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 are curious about what to expect from following an OMAD diet.
In this article, we’ll take a closer look at how the OMAD diet works, its benefits, the potential weight loss results of OMAD diet with before and after weight comparisons, what to eat on OMAD, and its rules. We’ll also address whether it’s a safe and sustainable option to lose weight.
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.
What are the OMAD diet results in 1 month?
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.
Here are some OMAD weight loss results from Reddit users and their experiences of following this diet for one month:
One Month In - OMAD
by u/UnhygenicChipmunk in intermittentfasting
Lost about 7 kg in 1 month
My one month progress report on IF/OMAD/Low calorie diet
by u/patsfan038 in intermittentfasting
Lost 16.5 lbs or 7.4 kg in 1 month
OMAD diet rules
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.
OMAD diet benefits
The OMAD diet plan is a method of intermittent fasting, so 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.
What to eat on OMAD to lose weight
On the OMAD diet, it’s important to make your single meal count by choosing foods that are nutrient-dense and support weight loss. 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.
Here are some suggestions to help you create a satisfying and balanced meal while following the OMAD diet:
- Start with a generous portion of protein, such as grilled chicken, lean beef, or fish. Protein is crucial for maintaining muscle mass and promoting satiety. Pair it with a variety of non-starchy vegetables like leafy greens, broccoli, cauliflower, and bell peppers. These veggies are low in calories but packed with vitamins, minerals, and fiber to keep you full and provide essential nutrients.
- To round out your meal, include a moderate amount of healthy fats like avocados, nuts, or olive oil. These fats not only enhance the flavor of your meal but also contribute to feelings of satisfaction and help regulate blood sugar levels.
- Additionally, include a small serving of complex carbohydrates like quinoa, sweet potatoes, or brown rice for sustained energy. Remember to listen to your body’s hunger and fullness cues, and ensure that your single meal is within your daily caloric needs.
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.
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.
To sum up
The one-meal-a-day diet sure is effective at boosting weight loss but it 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.
Remember, it’s crucial to consult with a healthcare professional or registered dietitian before starting any new diet, including the OMAD diet, to ensure it aligns with your specific needs and goals.
Fasting Kompanion offers the most suitable intermittent fasting plans for your unique body’s health and fitness goals.
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Last Updated on June 22, 2023
