Recently, the entire Internet was shocked by Keri Glassman’s book “Diet Q2,” where the doctor offers a new, unbroken approach to creating a special diet menu, which includes nutrition by the antioxidant index.
Glissman suggests counting not only calories but also ORAC scores that reflect the number of antioxidants in food. The more free radical-destroying substances in a product, the higher its ORAC score.
ORAC is a method of measuring the antioxidant capabilities of various products. They were developed by specialists from the American Institute of Gerontology (National Institute of Aging, Baltimore), part of the National Institutes of Health, NIH. There is a unique nuance here – NIH has not yet approved the method. In essence, it has several drawbacks, but perhaps the main one is that the relationship between the antioxidant indexes of ORAC products and health benefits is considered unproven. However, in 2004, the US Department of Agriculture (USDA) published an expanded list of ORAC values for more than one hundred commonly used foods – fruits, vegetables, grains, legumes, nuts, etc. Naturally, the latest hits – Indian gooseberries and akai – did not manage to get there. The unit is taken as the so-called Trolox equivalent (TE, Trolox equivalent) – a derivative of vitamin E, which is measured in micromoles per gram.
The diet is based on a 32-day three-phase nutrition plan. The first of them is four days and is called cleaning. During these days, you stick to a menu of 1200 kcal and gain 50,000 ORAC points. It is best to start this diet during the holidays, as the first four days are quite sturdy and you should not engage in heavy mental and physical work during this period. This is followed by phase 2, which lasts 14 days during which you eat food daily with a calorie content of 1400-1500 kcal and gain up to 30,000 ORAC points. After this comes phase 3, which corresponds to phase 2, but some concessions are allowed.
Phase 1 Menu
Breakfast: 1 egg + 3 egg whites + green tea + water with lemon.
Snack: apple with cinnamon.
Lunch: spinach with vinegar, 100-150 g of fish with spices + 4 pecans + water with lemon.
Snack: baked artichoke + green tea.
Dinner: lettuce romaine with vegetables + steamed asparagus + 150 glean meat or cottage cheese + a handful of blueberries + water with lemon.
Menu 2 and 3 phases
Breakfast: 1 peach + 1 yogurt + 4 pecans.
Snack: celery stalk + 2 tsp. Cinnamon.
Lunch: lettuce salad with tomato and avocado seasoned with olive oil and lemon juice.
Snack: 180 g of yoghurt + juice of 1 grain + 1/2 cup blueberries.
Dinner: trout with vegetables, steamed or grilled.