Rule : Check Portions
Size counts. One small, naked potato is about 13/4 to 2½ inches in diameter and contains 135 calories. If you eat a large potato 3 to 41/4 inches in diameter you’re adding 293 calories to your meal, and that’s without slathering on butter or sour cream. Those additional 158 calories can make a difference: Most of us put on weight over the years just by eating an extra 100 to 200 calories a day.
Of course, unless you carry a tiny scale, a measuring cup, and perhaps a ruler with you at all times, you may have trouble assessing portions. Luckily, you can use your hand as a guide: A one-cup serving of cereal is about the size of your fist. A half-cup serving of pasta, rice, or ice cream fits in your cupped hand. A tablespoon of salad dressing, peanut butter, or cream cheese is about thumb-size, while the tip of your thumb represents a teaspoon of butter, mayonnaise, or oil.
What Is A One
A one-food diet is an approach to weight loss that involves the dieter significantly restricting his or her food intake to a single item, sometimes one that is not commonly associated with a healthy eating plan. The idea behind eating only one food for a prescribed length of time is that the body’s metabolism may adjust to processing that one food more efficiently when other sources of calories are eliminated. Calorie-counting is usually a focus of a single food diet because the dedicated dieter will often point out that his or her total daily calories actually add up to less than the recommended average number.
Some well-known single food diets can consist of one food known for its high amounts of sugar, fat, or complex carbohydrates. These diets can include bacon, potatoes, snack cakes, or even beer as the one-food choice. Medical experts advise anyone attempting this kind of weight-loss plan to stay well-hydrated by drinking plenty of water over the course of the plan. Including a multi-vitamin supplement is also recommended. While a one-food diet may be effective for short-term weight loss, the general consensus is that this practice may be unhealthy if followed for a longer time period.
How She Did Ita Visual Cue Sparked This Woman’s 80
Its not some diet or some weight loss kick that youre going to be on, says Dukes. Just make the decision to be healthy and never stop. If youre making those health decisions every day, its going to compound.
Dukes says losing weight feels amazing.
I never thought I would be in the shoes I am in today, but losing the weight has completely changed my life, she says.
She says her weight loss isnt about the weight on the scale or being able to fit into a smaller size.
Just genuinely loving how you feel and what you look like and having the confidence, it changes everything in life, says Dukes.
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When Is The Best Time Of The Day To Eat Your One Meal A Day
From what Ive read online, its common for folks on an OMAD diet to eat in the evenings. I couldnt find any specific reason as to why evenings became the recommended time window.
During my experiment, I chose to eat my one meal sometime between 12 pm and 2 pm. There was no science behind my decision it just felt right.
Having said that, though, when you eat just one meal a day, you are tasked to consume a significant amount of food in a short amount of time. So for those of us who get tired after lunch, because your body is busy digesting food, this feeling is undoubtedly amplified when youre eating a supersized meal.
I have the benefit of working from home and can control my hours. So after lunch, I tend to rest for a while before getting back into work.
For this reason, I can understand why it might make more sense to have your eating window in the evenings, to sustain more energy during the day, and avoid the afternoon crash.
Can You Mix And Match Different Diet & Fasting Approaches
I am all about diet flexibility.
If you want to follow the one meal per day approach one day and do 2-3 meals per day the next, thats totally fine.
For example, you can structure your diet to look something like this:
- Monday: 1 meal
- Sunday: 1 meal
Remember, a calorie deficit is the most important thing to create when dieting.
So just because youre following a one meal per day diet doesnt mean you literally have to eat one meal per day, EVERY SINGLE DAY.
If you want to go out and have brunch on Sunday, then screw it, have 2 meals that day. Dont be obsessive about this stuff.
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It May Help You Eat Less
Many people eat from the time they wake up until the time they go to bed.
Switching from this style of eating to time-restricted eating may cause you to naturally eat less.
In fact, some research has shown that time-restricted eating can reduce the number of calories you eat in a day .
One study found that when healthy adult men limited their eating to about a 10-hour window, it reduced the number of calories they ate each day by about 20% .
Another study reported that young men ate about 650 fewer calories per day when they limited their food intake to a 4-hour period .
However, other studies have shown that some people do not actually eat fewer calories during time-restricted eating .
If you choose high-calorie foods during your feeding period, you may end up eating a normal days worth of food even though you are eating for a shorter period of time.
Whats more, most studies on time-restricted eating have used diet records to measure calorie intake. Diet records rely on participants to write down what and how much they eat.
Unfortunately, diet records are not very accurate .
Because of this, researchers dont know just how much time-restricted eating really changes calorie intake. Whether or not it actually decreases the amount of food eaten probably varies by individual.
Effect On Diabetes And Cholesterol Levels
People with underlying medical conditions may face additional risks. For example, those with type 1 diabetes or low blood sugar need to eat meals regularly throughout each day to maintain a steady blood sugar level.
A 2007 study compared the effect of eating the same number of calories in one or three meals per day for 6 months in a group of healthy adults.
None of the participants experienced a significant weight change, but those who ate only one meal per day experienced a reduction in body fat.
However, their levels of both low-density lipoprotein and high-density lipoprotein cholesterol increased, and there was a negative effect on their morning glucose tolerance levels.
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She Slowly Gave Up Eating Out
Dukes says that much of her weight gain was related to eating out nearly every day. She worked a busy office job and got most of her lunches to go, and often ate dinner at restaurants. She began to bring her lunch to work, and made a rule to only eat out on Saturdays and Sundays.
Rather than giving up eating out completely, I saved those things for the weekend, she says.
After three months, Dukes craved restaurant food less and less. She found herself making more and more meals at home on the weekends.
By the time youve been on track all week, you feel so good that you get to the weekend and youre like I dont really want to go out for ice cream, and I dont really need to go out to that place because I feel really good, she says.
She slowly adopted a diet of mostly lean meats and vegetables. She started to realize that she had more energy and didnt feel bloated, she says.
I never realized that wasnt normal to feel that way until I started cleaning up my diet, stopped eating out as much and realized I had less brain fog, she says. “I wasnt as tired all the time. I had energy. When I got off work I wasnt ready to lay on the couch all night.
Dukes says she goes out to eat less often, and when she does, its usually a date night with her husband.
But every time I go out to eat I dont feel like I need to splurge and order everything on the menu anymore, so I save it for special occasions, she says.
Are There Any Downsides To Following This Diet
It depends on how you approach it, and Keatley emphasizes that balance is always key. Just because something is plant-based, vegetarian, or vegan does not mean it is going to be good for you all the time and in unlimited quantities, he says. Having a balance of high-energy carbohydrates like whole-grains, beans, and legumes should be balanced with other micronutrients to maintain a healthy weight and lean body mass.
Keep in mind that youll need to make sure youre covering all of your nutritional bases if you go fully plant-based. If you take it to the most extreme level by eliminating all animal foods, you may require a vitamin B12 supplement, Ansel says.
The bottom line: Overall, the Blue Zone diet is a pretty solid approach. There isnt a downside to adding more plant foods to your diet and lowering added sugars and overly processed food, Gans says.
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Supplement With Some Whey Protein After You Workout
If you train hard with weights 3-4 times per week while fasting and follow the 1 meal per day diet then you should consume some 100% whey protein powder after working out so you dont go half the day without any protein in your system.
Im not really anal about the post-workout window of opportunity, but its best to get some protein in within 2-3 hours after your workout.
Why 100% whey protein? Because it has the most complete amino acid profile which is great for muscle growth and recovery.
As for which protein powder is best? Try Optimum Nutrition 100% Whey Gold Standard.
What To Expect When Starting One Meal A Day
When you do start the one meal a day diet, youre most likely going to be hungry.
This can be a mind over body/stomach issue you will most likely battle in the first few weeks.
It might not actually be that you are hungry at all, but your mind is tricking you into thinking so.
Some may even experience what is known as a fasting headache in the first few weeks.
This will vary with different people, but most tend to go away after initially beginning the omad diet.
You are most likely used to eating every few hours and consuming processed meals or snacks.
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Is There Any Prep You Should Do Before Starting
With many diets, people believe a cleanse before starting, not eating for 24 hours , or doing something like a liquid diet might help them jump start weight loss.
When it comes to one meal a day diet, this is not the case.
As a matter of fact, diets which force you to put things in your body which arent natural, typically dont result in success.
Early on you might lose some weight, but it is usually only water weight which you will gain right after you stop the program.
So, when starting the one meal a day diet, take a few short weeks to prepare, and go for it.
Make sure you are mentally prepared, you are willing to dedicate to it 100%, and that you are ready to make the change in your eating patterns.
So What Can And Can’t You Eat On The Blue Zone Diet
Following the Blue Zone diet guidelines will help steer you toward the right foods, but the diet specifically calls out certain ones as good options like the following.
Sourdough or whole wheat bread
Seasonal fruits and vegetables
While the Blue Zone diet is heavy on plant-based foods, its technically not vegan given that it allows for some fish, eggs, and animal products. However, you can adjust the Blue Zone diet to be vegan.
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Small Changes To Achieve Big Goals
Big changes place big demands on our willpower and research has shown that willpower is a limited resource that is easily exhausted, which is why we eventually fail, no matter how determined we are to succeed. Habits have lasting power when they become automatic, something we do on autopilot, like brushing our teeth last thing at night. To become automatic, we need to do something often, and were more likely to do this with small changes.
Tempting as it may be to make lots of mini-changes, youll get the best results if you focus on two changes at a time, and allow six to eight weeks before you take on any new ones. Once a mini-change feels like its becoming a habit, you can introduce a new one.
Will It Help You Lose Weight
The diet contains one obvious pro: “There’s a focus on real, whole foods with an emphasis on increasing plant-based foods and limiting animal and refined products,” says Blake. “Increasing your intake of plant-based foods correlates with a higher fiber intake, which can keep you satiated and aid in weight loss.” Plus, plant-based foods are naturally lower in calories, so you can eat more food for fewer calories
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Metabolism And Body Clock Genes
A 2012 mouse study suggested that eating only one meal per day may have worsen health, compared with eating two meals. In mice that consumed just one meal per day, there was an increase in body weight, insulin, and fat in the blood. There was also a higher risk of oxidative damage in fatty tissue and the liver.
The researchers concluded that eating one meal per day could negatively impact the genes that help regulate the body clock, sleep-wake cycles, and metabolism.
In another study , this time from 2017, 100 people consumed 25% of their energy needs in food on one day and 125% on the next, alternating days for a year. However, they did not restrict their intake to one meal per day.
Those who practiced this form of intermittent fasting experienced an increase in LDL, or âbad,â cholesterol. High levels of LDL cholesterol may increase the risk of high blood pressure, heart disease, and stroke.
Also, those who fasted in this way did not lose any more weight than those who reduced the number of calories they ate each day.
The one-meal-a-day diet may appeal to those looking for quick weight loss solutions, but there are safer and more healthful ways to lose weight.
Eating a healthful diet, such as the Mediterranean or DASH diet, is a good place to start.
As well as adopting a healthful diet, a person may also wish to consider:
Get some tips for losing weight here.
Bertinelli And Phillips Remain Good Friends Today
Yes, I adore Mackenzie Phillips, the former Barbara Cooper actor said. She just texted me the other day. She knew I was going through a little trouble, so she was just sending me a virtual hug It was her birthday recently I adore Mackenzie. She is my sister from another mister, love her.
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Remember Eating One Meal A Day Is Not Magic
When I first started eating one meal per day, I had this weird belief that eating once per day gave me the power to lose more weight than traditional diets.
While this might seem like the case, nothing could be further from the truth.
It might be nice to believe that eating once per day causes all these different hormones to change in my body that helps me to burn more body fat.
But thats just not the case.
And insulin levels everyone always brings up fucking insulin levels.
Dont worry about your damn insulin levels.
Just focus on creating a calorie deficit thats the only way to lose weight and always will be.
Eating once per day just happens to be a great way to create a deficit that many people can actually stick with.
For example, lets say you need to eat 2000 calories per day to lose weight.
Diet #1 has you eating 3 meals and 2 snacks.
Diet #2 has you eating one meal.
In the end of the day, calories are exactly the same.
Youre just splitting your calories up a lot more in Diet #1.
Thats it. There is no magic. Just simple math.
Welcome To A Better You
None of us has the perfect body after all, we come in many different shapes and sizes but the reality is being overweight or obese can lead to problems that can seriously affect our health.
This site helps you work out if you are overweight or obese and provides top tips on how you can easily make healthier choices in life. These may not change things overnight but they are a change for the better.
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