Blood Type O: The Hunter
- Hardy Digestive tract
- Overactive immune system
- Intolerant to dietary and environmental changes
- Responds best to stress with intense physical activity
- Requires an efficient metabolism to stay lean and energetic
The Type O Diet – Overview
Type O’s thrive on intense physical exercise and animal protein. Their digestive tracts retain the memory of their high animal protein hunter-gatherer lifestyle. The combination of high-protein and low carbohydrate foods would have kept these people in a state of mild ketosis, where the body burns fats and protein for energy. The combination of frequent physical activity and ketosis would have made for a lean, mean hunting machine, which is the ideal body composition for type O.
Standard dietary recommendations generally counsel against the consumption of too much animal protein due to the saturated fat content. Modern farming techniques have lead to a dramatic increase in the levels of saturated fat, hormones and antibiotics in meat. For the type O diet to be healthy, it is important to choose the leanest meat possible, and preferably to eat wild meat (game) or newer, organic/free range meats which are becoming available.
Foods below are presented under their broad headings as either beneficial, neutral or avoid. Try to eat as many of the beneficial foods as possible, the neutral foods to fill out your diet and avoid the rest as often as possible. Following the diet accurately will lead to benefits within 1-2 weeks of greater energy, reduction in symptoms of illness and fat loss (should that be necessary for your body).
Stress is a highly personal experience, and what is incredibly stressful for one person may not create any problems for another. How we deal with stress is more important than the absolute level of stressful events that occur in our lives. Your blood type influences how you deal with stress and should guide your stress management techniques.
Type O’s have the immediate and physical response of their hunter ancestors – it goes straight to your muscles. It permits a rapid and explosive response of physical energy to stressful events. Type O’s become physically charged up in stressful situations, and if they are unable to relieve the energy it can lead to negative effects on your health. Intense physical exercise is a key to Type O health, it balances the hormones, relieves muscle tension and maintains a healthy body weight. If you want to lose weight, you must engage in regular, highly physical exercise, which acidifies the muscle and accelerates fat burning.
The downside is that if you don’t express your stress through physical activity, you may eventually be drained by the strong hormonal responses your body generates. The exhaustion phase of the stress response may lead to depression, fatigue or insomnia, as well as physical conditions such as asthma, arthritis and continual weight gain.
Type O’s should exercise vigourously at least 4 times per week to get the best results.
|Exercise||Duration (minutes)||Frequency per week|
The major culprits in weight gain for type O’s are bread, wheat and pulses. The lectins in gluten (the protein in wheat) interfere with insulin production and your ability to metabolise food for energy. It is like putting diesel in a race car, it clogs the engine and prevents it working efficiently. Type O’s that have failed on other diets will often lose weight just by eliminating wheat from their diets.
|Foods increasing Fat Loss||Foods interfering with Fat Loss|
|Seafood, kelp & iodised salt (iodine)||Wheat and sweet corn (insulin production)|
|Red meat||Kidney & navy beans, lentils|
|Kale, spinach and broccoli||Cabbage, Brussels sprouts, cauliflower|
Meat, Offal, Poultry and Game
You can eat lean beef, lamb, turkey, chicken or fish as often as you want to. The more stress you are under, or the more demanding your exercise regime, the more often you should consume protein. Be aware of portion sizes – try to consume no more than the size and thickness of the palm of your hand at any one meal.
|Beef (including mince)||Chicken||Bacon|
|Liver – calf, chicken, pig||Quail|
Seafood is an excellent, low fat source of protein. Cold water fish, which are rich sources of Omega 3 fats, such as cod, mackerel, tuna and salmon are beneficial for inflammatory diseases like arthritis, eczema and asthma. Type O’s often have under-active thyroid function, and the iodine in seafood is very beneficial.
|Schnapper||Crab||Scallops||Herring – pickled|
|Pike||Eel||Sea Trout||Smoked salmon|
|Rainbow Trout||Frog’s legs||Shark|
|Striped Bass||Lemon sole||Tuna|
Dairy Food and Eggs
Type O’s should severely restrict their intake of dairy products. Your system is not designed to metabolise them correctly and there are no beneficial foods in this group. Many people of African and Asian descent are lactose intolerant, and should eliminate milk altogether. Soy milk and soy cheese are a good, high protein alternative. It is important to take a multi-mineral supplement that is high in good quality calcium, especially if you are a female type O.
|None||Butter||Blue cheese||Gruyere cheese|
|Feta cheese||Brie||Ice cream|
|Goat’s cheese||Buttermilk||Jarlsburg cheese|
|Mozzarella cheese||Camembert||Skim milk|
|Soy cheese||Cheddar cheese||Munster cheese|
|Soy milk||Cottage cheese||Parmesan cheese|
|Eggs||Crème fraich||Provolone cheese|
|Emmenthal cheese||Ricotta cheese|
Oils and Fats
Type O’s respond well to oils. Generally you will not need to add a lot of oil to your food, as you will be getting significant amounts from your protein foods. What oils that you do use should generally be the monounsaturated types, such as olive oil, which may help to lower cholesterol. Margarines are a source of Trans-fatty acids, which interfere with your body’s ability to use fats for health. They should be avoided, even if they are made from oils that are otherwise beneficial to you. Have the oils in liquid form only.
|Linseed (flaxseed) oil||Canola oil||Corn oil|
|Olive oil||Cod liver oil||Cottonseed oil|
|Sesame oil||Peanut oil|
Nuts and Seeds
Nuts can be a reasonable source of protein, quality fats and minerals for Type O’s. They should not however be consumed in large quantities in place of meats. People trying to lose weight should also avoid nuts until they have achieved their desired weight. Type O’s are prone to bowel disorders, and those who have problems here should probably consume nut butters/pastes rather than whole nuts, to avoid irritating the lining of the bowel.
|Pumpkin Seeds||Almonds||Pecans||Brazil nuts|
|Walnuts||Almond butter||Pine nuts||Cashews|
|Hazelnuts||Sesame butter||Peanut Butter|
|Hickory nuts||Sunflower seeds||Pistachios|
|Macadamia nuts||Tahini||Poppy seeds|
Beans and Pulses
Beans and pulses are not an important part of the Type O diet, although some may be eaten in moderation. If you are of Asian descent, then you will tolerate these foods better than other Type O’s because Asians have become culturally accustomed to them.
|Aduki beans||Black beans||Green beans||Kidney beans|
|Black-eyed beans||Broad beans||Lima beans||Navy beans|
|Pinto beans||Cannellini beans||Green peas||Lentils – brown, green & red|
|Chick-peas||Sugar snap beans||Soya beans|
Type O’s do not tolerate wheat products at all, and they should be eliminated completely from the diet. The lectins in gluten react with the blood and also the lining of the digestive tract, interfering with the proper absorption of beneficial foods. They also interfere with the regulation of insulin and are the primary culprits in weight gain amongst type O’s.
|Cream of rice||Weetbix|
|Millet – puffed||Wheat bran|
|Oat bran||Shredded wheat|
|Oat meal||Avoid any cereal containing corn or wheat|
|Rice – puffed|
Bread, Crispbread and Muffins
Since most bread and muffins contain wheat, they should be avoided. If you are used to starting your day with toast or cereal, you may find it takes a little while to adjust. Even gluten-free breads can eventually cause problems, as the Type O system is not assimilated to handle grains.
Those breads that are neutral should be consumed in moderation, and make sure that you check the ingredients for corn and wheat products.
|Sprouted-wheat bread||Brown rice bread||Bagels|
|Gluten-free bread||Corn muffins|
|Rice cakes||Durum wheat bread|
|100% rye bread||English muffins|
|Rye crisps||Multi-grain bread|
|Soya flour bread||Oat bran muffins|
|Ryvita crispbreads||Pumpernickel bread|
|Fin crisps||Wheat bran muffins|
|Wasa bread||Whole-wheat bread|
Grains and Pastas
There are no grains or pastas that are highly beneficial for Type O. Most pasta is based on wheat and should be avoided. Gluten-free pastas made from buckwheat or rice flours are suitable for the occasional pasta dish. Do not replace animal and fish foods with grains.
|None||Buckwheat, barley and rye flour||Couscous|
|Rice and spelt flour||Durum wheat flour|
|Quinoa||Gluten and Oat flour|
|Rice and rice noodles||Plain & self-raising flour|
|Soba (buckwheat) noodles||Semolina pasta|
|Wild rice||Wholewheat flour|
Vegetables, Sprouts, Soya Products and Fresh Herbs
There are wide ranges of vegetables that are suitable for Type O, and you should eat them liberally. There are a few groups however, that should be minimised or avoided altogether. Some members of the mustard family (cabbage, Brussels sprouts, cauliflower and mustard greens) interfere with thyroid hormone production, which is potentially lower in Type O’s anyway. Some members of the nightshade family (potato, eggplant) can lead to arthritic conditions as their lectins lead to an inflammatory reaction in the joints of Type O’s.
|Broccoli||Bamboo shoots||– abalone||Avocado|
|Collard greens||Beetrots||– chanterelles||Cabbage – chinese|
|Dandelion leaves||Broad beans||– enoki||– red – white|
|Globe artichokes||Chervil||– tree oyster||Mushrooms:|
|Horseradish||Chicory||Peppers – green||– cultivated|
|Kale||Chili peppers jalapeno||– yellow||– shiitake|
|Parsnips||Dill||Spring onions||– spanish|
|Peppers – red||Fennel||Squash||Potatoes – red, white|
|Seaweeds||Green olives||Tempe / Tofu|
|Spinach||Lettuce – iceburg, cos, butterhead||Tomatoes|
|Sweet potatoes||Mesclun salad mixture||Water chestnuts|
|Swiss chard||Mung bean sprouts||Watercress|
Fruits should be consumed liberally on the Type O diet. They are a good source of vitamins, minerals and fibre, and can be a replacement for grain based carbohydrates (biscuits, breads etc). Foods that have a high mould level such as rockmelon and honeydew should be avoided, as should foods that have a high acid content like citrus. Finally, type O’s tend to be sensitive to coconut and should avoid foods containing coconut.
|Figs – fresh, dried||Apples||Loganberries||Blackberries|
|– purple||Blackcurrants||Melons – canang||– rockmelon|
|– red||Blueberries||– casaba||– honeydew|
|– red||Prickly pears|
Juices and Other Fluids
Type O’s do better on vegetable juices than fruit, due to the alkalinity which is beneficial for your digestive system. It is best to avoid fruit juices with a high sugar content such as apple.
|Black cherry juice||Apricot juice||Grape juice||Apple cider|
|Pineapple juice||Carrot juice||Grapefruit juice||Apple juice|
|Prune juice||Celery juice||Papaya juice||Cabbage juice|
|Cucumber juice||Tomato juice||Orange juice|
|Cranberry juice||All other vegetables that are neutral|
Spices, Dried Herbs and Flavourings
Some herbs and spices are particularly beneficial for Type O’s, such as kelp or iodised salt in small quantities (for the iodine content). While sugars, honey and chocolate are not detrimental to you, they should also be consumed in small amounts, especially if you are trying to lose fat.
|Cayenne||Allspice||Cream of tartar||Pimento||Cornflour|
|Curry||Almond essence||Cumin||Rice syrup||Nutmeg|
|Seaweeds (kelp)||Anise||Dill||Rosemary||Pepper – ground|
|Barley malt||Gelatin – plain||Sage||Vanilla pod|
|Bay leaf||Horseradish||Soy sauce|
|Brown rice syrup||Marjoram||Sugar – brown|
|Capers||Mint||Sugar – white|
|Chive||Mustard – dry||Tarragon|
There are no beneficial condiments for Type O. If you must have mustard and salad dressing, use a small amount and stick to low-fat, low-sugar varieties. Avoid all pickled foods as they irritate your stomach lining and are indigestible. Even though you can have tomatoes occasionally, you should avoid tomato sauce as it contains vinegar. You can freely use olive oil, lemon and garlic.
|None||Jam (from acceptable fruits)||Tomato sauce / ketchup|
Recommended herbal teas are those to maintain your system and minimise the weakness of your blood type. For Type O’s this involves the digestive and immune systems
|Dandelion||Dong Quai||Burdock root|
|Lime Leaf||Horehound||Golden seal|
|Parsley||Licourice root||Red clover|
|Scullcap||St John’s wort|
There are few beverages that are suitable for the Type O diet. Soda water, beer and wine are all acceptable in moderation. If you drink coffee daily, you should gradually cut down until you are able to avoid it altogether. Stopping suddenly will lead to headaches and irritability.
|Soda water||Beer||Coffee – decaf & regular|
|Mineral water||Wine – rd, white & rose||Distilled spirits|
|Filtered water||Soft drinks|
|Tea – black, decaf, regular|
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