I think we can agree that:
We live in a fast-paced world today that demands a lot of our time. Whether it be family, job, or social activities, our time is valuable
So when we want to lose weight, we are faced with many obstacles in our daily lives.
We want something easy to follow, fits our lifestyle and actually works.
As someone who has been through the carousel of all the diet plans that don’t use these concept’s, there is an answer.
It is called the Omad Diet, or otherwise known as Eating One Meal a Day.
If you are looking for a simplified way of eating, want to eliminate calorie counting, and want to see those pounds come off, the OMAD diet might work wonders for you.
The Omad Diet can be a relief of other complicated diet plans out there that have many confusing eating patterns or instructions.
There are increasing studies that show that increasing meal frequency does not promote weight loss. There are also many other long-term studies on humans showing how fasting can be beneficial in longevity.
Let’s take a look at the OMAD diet, how it works, why it works, and whether it is the right approach for you.
So, what’s the basic idea/concept behind OMAD?
Omad is a form of intermittent fasting that can also be referred to as a 23:1. This means you are fasting for 23 hours and eating within one hour. You would not be consuming any caloric beverages or food outside of your one-hour eating time frame.
With the Omad diet, you can choose to eat whatever meal you choose with no restrictions inside of your eating window. However, it will be better for your long-term overall health, to choose a healthy balanced plate containing the food groups.
If your ready to get started right away and want a full understanding of how to succeed with Omad, be sure to get “The Complete Guide to the Omad Diet.” The book gives my easy to follow plan, recipes(to get you started), and all the necessary tools for healthy long-term success.
So, should I do the OMAD diet, and what are reasons it works so well?
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It is easy
There is really no guesswork when it comes to following the OMAD diet. You basically consume all your calories in one single sitting.
No counting calories, no small sacks with nuts (or other low-cal meals), and no need to prep meals for the entire week. If you want pizza for dinner, go ahead!
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Deprivation (and the concept of cheat days) is eliminated
If you’ve ever dieted and failed in the past, you will know that eventually, those cravings kick in.
Since you can eat anything, within reason of course, on a daily basis, you are in control of those cravings.
If you want a piece of pie or cake for dessert with your meal, it is possible if it fits into your eating window. If you want a burger and fries, you don’t have to wait until your next “cheat day.”
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Energy spikes
Contrary to what some others believe, you’re less likely to feel depleted or exhausted on the OMAD diet. In fact, many have reported feeling more energized. Since you don’t have that heavy lunch sitting in your stomach after a lunch-time date, you won’t have to worry about it weighing you down.
Increased energy can also lead to increased production in your work or social life.
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Who doesn’t 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.
By knowing you can enjoy more of the foods you love, you build a healthier relationship with food over time. You will also be more likely to have long-term success because you won’t feel deprived of all your choices.
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No more yo-yo dieting
Like most others, you have probably tried countless diet plans, regimes, and eating schedules in the past. With the OMAD diet, it can not only be just a diet, but a long-term lifestyle change.
If a friend invites you out for a meal, you can go. If you want to enjoy something fun where food is involved, you don’t have to feel guilty about it.
Simply knowing you can have what you want in larger volumes, is going to help you change your mentality towards food. Food no longer becomes the enemy.
Since I’m only eating once per day, are there other restrictions?
Within your 1-hour eating time, there are no restrictions on what food or beverages you can consume.
The only restrictions will come outside of the eating window.
You might be wondering what you can drink. If you do get hungry during the day on the OMAD diet, there are some things you can do to stave off the hunger until your eating window approaches.
In terms of beverages, you can drink teas, coffee, and other liquids as well. Coffee is a great suppressant as it does help you keep hunger at bay (or any caffeine).
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 aren’t 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.
Is It a Healthy Diet?
You may find dozens of online articles, forums, and posts questioning the OMAD diet.
There are many myths out there about eating one meal a day.
History shows the OMAD diet is not a new concept or diet.
Many will still cheat on their diets following the small-meal approach. Many will also get off track even when working with a nutritionist.
Further, there is more proof and research that has been conducted showing that the OMAD diet is a healthy approach that helps the body burn more fat when trying to lose weight. You are also encouraged to supplement when doing the OMAD diet to ensure you meet your nutritional needs.
As is the case with any diet you try, there are positive and negative remarks about it. The diet plan is by no means unhealthy. However, it is not something every person can follow.
It will take dedication, and it is going to require a learning curve for you to stay on track. Planning well, in the beginning, will ensure long-term success. With this being said, it is a great way to incorporate the foods you love each day while reaching your health and body goals. You simply must try it. You can also try out other types of intermittent fasting and see what works for you.
Is it really a diet?
Many say that when following this approach to eating, they feel as if they are not dieting at all.
It is a diet because any eating pattern we choose is considered a diet. You technically are on a diet, even when eating one meal a day.
However, the simple fact that you can truly eat what you want and are not depriving yourself makes many feel they are not dieting at all. This is one of the main reasons why people find it so easy to stay on track once they begin the OMAD diet.
You can truly eat nearly anything you would like during your eating window each day and have more flexibility in food choices. You are also able to go out and enjoy meals with friends.
Like anything else, trying new things allows you to find what works best for you. The same is the case for dieting. The OMAD diet is a healthy eating plan/lifestyle that will allow you flexibility in your food choices.
It will also help you reach your goals.
For those who are disciplined, love food, and can follow the one meal a day lifestyle, it is a routine that works wonders. Just as it has for myself.
It can help you attain your diet/physique goals and is truly something easy to follow once you get the hang of it.
How long should I follow this diet?
There truly is no time frame or limit in place. If you want to try to lose a few pounds within a 3-month window, you can try the diet out for three months.
However, eating one meal a day can be much more than just a short type of intermittent fasting.
Eating one meal a day can truly become a lifestyle, just as it has for me. There are people who have literally followed the OMAD diet for years. They have maintained an exceptional physique, feel great, have the energy they desire, and state they will never go back to any other lifestyle or eating pattern.
For some, it simply does not work. Some people do not have the dedication or focus and will start picking at food during the course of the day. If this is your case, you might be best served with trying to mix things up and do a few diets or eating patterns during the course of a week. This might help keep you motivated, focused, and help you avoid those hunger pains.
The choice really comes down to you and whether you are in it for the long haul or simply trying something new. Maybe you like to mix things up during the course of a week and try the OMAD diet for a short of a period of time.
We can help in our community forums to answer any questions about being on the OMAD diet if you are just starting out or have been doing it for any length of time.
Should you exercise?
This is going to be a case-by-case answer, but I always encourage exercise for long-term health.
For some, you are already exercising and fairly active. This is where the whey protein supplement is going to come into play on the days that you are working out. It is going to give you an added energy boost, and it is going to help you regain protein losses on days where your body is depleted.
So, if you are already working out and plan on continuing to do so, then you can follow the OMAD diet and reach the goals you have in mind.
If you do not work out, should you begin?
This depends on your goals, but exercise is always encouraged for a healthy lifestyle.
If you are trying to lose weight aggressively, you might want to start working out a couple times a week. It will help increase the caloric deficit each week, which in turn is going to result in more calories lost.
For a more aggressive approach, you can calculate your Total Daily Energy Expenditure using the TDEE Calculator to help with your planning. It will also result in more weight loss in a shorter period of time. If you are trying to maintain, you may choose to not incorporate exercise.
Choosing to work out on the OMAD diet or not is not going to hinder your progress (especially if you are just trying to maintain). But, if you do choose to work out, you will find it extremely beneficial to incorporate protein into your meal on the days you are hitting the gym. It will help your body maintain its strength and ability to work on the days you feel more fatigue.
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.
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Eat-stop-eat
Many people confuse this one with the OMAD diet; however, they are not the same. With this pattern, you basically fast for an entire 24-hour period (no eat window) and you do this once or twice a week. Once your fast concludes, you eat a normal-sized meal.
As discussed above, this is where you consume one meal a day (anytime during the day within a 4-hour eating window). You consume your meal within one hour.
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Several meals a day
If you have the patience for it, you can even do the diet approach where you eat several meals a day.
However, it is important that if you choose to mix things up or if you choose to do the OMAD diet daily, you are CONSISTENT. Consistency is also important to maximize your long-term results.
You must dedicate yourself to your goals. You must be willing to do things the right way and you must maintain the proper attitude when you choose to diet.
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 are your goals?
For those who are trying to bulk up or make some lean gains for the summer season, you might not benefit as much on the OMAD diet. Someone simply trying to shed weight will find it more beneficial.
You might want to give the OMAD diet a try for a period of time and see how your body is going to react to it.
It is not a diet everyone can follow, and in some instances, you are not going to see the results you want to see. If this is the case, you can try mixing things up. You could approach your meal choices differently.
Dieting of any kind is difficult at first, so it’s better to have a planned approach. Also, be sure to choose an eating window that matches your lifestyle to ensure long-term success.
The Omad diet is certainly an easy to follow and simple approach that completely changed my life and I encourage you to give it a try.
Have more thoughts or questions about the Omad Diet?
Have your own success story?
Share your comments below or visit my community forums.
Plz Iwanna aske if we gain wieght fast if we stop OMAD
Hi Nabeha and thanks for writing! This will certainly be a different case for each individual. There are many factors that could cause fast weight gain after stopping the Omad diet. These include: eating patterns, exercise, metabolic rate, genes, etc. Please let me know if you have any more questions and I would be more than happy to help!
very thanks
Thanks for writing poul! I’m glad you found the article helpful!
Very informative, I wanted to ask that initially when I start OMAD I saw a video which says that I can eat a tiny portion when I’m unable to stay hungry once until I get used too of OMAD. it is my first day today.
Hi Ice Heart! Thanks for writing and congrats on your first day of the omad diet! I recommend a few tips when starting your omad diet to help with the changes. You can find my most useful tips in this article https://omaddiet.com/tips-one-meal-a-day/. I talk about things such as gradually reducing your meals, trying out different times for your eating window, and knowing your objects, goals, etc. Let me know if you have any more questions and I would love to hear updates about your journey!
When I workout and I use a whey protein shake it should be a part of my Omad not outside of my one hour window, is this correct?
Hi Audrey and thanks for writing! Ideally, you will want to take any whey protein supplement with your one meal a day. Whey protein outside the eating window will break your fast. However, if you are doing weight training or other high-intensity workouts, I give recommendations in this article https://omaddiet.com/omad-exercising-training-tips/. If you have any more questions about the info in this article or any questions please let me know!
Hi. great advice. Been on omad for the last 4 months. Never felt better in my life and i m 52. Have no plans to quit. Feels too good!
Thanks so much for writing Nicole! It’s great to hear the positive effect that the omad diet is having on your life! Never ever quit until you reach your goals! Please keep me updated on your progress or let me know if you have ever have any questions!
Have you lost weight?
I’m starting this tomorrow! Changing my diet over to vegan keto, too! ??
Hi Meagan and thanks for writing! Happy to hear that you are starting! Keep me updated on your progress and let me know if you have any questions along your journey!
When would be the best time for my OMAD considering i wake at 4:30 am, hit the gym at 7 am, and im in bed by 8:30 pm? Thank you in advance for your reply.
Hi Jeff and thanks for writing! The ideal time for your Omad would be one hour before you workout. You can also flip this and have your omad after you workout and make your eating window in the mornings. However, if you must workout in the morning and don’t want to have your omad meal in the mornings, there are tips and tricks to make it later in the day. You might find this article helpful https://omaddiet.com/omad-exercising-training-tips/. In that article, I talk about how to schedule your omad meal when weight training & exercising. Thanks again for writing Jeff and please let me know if I can be of any more help!
You advocate acv and freshly squeezed lemons. Can these be taken during the fast?
Hi Hunter and thanks for writing! Apple Cider Vinegar is safe during your fast. Lemon water is ok as well during a fast. Putting a few slices of lemon into water won’t have an effect on your blood sugar, autophagy, or fasting period. Please let me know if you have any more questions!
Hi Jimmy can I drink diet soda during the day?
Hi Deirdre and thanks for the question! I do not recommend diet soda outside the eating window. I talk about it in this article https://omaddiet.com/omad-diet-liquids/. The reasons being is that diet soda will trick your metabolism into thinking it’s getting sugar. In turn, your body will pump insulin. This will also make you hungrier outside your eating window. Please let me know if you have any more questions!
As a continued comment on the Diet Soda or any other soda – it is the highest in acidity of all the possible drinks you can consume.
We know that the more acidic your body is the more inflammation is present. Inflammation is at the root cause for diseases, ailments, and aids in weight gain.
It would take 50 glasses of Alkaline water pH 9.5 to neutralize 1 glass of pop.
I’ve PCOS and weigh 126 kgs, will OMAD help me lose half my weight? Please help!!
Hi Sanai and thanks for writing! The Omad Diet can certainly help you achieve your goals with your desired weight loss. However, with any diagnosed condition I would seek professional medical advice before starting any change your diet. Please let me know if you have any more questions!
Dear Jimmy, thank you for everything! Genuinely appreciate your endeavour, great job!
These days I am doing raw vegan keto for a year, keeping to 22:2 – 21:3 intermittent fasting principle… technically I am OMAD, but I stretch my one meal for a few hours of eating and often overeat (I feel If I consumed too big quantity…and it’s also apparent, as, e.g. curly kale takes too much place in stomach haha).
Thanking your inspiration I am going to start with 23:1 OMAD and I would be grateful to get answers regarding calories … How many calories should I consume being keto OMAD to maintain the weight (I used to consume 2200ccal of raw vegan keto ingredients)? The same or less, because it’s only one meal a day? Thank you 🙂
Hi Miro and thanks so much for writing! I appreciate your kind words and am happy that my story could be of inspiration for your journey! I think that you might find this article to be helpful in any questions that you have with combining omad & keto. https://omaddiet.com/keto-intermittent-fasting/. Please let me know if you read this article and still have any questions about keto & omad. Thanks again and keep me updated on your journey!
If I go to the gym after work. Should I have a Protein shake before my workout and then when i get home have my meal?
Hi Andrew and thanks so much for writing me. I think you might find this article to be helpful in working out while doing the omad diet https://omaddiet.com/omad-exercising-training-tips/. I talk about how to schedule your workout and supplements with the Omad diet. Please let me know if you have any more questions and I would be more than happy to help!
Are you taking any vitamins, minerals and/or supplements? Have you had any of them tested since starting OMAD? Thank you.
Hi Christine and thanks for the question! There are many beneficial supplements that I take while doing the omad diet. Here are the supplements that I take and recommend to others https://omaddiet.com/omad-supplements/. I hope this helps. Please let me know if you have any more questions on your journey!
Im starting to have my IF, I wish I can do OMAD too =), this is very informative.
Thanks a lot!
Hi Tinemayc. Thanks for writing! I am happy that you have found the information to be helpful! Please keep me updated on your journey and let me know if I can answer any more of your questions!
Hi..i know omad is right for me cos i hate meal prepping and prefer not to be bothered with food all day. And i did it last year and lost 10kg and went back to eating normal..amd i have neen battling all of 2018 to get back into omad. Im battling. Im 40 yrs old..gaining is easier than losing these datmys I dont know what to do to make myself stick to it. Stress and pms keep ruining this for me. Help!
Hi Janine and thanks for writing! I understand your frustration. Stress can certainly affect not only your omad diet, but many other factors in your life as well. I think you might find this article helpful in maintaining not only your short term goals, but long term as well. https://omaddiet.com/tips-one-meal-a-day/. I think many of the things I mention in this article can help give you a plan of action. Please let me know if you have any more questions!
I suppose then I cant drink my coffee with milk?
Hi Hester. Thanks for writing! Yes, milk contains a naturally-occurring sugar called lactose which will break your fast.
Hi Jimmy
Two year before my weight was 96kg , now I am 81 kg with different diet plans already followed like portion control,low carb diet and keto diets for some days. Actually my body responds very slowly to any diet plan. I do 1 hour also 4-5 days in a week. with all such things my weight loss is very slow. I have recently join your omad group, Lets see what will be the response of my body with omad.
Hi Shahida and thanks so much for writing! The facebook group is a great place for support and I hope you find it helpful with your journey https://www.facebook.com/groups/OmadDiet/. I also have a community forum here as well for support https://omaddiet.com/community/index.php. I think you will find the omad diet to be something that may work for you. I always recommend taking things slow while you let your mind and body adjust to eating one meal a day. Feel free to write me if you have any more specific questions in regards to your journey and I would be happy to help!
Am in starting tomorrow
Hi Fridah! That is great to hear! Good luck in your journey! Keep me updated and let me know if you have any questions!
Can I drink smotheies while omad diet while fasting ?
Hi Mrs and thanks for writing! Most smoothies are made using ingredients, such as water, crushed ice, fruit juice, sweeteners (e.g. honey, sugar, stevia, syrup), whey powder, plant milk, nuts, nut butter, seeds, tea, chocolate, herbal supplements, or nutritional supplements. Unfortunately, many of these ingredients will break your fast outside of your eating window. However, a smoothie would be acceptable inside of your eating window. Please let me know if you have any additional questions!
Hi i’ve been on OMAD and i get a good result, i just have a question, simetimes im craving for a hot soup, is it ok to take some soup not on my eating window, like a thick soup.
Hi OJ and thanks for writing! To maximize the benefits of fasting while doing the Omad Diet, you must also stay consistent in your daily practices. This means setting up an eating window, establishing meal guidelines (such as the 4 “ones” rule), and being strict about behavior outside the eating window.
The reason I practice the “4 ones” rule is for a few reasons:
Structured Discipline – when beginning changes that will be occurring within the body and the mind, having a structured discipline will help you achieve long-term success.
Staying Consistent – Consistency is also vital to achieving your weight loss goals. When you are consistent in your daily habits, it tends to become second nature which also leads to long-term success.
My meals usually contain around 1200-1700 calories, but there isn’t a specific requirement.
As far as eating soup, it would be ok with your one meal, but be sure to keep your soup intake consistent and measured. For example, if I ate soup, I would eat 1 cup of soup with my meal. If I had soup the next day, I wouldn’t eat more than one cup with my meal. The key is consistent practices for long-term success. If you find yourself stalling in the long-term, it will be easier to make adjustments if you keep your practices consistent and disciplined.
I’m starting this today but how do I deal with the hunger pains
Hi Natanyah and thanks for writing! There are many strategies that you can use to deal with hunger when starting the omad diet. I think you might find this article helpful https://omaddiet.com/reduce-hunger-overeating-omad/. In this article, I talk about 25 ways to reduce hunger & overeating on omad. I hope that you find this article useful. Please let me know if I can help in any other way. Thanks again for writing!
Hey there Congratulations on an Awesome Job. When do you take your vitamins, during your fasted period or the 1hr. eating window?
Hi Dawn and thanks for writing! Thanks for the kind words. I take my vitamins with my meal. Please let me know if you have any more questions!
Hi Jimmy, I’d like to know how was your weight loss, was it linear or did you hit some plateau?
And thank you for the inspiration!
Hi Frederic and thanks for writing! When I finally committed to the Omad Diet it was linear. But, it may not be that way for everyone. There are some instances where an individual may have to take a more aggressive approach to the Omad Diet. Here is a calculator I have on the website for those circumstances https://omaddiet.com/tdee-calculator/. Thanks again for the kind words and keep me updated on your journey!
Hi, I workout in the evenings, done by around 7:30, and in bed around 10-ish. I don’t want to eat my one meal before the workout. Is 7:30-8:30 too late in the evening to have my meal?
Also, I’ve seen you mention a 4 hour window as well as a 1hour window. Can you clarify for the OMAD, if it’s a 1 or 4 hour window? Thanks in advance.
Katie
Hi Katie and thanks so much for writing! I talk about working out while on the omad diet in this article that you might find helpful https://omaddiet.com/omad-exercising-training-tips/. I think eating your one meal at 7:30-8:30 would be ok. As far as the eating window, you want to eat your whole meal within one hour. But, every day you will have the same 4-hour window. So, you will eat within one hour of this same 4-hour eating window everyday. This is for consistency and to maximize the benefits of intermittent fasting. Let me know if you have any more questions!
In the first 45 days of doing it i lost 24 pounds but the weight loss has slowed down dramatically anything i can do?
Hi Franco and thanks for writing! Can you describe the omad regime that you have been following? Are you following the 4 ones rule I talk about here https://omaddiet.com/one-meal-a-day-diet/. Are you exercising? Please let me know as many details as possible about your diet and I would be happy to help!
I tried to register on here but it says my email addy has been banned by the admin. I just found all this an hour ago. Help!!
Hi Ryder and thanks for writing! You must be trying to register for the community forum located here https://omaddiet.com/community/index.php. Unfortunately, the forum does not accept hotmail email accounts, but you can register with another email. Let me know if you need anymore help and thanks for writing!
hi am Ritah, thanx to OMAD, I’ve lost weight easily in 3 months. I no longer feel pain in my leg that was caused by my overweight!
Hi Nabiryo and thanks for writing! This is great news to hear! I’m happy that you have found a diet that is working for you! Please keep me updated on your journey!
M a pcod and thyroid patient. I’m 22years old. And I’ve a lot of fat around my stomach and thigh area.. will omad help me in burning fat ??
Hi Apoorva and thanks for writing! The omad diet has helped many people lose weight and fat with different medical conditions, but I would highly advise that you speak to a doctor before starting. Thanks again for your question and let me know if I can help with anything else along your journey!
I started with a 16-8 intermittent fasting and have now switched to OMAD. Since beginning this journey about 5 months ago I have lost 33 lbs (210 lbs at highest)and fiscally feel better now than I have in many years.
Hi Terry and thanks for writing! Congrats on your weight loss! Keep me updated on your journey!
Can I lose 10 kgs in two months with omad? Secondly can I exercise in the morning and have my meal in the evening?
Hi Ethel and thanks for writing! Yes, anything can be possible with the omad diet in terms of weight loss. Yes, you can exercise in the morning and have your meal in the evening. Here is an article that you might find helpful where I talk about scheduling your workouts while on the omad diet. https://omaddiet.com/omad-exercising-training-tips/. Thanks again for writing and please let me know if I can be of any more help!