How About Incorporating More Than One Diet At A Time
Like anything in life, variety is the spice of life. Although some people do the OMAD diet and nothing more, you can incorporate other types of intermittent fasting. As a matter of fact, some people are far more likely to fail if they restrict their mentality and ways of training.
The best approach is to try things out and see what works for you. You can even try to mix things up if you are in a slump.
Physical And Mental Challenges
Psychologically, it can be challenging to prepare for many hours of fasting, and without knowing it, many people binge eat during their single daily meal, creating a daily habit that can lead to disordered eating, and uncomfortable gastrointestinal symptoms including gas, bloating, constipation, diarrhea, or abdominal pain.
People with eating disorders, or simply people who do lots of physical activity throughout the day may also find it difficult or impossible to eat OMAD.
As we mentioned above, for some people the One Meal A Day diet may simply not be the right dietary plan, especially if you start to notice excessive stress, unhealthy weight loss, or physical strain .
What Can You Eat On Omad
As mentioned above, you can technically eat whatever you want on OMAD. However, as most people are following OMAD for health concerns, they will tend to eat healthier foods. In fact, its not uncommon to combine OMAD with another diet such as OMAD and paleo or OMAD and carnivore. Or you can just combine OMAD with flexible dieting. Again, OMAD is not concerned about what you can eat but rather when you eat it.
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Lean Gains Or Muscle Building
If this is what you are trying to do at the present moment, whether for a competition or for beach season, then the OMAD diet might not be ideal.
To get bigger, most people need to pack on the calories in some cases, they need 4000 to 6000 plus calories. This is increasingly difficult on the OMAD diet, even for the eater with the biggest appetite. So, spreading meals out during the day is much easier to ensure the caloric intake is met. Although the OMAD diet can work, it can be very difficult to incorporate.
This is also true with the concept of lean gains. The better approach is the 2- to 3-meal-a-day eat window. Your body will get more out of this eating pattern. Again, the OMAD diet is not off limits, but it might not deliver the best results for the period of time you want to see them.
What Should You Eat On The Omad Diet
There are no restrictions here. You are free to eat whatever you would like or what your cravings are.
Of course, for long-term health reasons, try to make healthy choices with your one meal a day. If you choose to eat items that arent as healthy a couple nights a week, make sure that you are supplementing the loss of nutritional value.
Also, be sure you are following the 4 ones rule and consuming all your calories within one hour, or you will not see the results you are looking for.
Keep in mind that everyone is different and your body will react differently to different food choices you make. Account for this and plan accordingly.
Try to make educated decisions as you plan your meal, whether you are on the OMAD diet or a combination of other diets at the same time.
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What Happens If You Only Eat One Meal A Day
The side effects of restricting food for nearly an entire day can include:
Consider what else might happen by eating one meal per day. It’s hard to exercise regularly when you’re not fueled appropriately. You could miss out on various experiences and meals shared with family and friends. Plus, you’re following rules instead of making choices. That’s the opposite of cultivating a mindful eating practice, which could majorly backfire when you decide to go off of this plan.
What Is The Omad Diet Learn How The One
With so much interest in intermittent fasting, here comes buzz about a more extreme version of the eating plan: the OMAD diet.
Twitter co-founder Jack Dorsey has been part of the movement, fasting most of the day and eating only dinner.
Been playing with fasting for some time. I do a 22 hour fast daily , and recently did a 3 day water fast. Biggest thing I notice is how much time slows down. The day feels so much longer when not broken up by breakfast/lunch/dinner. Any one else have this experience?
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How Effective Is Omad
Although 23-to-1 fasting hasnt been studied in humans per se, one well-known paper examined a one-meal-per-day eating regimes impact on weight and other health measures. The researchers wanted to know what would happen if people simply ate a days worth of calories during a time-restricted window.
In the study, normal-weight, middle-aged men were put on a three-meal-per-day plan for eight weeks. Then they were switched to an intermittent fasting diet with a four-hour eating window for another eight weeks .
Eating one meal per day promoted modest fat loss that didnt occur with eating the standard three square meals per day, but not for the reason you might think. Many men simply found it difficult to consume such a large meal during their eating window which unintentionally created a calorie deficit. Eating this way also elevated blood pressure and cholesterol among some participants.
They were almost force-feeding them. Eating 2,000 calories, or even 1,500 calories, in one sitting is kind of tough for people, Varady says.
Time-restricted eating is amazing in that you just have to watch the clock. You just stop eating when youre supposed to stop eating, and people just naturally calorie-restrict, Varady says.
However, people may want to be extra cautious when it comes to following OMAD’s more extreme 23-to-1 feeding schedule. Having only one hour to eat every 24 hours might make nutritional and caloric deficiencies more likely.
Mental Clarity And Concentration Hikes
One of the greatest one meal a day benefit noted is the fact that people feel more clarity.
Many report increased concentration levels and fewer occurrences of forgetfulness. This is contrary to what most believe would be the case on the omad diet, but remember above we noted greater energy and more production?
With this also stems the benefit of being more mentally stable, ready, and improving your ability to remember and do things you werent doing well in the past.
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Who Doesnt Love Eating Their Favorite Taboo Foods Daily
On most diets that you have been on in the past, you have probably had to restrict yourself to meal choices and planning.
With the Omad Diet, there are no restrictions on what you eat. You can eat all or whatever foods that you crave on a regular basis with your meal. This is one of the major physiological benefits of eating one meal a day.
I Want To Form Good Habits For The Future
And finally, if you’re just looking into intermittent fasting and time-restricted eating as a way to form good habits for the future — whether that’s getting ahead of the game before you need weight loss, supporting your immune system and overall health through autophagy, or staying on top of your health conditions, the answer is — whichever works for you!
Ultimately, the best form of time-restricted eating is the one that you can stick to, whether that’s the OMAD diet, a 16:8 intermittent fasting plan, 24 hours once or twice a week, or some other form of caloric restriction.
Because whether you eat one meal a day or several, the important part of getting results is that you stick to your goals and find a plan that works for you and your lifestyle for an extended period. Do that, and all of the weight loss, health benefits, and more will come in time.
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Is The Omad Diet Safe
Annual Review of Nutrition
But OMAD is a restrictive eating approach that wont necessarily appeal to everyone. If youre following OMAD, youll need to take care not to overeat or overindulge on unhealthy foods during your main meal. You may also struggle to fit an entire days caloric intake into one large meal or find yourself feeling uncomfortably full after eating this much in one sitting. Theres also a lack of research on the long-term effects of OMAD
Moreover, OMAD may actually be unsafe for certain groups of people. This includes people who are pregnant or nursing, who are younger than 18, and people who have an eating disorder or a history of disordered eating, says Moskovitz.
Omad Diet Benefit #: Reduced Inflammation
Chronic inflammation has been implicated in virtually every disease state. Experts believe its behind most of the chronic diseases that run so rampant today.
Thankfully, fasting can directly reduce inflammation. The way it does this is simple: during a fast your body isnt distracted by digestion and nutrient assimilation and can instead focus on reducing inflammatory markers. Even your gut lining can benefit from getting a bit of a break it spends a fast regenerating, which further reduces inflammation.
Getting into a ketogenic state can also reduce inflammation since ketones nourish your mitochondria and promote new mitochondrial generation. This anti-inflammatory, anti-aging process is called mitophagy.
OMADs ability to reduce inflammation is likely why it seems to extend lifespan. Roden studies have found that eating less frequently can increase lifespan by as much as 80 percent.
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Fights The Effects Of Aging
The OMAD diet and other intermittent fasting styles activate autophagy, your bodys clean-up mode for damaged cells, toxins and waste. Autophagy also occurs in neurons of your brain, part of why intermittent fasting diets have been shown in rodent studies to fight age-related neurological disorders such as Alzheimers, Parkinsons and stroke.
Foods To Eat And Avoid
No matter the type of dietary pattern you choose, your intake should mostly consist of whole, nutrient-dense foods.
Although most health professionals would not recommend eating only one meal a day, if you do choose this eating pattern, its essential to ensure that youre consuming a variety of nutritious foods, including:
- fruits, such as berries, citrus fruits, and bananas
- vegetables, such as kale, broccoli, cauliflower, asparagus and peppers
- starchy vegetables and grains, such as sweet potatoes, butternut squash, oats, quinoa, and barley
- healthful fats, such as avocados, olive oil, and unsweetened coconut
- legumes, such as peas, chickpeas, lentils, and black beans
- seeds, nuts, and nut butters, such as cashews, macadamia nuts, almonds, and pumpkin seeds
- dairy and plant-based alternative products, unsweetened yogurt, coconut milk, and cashew milk
- protein sources, such as chicken, fish, tofu, and eggs
Limit highly processed foods, such as:
- fast food
These foods offer little nutritional value, and eating them too often can lead to weight gain and increased disease risk .
During fasting windows, the OMAD diet requires people to keep calorie intake to a minimum.
In the strict OMAD diet, this means complete restriction of calories. You can still enjoy water and other noncaloric beverages in fasting periods.
Others choose to eat low calorie, high protein snacks during the day, like:
- egg whites
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What Does The Science Say
The body of literature regarding intermittent fasting and time-restricted eating is growing, seemingly on a weekly basis. The problem is that different studies investigate different protocols.
For instance, one study showed that a 14:10 time-restricted eating pattern can promote weight loss and metabolic health.7 How do we know if these benefits occur with OMAD? If 14:10 is helpful, is 23:1 better? It might be. If lowering insulin levels and mobilizing fat stores for 14 hours is beneficial, it makes sense that doing it for 23 hours could be even more so. Yet this assumes that a longer time frame doesnt introduce any counterbalancing, negative effects.
Other studies suggest longer fasting windows have a net benefit, although none capture OMAD eating perfectly. For instance, a pilot study showed that, in obese patients with diabetes, two weeks of eating within a 7-hour window reduced fasting and postprandial blood glucose when compared with eating within the baseline 12-hour window .8
While the authors warned about the higher LDL, looking further we see that the total cholesterol-to-HDL ratio remained about the same , while the TG:HDL ratio was slightly better in the time-restricted eating group . Although we cant definitively state that the higher LDL is no cause for concern, there is evidence suggesting that high HDL and low triglycerides may predict lower cardiovascular risk, even in the setting of high LDL.10
Is The Omad Diet Healthy
The idea behind intermittent fasting is that its gives your vital organs, digestive hormones, and metabolic functions a “break” and reduces oxidative stress on the body. Proponents believe reducing stress via fasting improves the function of your organ tissues, reduces inflammation, and lowers your risk for chronic disease. Its also credited with reducing susceptibility to insulin resistance, which could lower your risk for diabetes.
However, theres substantial evidence suggesting that any benefit is quickly undone as soon as you break the fast, causing the appetite-suppressing hormones to switch gears and make you feel even hungrier than you felt at baseline.
A real potential benefit of time-restricted fasting is that it could help you go to bed earlier a very crucial component to any weight loss plan. Getting seven hours of sleep per night as been linked to weight management, reduced risk of chronic disease, and improved metabolic benefits.
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Should You Workout While On The Omad Diet
- Initially, when you fast for such a long duration, you will not have the energy to workout. Plus, mental fatigue will not allow you to put in the effort required for your workout. Do stretching exercises or yoga to keep your muscles active.
- When you get used to this intermittent fasting, you can slowly include muscle toning workouts to prevent sagging of your skin.
- However, always consult your trainer to design a workout that works for you, keeping your medical condition and body type in mind.
- Whether you are on the OMAD diet or not, practice meditation every day. You can do it the traditional way or while taking a walk or running.
Why should you even choose OMAD diet over any other diet? Lets find out.
The Potential Dangers Of The One Meal A Day Diet
Although studies found that the OMAD diet can have noteworthy benefits for your health, others revealed that this extreme way of eating could actually be detrimental to your body. For example, the restriction involved in the one meal a day diet may increase your blood pressure, as well as your total cholesterol levels, and it may also delay the response of your body to insulin, thereby increasing the levels of the hormone ghrelin, which stimulates your appetite. Consequently, you can experience extreme hunger if you do not eat anything caloric during the fasting period of the OMAD diet.
Furthermore, restricting your calories to one meal a day may increase your risk of hypoglycemia, which means that your blood sugar levels will be too low, especially if you have type 2 diabetes. Moreover, the OMAD diet has been associated with the following symptoms:
- low energy
It is worthy of note that the one meal a day diet is not adequate for certain categories of people, including women who are pregnant or breastfeeding, children and teenagers, the elderly, and individuals with eating disorders. Another potentially dangerous downside of the OMAD diet is the fact that you may find it difficult to take in enough nutrients in only one meal. Lastly, limiting your caloric intake to one meal a day can lead to disordered eating, take a heavy toll on your social life, and make it challenging to follow this diet in the long run.
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You Might Have Heard About Omad
If you follow weight loss trends, then you may have come across this one meal a day approach. To some, it may sound extreme and like something that is more of a hassle than it is worth. But, in fact, there are many advantages to this fasting style.
This pattern of eating can have some profound health benefits like weight loss, improving cognition, and preventing disease. Not to mention, it can help you save time and money. Once you get used to it, it isn’t nearly as hard as it sounds.
Below, Ive outlined the top 23 benefits of OMAD. But first, let me explain what OMAD is, how it works, and some important things to consider before jumping into this fasting strategy.
Who Should Try The One Meal A Day Diet
It is important to note that only people who have prior experience with intermittent fasting should try the OMAD diet. I do not advise going straight from your regular habits to a single meal per day. This causes excessive stress on your body, which only harms you rather than help. Build yourself up to the fasting schedule of one meal per day by gradually increasing the time you fast daily.
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