The OMAD diet has gained popularity in recent years as a weight loss and health improvement strategy. However, some are skeptical about its safety and effectiveness.
In this article, we’ll take a closer look at how the OMAD diet works, its potential weight loss results, and whether it’s a safe and sustainable option for most people.
OMAD is short for “one meal a day” and it is a type of intermittent fasting that involves eating one large meal per day and fasting for the remaining 23 hours.
OMAD is very similar to the warrior diet in intermittent fasting, which has a 20-hour fasting and a 4-hour eating window, but you ideally consume your food during a narrower period of 1-2 hours on the OMAD diet.
OMAD diet rules – What to eat on OMAD
There’s no fixed meal plan on the one-meal-a-day diet, just like the other intermittent fasting plans. You can eat whatever you want during your eating period. But it’s best to know what to eat to break a fast more healthily. Healthy proteins, fats, veggies, and leafy greens should be on your plate in a balanced way.
The timing of the eating period can vary according to your lifestyle and personal preferences. Some choose to have their meal in the morning and some like to have it later in the day. Whatever your timing is, try not to have your single meal of the day late at night, as it can cause digestive problems and will make it hard for you to fall asleep.
During your fasting hours, you can only drink water, tea, black coffee, or herbal teas according to your taste. Some prefer to add electrolyte drinks, low-calorie green smoothies, or bone broth to add taste to their long fasting window without spoiling the fat-burning and weight loss effects of fasting.
One meal a day weight loss results
Weight loss is one of the top promises of intermittent fasting. Even Hollywood celebrities use it as a fitness trick for staying in shape.
Some famous public figures, including the former Twitter CEO, Jack Dorsey, have announced that OMAD is their key to weight control, in addition to enhancing mental clarity.
If you’re looking to shed some pounds, the key is creating a calorie deficit. And if you’re considering the OMAD diet as a weight loss solution, you’re in luck because it can help create a significant calorie deficit as you only eat during a very limited period of the day.
But before you jump on the OMAD bandwagon, it’s important to consider a few things. If you have a history of disordered eating or an eating disorder, you should avoid this approach altogether. Similarly, if you’re prone to experiencing hunger pangs due to low blood sugar, the OMAD diet may not be the best choice for you either.
In fact, it’s always a good idea to consult with a healthcare professional before starting any new diet or exercise regimen, even if your goal is simply to shed a few pounds. They can help you determine whether the OMAD diet is right for you and provide guidance on how to approach it safely and effectively. With the right approach, the OMAD diet could be the weight loss solution you’ve been searching for.
What does OMAD do to your body?
As OMAD is a form of intermittent fasting, the health benefits of fasting may apply to the OMAD diet. These include:
- Weight loss and management
- Blood sugar control
- Improved type 2 diabetes
- Improved heart health
- Better concentration
- Reduced inflammation
- Improved neurodegenerative disorders
- Anti-aging effects on skin
- Cellular renewal (autophagy)
- Reduced sugar cravings
- Appetite control
Although these potential advantages appear intriguing, it’s crucial to remember that they are related to intermittent fasting in general rather than OMAD specifically.
Is the OMAD diet safe?
The question of OMAD’s safety in terms of health is a tough one. Although intermittent fasting has many scientifically proven health benefits, OMAD is clearly a very extreme form of fasting and is definitely not suitable for everyone.
Some medical professionals argue that not consuming calories for very long hours may create a huge stress on your metabolism. And stress is an important triggering factor for increased levels of inflammation and chronic diseases.
So you should get your medical condition checked before switching to this eating pattern, and examine its effects carefully on your body. Eating one meal a day can lead to symptoms like:
- nausea
- dizziness
- irritability
- fatigue
- constipation
Having these side effects in the first weeks is considered normal, but if the symptoms persist, it may be a strong sign for you to quit following the OMAD diet.
To sum up
The one-meal-a-day diet sure is a very restrictive nutrition system. Even if you don’t have severe side effects while practicing it, it’s best not to implement this diet as part of your everyday nutrition, but instead to see it as a way of detoxing the body for a limited period.
You can give it a try after practicing the less strict intermittent fasting schedules for a while, and only follow it for a short period to cleanse your body and shed a few pounds. Then switch to a less severe and more sustainable form of intermittent fasting, like the 16/8 or 18/6 plans.
Fasting Kompanion offers the most suitable intermittent fasting plans for your unique body’s health and fitness goals.
