The concept of one meal a day (OMAD) has been growing in popularity along with other intermittent fasting approaches and the ketogenic diet. OMAD involves condensing your daily food intake into a single meal within a 1-hour timeframe. This fasting approach can provide various benefits, but also requires some planning and adaptation to implement effectively. Here is an overview of OMAD and how to try it safely.
What is OMAD and How Does it Work?
With OMAD, you eat one meal per day within a narrow 1-hour feeding window. You fast for the other 23 hours. This takes intermittent fasting to an extreme, but proponents claim several benefits:
- Promotes fat burning and weight loss by limiting insulin spikes
- Saves time around meal planning and preparation
- Allows the digestive system an extended rest period to repair and rejuvenate
By heavily restricting your feeding window, OMAD aims to limit insulin secretion as much as possible. This encourages your body to switch into fat burning mode and tap into stored body fat for energy. The extended daily fast also allows cells to engage in autophagy – a cleansing process where damaged components are recycled.
Step-By-Step Guide to Transitioning to OMAD
Jumping straight into OMAD is extremely difficult for most people. You can set yourself up for success by gradually transitioning:
1. Adapt to a Ketogenic Diet First
Start by limiting carbohydrate intake to enter a ketogenic state. This will reduce hunger hormones and help your body become efficient at burning fat. Aim for less than 50g net carbs daily.
2. Incorporate Intermittent Fasting
Gradually reduce your eating window from 12 hours down to 8, 6, or 4 hours. For instance, you might start skipping breakfast and eat between 12pm and 8pm.
3. Try Extended Fasts
Attempt 24-36 hour fasts 1-2 times per week. This will prepare your body for the daily 23 hour fasts.
4. Switch to OMAD
Once adapted, choose a consistent 1-hour window for your daily meal. For instance, eat each day between 5-6pm.
Making OMAD Work Long-Term
Once adapted to OMAD, a few tips will help make it sustainable:
Consume Enough Calories
Try not to drop below 70-80% of your maintenance needs to prevent starvation mode. Shoot for at least 1,500 calories in your meal.
Focus on Nutrient Density
Emphasize fat and protein sources that provide vitamins, minerals, and antioxidants. An omelet with vegetables and cheese is a great option.
Consider a Fasting Drink
Having a “fat fast” coffee outside your eating window won’t disrupt ketosis. This provides an easy 400 calories.
Find Your Carb Tolerance
5% carbs or 25g is ideal, but you may function fine up to 15% or 75g. Test to find your threshold.
Cycle Fasting Approaches
Use OMAD for focused fat loss periods. On maintenance, alternate OMAD with shorter fasting periods.
Is OMAD Right for You?
OMAD can be highly effective for weight loss and metabolic improvements when done correctly. However, it requires strict adherence and adaptation. Be sure to listen to your body’s signals. OMAD may not suit everyone’s lifestyle or preferences. Cycling OMAD with less restrictive fasting/feeding approaches may provide the best long-term plan.
The Takeaway: One meal a day
One meal a day can provide powerful health and weight loss benefits. But ease into it gradually and make sure to consume adequate calories and nutrients. OMAD works best paired with an underlying low-carb, high-fat ketogenic diet. Implement OMAD in a targeted manner based on your goals and adapt it as needed over time.
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