recipes, for only $19.95 at www.Amazon.com – simply enter “The OWL Diet” in the Search Bar and Amazon will have my book on your doorstep in no time!!

The first day that you start using the Hcg by shot or cream is called Day 1.  One cycle of Hcg lasts 4 weeks.  The dose of Hcg is 125iu for all participants.  The average amount of weight loss in a 4 week cycle is 15 pounds for women, and 20 pounds for men. 

On Day One and Day Two of starting Hcg, you may choose to  “Fat Load”.  During this time you are given permission to eat fat rich foods such as pizza, burgers and fries, fish and chips, ice cream, desserts, donuts and pastries.  Consider this your “last hurrah” of eating unhealthy foods.  Until you lose your weight, you will not be consuming these foods again.  I also encourage moderation, because if you gain 1-2 pounds during fat loading, I do not give you credit for those pounds.  Your weight at your initial consultaion is your starting weight.

Can you skip “Fat Loading”?  The answer is a definite YES!  But many of my participants need 2 days to eat up the “bad” food at home, go shopping for OWL Diet approved foods, read my book, and get totally committed – so that by Day 3 they are ready to go.  If that describes your situation – then by all means Fat Load as a way of allowing 2 days of “Preparation”.

I then talk to you about “Be Prepared for Day 3″.  Day 3 is the day that you will start the Low Calorie Diet (LCD for short).  You must follow this diet exactly, as any alterations may result in a failure to lose weight.  You will need to know where you will buy your food, how it will be cooked, and how you will transport it to work or activities.

My program is not conducive to dining out.  I strongly encourage you to avoid eating out during your active weight loss treatment.  For those who must travel with work, there are unique challenges ahead!

You are permitted Mild Exercise only on the OWL Diet.  You may walk up to 30 minutes per day, but only at a leisurely pace.  You may not exercise in any way that will result in sweating, increased heart rate or increased respirations.  Why is this, you may ask? The reason is that exercise stimulates your appetite, and opposes the therapeutic action of the Hcg.

If you smoke, this is not the time to quit.  Tackle one problem at a time.  Either quit smoking first, or quit smoking after you have lost your weight.

I break your daily allowances on the LCD into food categories:

Beverages:  You may drink hot tea or hot coffee.  There is no limit on caffeine.  You may use any of the artificial sweeteners that are available.  Diet Pop is acceptable.  Flavored beverages are also acceptable, as long as they are zero calorie.  Drink lots of water – 68oz (2 liters) per day is the minimum.

Meat:  Meat portions must be weighed prior to cooking.  You will need to buy a food scale for this purpose.  A simple spring scale with food bucket on top will work just fine, or use a digital scale if you already own one.  You will be preparing your meat without cooking oils.  You may grill outdoors, use a non-stick pan, bake in the oven, steam or poach.  All varieties of PAM non-stick cooking sprays are rated as zero calories, and may be used.

You daily meat allowance is a total of 7 oz.  Divide this into 2 meals of 3.5 oz each – that way you will have better hunger control, better energy and better fat burn.

Your meat must be purchased fresh, or frozen.  Frozen forms may not have any additives such as breading or oil.  You may not use precooked meats, processed meats (“cold cuts”) or canned meats.

Here are your meat choices:

White Chicken Meat – chicken tenders or chicken breast.  Remove visible skin or fat.  You may not have legs, thighs or wings.

Lean Beef – Beef tenderloin, sirloin steak, ground sirloin, or filet mignon.  Limit beef to only 2 days per week.

Bison or Venison – These game meats are considered low in fat.  Be careful if you select a ground meat – if white fat is visible, then it is not lean enough, and may not be used.

Shrimp and Scallops – are acceptable.  You may not have tuna, salmon, crab or lobster.

White Fish – choose from sole, orange roughy, cod, perch, halibut and tilapia.

Vegetables:  Use only fresh or frozen vegetables.  You are allowed 4 cups of vegetables per day (measured fresh or uncooked).  Eat them throughout the day, and feel free to combine vegetables at one sitting.  Making salads is ideal (the calorie count for lettuce is so low that I do not count it, and you don’t need to include the salad greens in your 4 cup limit – celery is also “free”).

Choose from:  spinach, all forms of lettuce, beet greens, tomatoes, celery, fennel, onions, mushrooms, red radishes, cucumbers, zucchini, sprouts, peppers of any color, asparagus, green beans, broccoli, cauliflower, cabbage, or brussel sprouts. Snow peas are allowed in moderation (max of 1/2 cup per day).

No canned vegetables.  No corn.  Eat the above vegetables fresh or cooked. 

Grain Carbohydrates:  Up to 4 Italian breadsticks made by the “grissini method” such as Alessi brand sesame breadsticks   OR  Melba Toast – you must choose the rectangular form that comes in a cellophane wrapper of 5 pieces per pack.  Choose from the following varieties of Melba Toast – Classic, Wheat or Rye   OR   Swedish Wasa Crisp breads (crackers) 2 per day OR 4 Ak-mak crackers OR one bag of Orville Redenbacker’s Smart Pop microwave popcorn in a 100 calorie mini-bag OR 1 bagel thin OR one thin bun/roll.  As you shop for these items be aware that the calorie allowance for grain carbs is limited to approx. 100calories per day.

Fruit:  You are allowed 2 servings per day.  Choose from the following fruit, listed in a single portion size -

1 Apple, 1 Orange, 1/3 cup of blueberries, 6 medium strawberries, 2 cups of cantalope, melon or watermelon, or 1/2 grapefruit.

Use only fresh fruit.  You may not use dried fruit, or canned fruit.  You may not use bananas, pineapple, grapes or any other fruit that is not listed above.  Limit of one serving of melon per day.

Fats and Oils:  None are allowed.  You may use the non-stick PAM sprays.  “Smart Balance Spray” offers a buttery flavor, but is derived from soy, and it rated as zero calorie.  In the place of salad dressings, balsaimic vinegar is low to zero calorie.

Seasonings:  The juice of lemon or lime (fresh or bottled – such as RealLemon) is permitted.  Use it to flavor tea, add to chicken, fish or shrimp or use lemon combined with an artificical sweetener to make Lemonaide.

Salt and pepper are fine, as are fresh or dried herbs.  Any dry spice such as curry is also acceptable.

Try Bragg’s Liquid Amino’s as a substitute for soy sauce – it is made from soy sauce, looks and tastes like soy sauce, but is zero calories.  Use is on meat, salads and vegetables.

Comments on The OWL Diet:   Always read package labels for the calorie content.  Try to always buy fresh meat and vegetables, and always use fresh fruit.  For breakfast, try one serving of fruit, and one grissini breadstick.  Precook your meat in measured portions for several days in advance.  Limit beef intake to 2 days per week, as it is higher in calorie content.  Focus predominantly on white chicken and white fish for your meat selections.  If you are not losing 3-4 pounds per week, then cut back (or eliminate) the grain carbs.  Read my other blog postings on alcohol, constipation, sleep efficiency, exercise and supplements.  Supplements of B Complex Vitamins, Calcium and Vitamin D are mandatory.

And most of all – remember that the Hcg OWL Diet has not failed anyone, but some people fail the Diet.  Make sure you are ready to make a commitment to follow the LCD. 

Carter O. Abbott, MD – Omaha Med Spa – Phone 402.614.5556