Getting proper hydration is vital not only while doing the omad diet but to your well-being. Even a one percent deficiency can show signs of dysfunction in the body.
But always drinking liquids such as water while doing omad will not give you the benefits of other nutrients.
One common question is:
What liquids are acceptable/not acceptable while eating one meal a day (omad diet)?
When you are starting the omad diet, knowing what you can and cannot drink outside your eating window can get confusing.
Let’s take a complete look at all liquids and whether they are acceptable or not.
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#1. Mineral Water/Carbonated Water/Sparkling Water – Yes
Mineral Water
This probably the most underrated liquid that there is.
There is a reason it is called “Mineral” water because of the numerous minerals that it provides as well as calcium.
Every brand will be different as far as calcium levels, but some have as much as 340 milligrams per liter.
One of the hidden or under-appreciated minerals contained is sulfate.
Why drink more sulfates?
Sulfur is the 8th common element that is contained in your body in terms of mass. Your body does not use sulfates very well from digesting sulfur. Therefore, you want to have a greater source than consuming high sulfur content foods.
Other Mineral Water benefits
Other trace minerals in mineral water that are beneficial are sodium, calcium, lithium, and magnesium. Be sure to check the packaging label for everything it has.
Why I like S.Pellegrino and Perrier Natural Mineral Water
Mineral water like Perrier and San Pelligrino contain naturally occurring minerals and carbonation. It’s also bottled directly at the source.
Most importantly the taste! It’s important to drink something you like the taste of when eating one meal a day. But not only the taste, both have low sodium, zero calories, and no flavors or artificial colors.
- Twelve 33.8 fluid ounce/1 L BPA free plastic bottles
- Sparkling water imported from Italy
- Crisp and clean taste pairs well with any meal
- Zero calories, low sodium, and no artificial colors or flavors
- Naturally enriched with calcium, magnesium, and mineral salts
- 16.9 ounce/.5 Liter sturdy plastic bottle is the perfect size for on the go
- This pack of 24 offers plenty of refreshment; fits in any refrigerator or pantry
- Our invigorating bubbles and naturally occurring minerals make for a unique, thirst quenching taste
- Zero calories and zero sweeteners
- Perfect for any time of day, and serves as an extraordinary mixer for cocktails
Carbonated Water/Sparkling Water
This is often referred to as a healthier option than drinking soda. It’s just plain water that is dissolved in carbon dioxide. Drinking carbonated water is not only a good way to stay hydrated on the omad diet, but it can also improve digestion, and relieve constipation.
Helps with Digestion
If you sometimes have a sick feeling in your stomach after your one meal, you might find it helpful to drink a glass of carbonated water.
Relieve Constipation
Increasing fiber can help with constipation relief, but increasing your fluids is just as important. Drinking Carbonated water with fiber helps the stomach to make regular and normal stools.
Avoid: Club Soda/Tonic Water/Seltzer
These are artificially produced in which pressurized carbon dioxide is passed through water. These often contain various flavorings and other additives such as potassium bicarbonate, table salt, and sodium bicarbonate.
#2 Coffee – Yes
Acts as an Appetite Suppressant
The one thing that coffee can do best on an omad diet is help suppress your appetite.
Increased Energy
When you drink coffee while fasting, it makes it more effective. The caffeine content will have a stronger effect since you are not eating as much. As a result of this, you will have increased energy in comparison of mixing coffee and food.
More Productivity
The Caffeine content in coffee stimulates a neurotransmitter known as dopamine in your brain. Dopamine serves a role in your mental and emotional health. In turn, you get an increased focus which leads to increased productivity.
#3 Tea – Yes
Antioxidants
Tea has a large number of nutrients and antioxidants that help the body. These benefits include fat loss, improved brain function, and a lower risk of cancer.
Lower Caffeine
Unlike coffee, drinking teas can give you hydrating benefits with lower caffeine. The caffeine content will vary with how the tea is brewed, but caffeine tends to be in the range of 15-70mg in one 8 ounce cup. A single cup of coffee ranges from 80-135mg of caffeine.
May help reduce risk of type 2 diabetes
Recent studies have shown that tea can reduce blood sugar levels and improve insulin sensitivity. One Japanese study shows individuals who drank green tea lowered their risk of developing type 2 diabetes by 42 percent.
The tea below comes highly recommended and offers a large selection of teas that are certified organic.
- Contains 1 box of 16 tea bags
- Spring-picked tea with a gentle, clean flavor and sweet grassy notes.
- Certified Organic. Non-GMO Project Verified.
- Gluten Free. Kosher. Made in the USA.
- 100% biodegradable. 100% recycled, 65% post-consumer content box. Unbleached, natural fiber, staple-free tea bag.
#4 Diet Soda – No
It Causes Cravings
Diet Soda tricks your metabolism so that it thinks it’s getting sugar. In turn, this causes your body to pump insulin. This will make you hungrier. You will crave starchy carbs including pasta and bread and even more sugar.
It will confuse your body
Even though artificial sweeteners in diet soda have no calories, it will trick the body so it thinks it’s getting sugar. In preparation for this, your body releases insulin for the increased blood sugar. When your bloodstream contains increased amounts of insulin, your more likely to store fat. This also leads to a slow down in metabolism which leads to burning fewer calories.
It Causes Obesity
Artificial Sweeteners and obesity are tied together. There are studies that show an increase of two-hundred percent in people who regularly drink diet sodas. This is due to chemicals called obesogens.
Obesogens affect the body’s endocrine system. They cause an estrogen-like compound to be produced. It causes the natural estrogen in your body to be inhibited. In turn, this causes a severe imbalance in the body.
Hormonal imbalances can cause thyroid dysfunction, increased fat cell production, and insulin resistance. These are all the opposite of what you are trying to accomplish with your omad diet.
#5 Coconut Water – No
High Sugar
Some commercial brands of coconut water have a whopping 22 grams of sugar per serving. This can be more than some flavors of ice cream. But, even plain coconut water contains 6 grams per cup.
Calories
One cup of unflavored coconut water has around 46 calories. Flavored coconut water can contain ever higher calories.
Increased Sodium
Coconut water is a significant source of sodium. A plain cup of coconut water has 251 milligrams of sodium. This equates to 17 percent of your recommended daily intake. Drinking too much sodium increases your risk of stomach cancer and high blood pressure.
#6 Bone Broth – Yes (Highly Recommended) (in small moderation)
Promotes Weight Loss
Research has shown that people that are obese contain larger amounts of a bacteria called Firmicutes. They also have lesser amounts of a bacteria called Bacteroidetes in the digestive tract. It is believed that Firmicutes leads to higher amounts of calories being extracted from food. Because of this, the ratio of Bacteriodetes and Firmicutes have become a marker for obesity.
Bone Broth contains high amounts of L-glutamine. Studies have found L-glutamine to reduce Firmicutes in the stomach which aids in weight loss.
Improves Hydration
Bone broth that is made from vegetables adds carbohydrates and electrolytes. There are studies that show that drinking broth can hydrate even better than water alone because of the electrolytes
Builds Muscle
Amino acids in Bone Broth helps stimulate muscle protein synthesis. Muscle Protein Synthesis assists in repair, growth, and the maintenance of various muscle groups in the body. In a recent cancer study, researchers found that amino acids reduced inflammation and helped stimulate muscle protein synthesis in groups that were undergoing cancer therapy.
Improved Immune System
Because of the high concentration of minerals found in bone broth, many consider it to be a “superfood” that can strengthen the immune system. Bone Broth Amino Acids like gultamine, cysteine, and arginine have shown to boost immunity in both animals and humans.
- Beef bone broth soup
A Vegan Alternative to Bone Broth
Often times I am asked about what options there are for a vegan alternative to bone broth. I have heard many great things about Millie’s Vegetable Sipping Broth from many in the community. I really love the fact that it contains 75% less sodium than bouillon and less than 20 calories per serving. All the ingredients are natural, organic and gluten-free.
- Made in the USA,gluten free, organic and natural ingredients
- Nutritionally balanced (75% less sodium than bouillon, less than 20 calories per serving)
- Convenient (single serving steepable broth bag great for a one-time snack)
- Satisfying (hint of decaf strength green tea, helps deal with those "hangry" moments)
- 27 steepable broth bags , comes in a re-sealable air-tight package, great for work or travel
#7 Lemon Water – Yes
Fresh Lemons
When you use fresh lemons, they contain as little as 3 calories per tbsp according to the American Diabetes Association. These calories only come from 1 g of carbohydrate.
Fresh lemon juice contains 3 calories per tbsp., the American Diabetes Association reports. The calories come from 1 g of carbohydrate. Fat and protein amount to zero percent of the calories.
Health Benefits
- Great Source of Potassium – Lemons are a great source of potassium which benefits heart health, nerve, and brain function.
- Helps with Digestion – Helps to loosen up toxins in the digestive tract. This helps with symptoms such as bloating, heartburn, and burping.
- Cleanses the body – Enhances enzyme function which helps flush out toxins within the body.
- Helps with Inflammation – Helps reduce Uric Acid in your joints which can be a main cause of inflammation.
- Can Boost Immunity – Provides extra Vitamin C which aids the body in fighting infection.
#7 Alcohol – No
Obviously, you wouldn’t consume alcohol outside your fasting window.
But, consuming alcohol on a regular basis inside your eating window wouldn’t be a great choice either for a few reasons. You want the body to be processing real fluids that keep you well and healthy instead of processing alcohol.
If you choose to consume it during your eating window, make sure it’s in moderate amounts because alcohol is considered a carcinogen and toxic to the liver.
If you choose to drink alcohol during your eating window, here are some better options you may want to consider. These options include organic white wine, organic sparkling wine, organic red wine, potato vodka, whiskey, tequila, Bourbon, and Grain-based Vodka.
#8 Milk – No
Lactose Sugar
A single cup of white milk has 12 grams of a sugar called lactose. Lactose gives milk a slightly sweet taste. Also known as milk sugar, lactose usually makes up between 0-8 percent of milk.
While white milk has a naturally-occurring sugar that is healthy in your diet, the added sugars are sources of calories that offer no nutritional benefit.
#9 Juices – No
High Fructose
Fruit Juices contain large amounts of sugar called fructose. The liver can only metabolize fructose. Therefore, it’s useless for the body.
Excess fructose causes insulin resistance which can lead to damage to the liver such as fatty liver disease. Fructose can have the same effects as alcohol over a period of time.
Fructose also causes leptin resistance. Leptin controls metabolism and appetite and aids in maintaining a normal weight. People that are leptin resistant, tend to increase fat and weight gain.
#10 Apple Cider Vinegar – Yes (Highly Recommended)
Aids in Weight Loss
Apple cider vinegar contains acetic acid, which increases your metabolism, reduces water retention, and helps suppress the appetite. Some scientists also have a theory that it combats your body’s digestion of starch. This leads to fewer calories that enter the bloodstream.
Helps with Digestion
Apple Cider Vinegar is prebiotic. Prebiotics are known as a food source for beneficial bacteria in your digestive system. Prebiotics can aid in keeping a healthy population of these beneficial bacteria in your gut. ACV can also aid in killing off the bad bacteria in your digestive system.
Lowers Blood Sugar
Vinegar has shown a number of benefits in levels of blood sugar and insulin function. These benefits include insulin sensitivity reductions in ranges of 19-34% in meals that were high-carb. Taking two tablespoons of ACV has also been shown to reduce blood sugar by at least 4%.
Why I like Braggs Apple Cider Vinegar
Braggs is a certified organic raw vinegar. Their apples are organically grown and they are processed and bottled within USDA guidelines. It also comes rich in potassium and enzymes.
- Rich in enzymes & potassium
- Helps maintain healthy skin and helps promote youthful, healthy bodies
- Helps control weight and promotes digestion & ph Balance
- Relieves muscle pain from exercise
- BRAGG 32 fl. oz. Bottle
#11 Artificial Sweeteners – No
May Raise Blood Sugar
Many will use artificial sweeteners as a replacement for sugar. There are recent studies showing increasing insulin levels when using artificial sweeteners.
Can Increase appetite
Many studies have failed to show positive effects for weight loss in those that consumed artificial sweeteners instead of sugar. In fact, this study shows artificial sweeteners can increase cravings and appetite.
Many artificial sweeteners also contain carbs. This includes sucralose, dextrose, and maltodextrin.
It’s very important to look at the nutritional label in anything that you wish to drink to check for unwanted sugars or calories.
Have more acceptable liquids to add to this list while on the Omad Diet?
Leave a comment below or visit the Omad Diet Community Forums.
I have these matcha love green tea drinks I drink. They are 35 calories in one can, I usually drink one every morning and can go all day without eating until dinner time. Is it bad to drink this? It has 120mg of catechins. They are really good for you. Just don’t want this one drink to mess me all up since I’m just starting on this journey.
Hi Kristen. Thanks for writing! Green Tea is one of the best liquids that you can have while on the Omad Diet and I always highly suggest incorporating it into your daily plan. I talk about the many benefits of green tea in this article https://omaddiet.com/omad-green-tea/. Unfortunately, these matcha green tea drinks contain sugar that will cause an insulin response. This, in turn, will break your fast and you would lose the many benefits that science shows come from the fasting period. I talk about many of these benefits here https://omaddiet.com/one-meal-a-day-benefits/. If you are ever in doubt, always be sure to check the label of some of these liquids in question as well. There are many teas on the market today that contain extra ingredients that are not always advertised on the front labels. If you are still in question, always feel free to send me a photo of the label and I will always be happy to take a look at it for you.
It has 9mg of sugar.
Ok. This would certainly be ok to have with within your eating window if you chose to. But, I would certainly avoid it outside the eating window. Let me know if I can be of any more help!
Hi! I love this blog and I’m thinking about starting the OMAD diet. This list has been very helpful, but I still have one question I cannot drink coffee without making it sweeter. Am I allowed to pour sugar in it? Is Ginseng coffee permitted?
Can we drink this stuff outside our window hour?
Hi Veronica! I’m happy that I have been helpful to you! To get the best results on the Omad Diet, I recommend a clean fast outside of the eating window. Unfortunately, sugar will trigger will insulin response which will break your fasted state outside your eating window. As far as the Ginseng Coffee, that will depend on the nutritional value on the back of it. I would look for carbs and sugars. The carbs will also cause an insulin response and break your fasted state.
What about adding a small amount of no added sugar orange squash to my water? It’s 0g of sugar.
Hi Char and thanks for writing! I would check the label for artificial sweeteners, sugar, or calories. Any of these will break your fast. If you are still unsure, I would be more than happy to take a look at the label for you if you have a pic of it. Thanks!
Thanks for your reply! Ah yes, it sadly has a small number of artificial sweeteners. What a shame. I struggle with only drinking water as it makes me feel sick for some reason and I hate the taste of tea and coffee with no sugar, so I was just trying to find an alternative.
This is totally inspiring My venture into the OMAD way of life; thanks so much. Because I see so much about benefits of ferments, I am considering the weight of making coconut water kefir during fasting hours. Also, I will include mild sodium veggies juices, watered down from well fermented lacto-ferments, not to mention My raw milk and possible nut “milks”, fermented with milk kefir grains. All of course in moderation as I want to make My OMAD experience with the diversity of whole foods diet meets ancient nutrition diet. I may give an update in 6months as I continue to seek feedback from others doing similarly.
Hi! Many thanks for all the OMAD insights and tips. One question: outside my eating window, I drink green tea, sweetened with a few drops of liquid stevia extract, that has 0 cals and 0 carbs, will this break my fast? Thanks in advance for your comments.
Hi Juan and thanks for the question! I’m glad you have found my insights and tips helpful. For the liquid stevia, check the label for the following additives: Maltodextrin, dextrose, inulin, erythritol, xylitol, and glycerin. These are common fillers and additives that are found in stevia that can produce an insulin response and break your fast. If you see any other ingredients on stevia and you are not sure, don’t hesitate to reach out. I hope you found this helpful. Please let me know if you have any more questions.
Thanks for the reply! I just read the label, it says: water, edulcorant, stevia extract 6.6% (6.6 gr/100 gr), acidity regulator (citric acid) and conservatives (sodium benzoate & potassium sorbate), what do you think?, is it OMAD safe? 🙂 thanks again!
Hi Juan. It sounds like you will be ok with the ingredients that you provided. Thanks again for the question!
Quite contrary, thank you! And keep up the excellent work, is truly an inspiration for us all
Hi Jimmy,i read thru ur blog when searching for omad diet…its gr8 n so i thoought of trying it.i had a heavy breakfast n waa fine till noon..bt aftr tht ws terribly hungry.i had a muskmelon with soyamilk..i doubt if thts allowed.really want to keep goin on ths diet..hp i can do it better tmr.
Thanks for writing Divya! You can certainly do better tomorrow! Don’t ever give up and never stop trying to achieve your goals!
What if I can’t drink black coffee or tea? Would a shot of non dairy creamer ruin the day?
Hi Siena! Thanks for your question! I would carefully check the label of your non-dairy creamer. Many non-dairy creamers contain casein. Casein is what is known as a milk protein and can affect your fasting period. Feel free to send me your label and I will be happy to take a look at it. Thanks again for writing and please let me know if I can be of any more help!
Hi Jimmy, Thanks for this very insightful website. I’m planning to do OMAD to break a plateau I’ve reached on my keto regime. Quick question: Can I still have my early morning bulletproof coffee during the fasting window?
Hi Kevin and thanks for writing! I’m happy that you have found my website helpful! Having bulletproof coffee outside your eating window will break your fast and affect your weight loss. However, feel free to have it within your eating window with your meal.
please I want to know if I can drink green coffee outside the eating window
Hi Temi and thanks for writing! I would be happy to assist you. If you can give me a link to the green coffee product you are interested in, I will take a look at the ingredients. I will then be able to determine if the product is safe outside of your eating window.
Is herbal tea a good idea if it’s unsweetened?
Hi Marilyn and thanks for writing! Unsweetened herbal teas are a great choice while doing the Omad Diet as they have many benefits. I talk about many of them in my book the-step-by-step beginners guide to the Omad Diet. Just be sure to carefully read the labels on many of the herbal teas as they may contain additional unwanted additives.
Hello! I am new to the OMAD world, and I have been drinking green tea without any sweetener, however towards the end of the day I don’t really want to be drinking anything with caffeine. If I drink Lemon Herbal tea without any sweeteners would I be breaking my fast?
Hi Rachel and thanks for writing! I always recommend herbal teas(without sweeteners) as they have many benefits and can help with hunger. Always be sure to check the label for any additional ingredients in the teas to be sure there is nothing that would break your fast. If you are ever unsure, you can always take a pic of the label and send it to me and I would be happy to take a look at it.
Hi! Thanks for your information! You mentioned Tea- I know you recommended green tea but what about other teas (no flavors) my favorite tea is cinnamon apple spice under celestial seasonings (zero calories) I am still new to OMAD (one month now)
Hi Bridget and thanks for writing! Happy to hear that you have been on the Omad diet for a month! I always highly recommend various herbal teas while doing the omad diet. I talk a lot about them in my book and which ones I recommend. I love the benefits that herbal teas provide such as reducing Inflammation, anti-aging, stress relief & anxiety, lower blood pressure, skin health, etc. Thanks again for writing and keep me updated on your journey!
How about sliced cucumbers in water? or mint leaves? It wouldn’t be all the time, just when I’m craving some flavor changes.
Hi Laurena. Thanks for writing! For those who goals are to maximize the benefits of intermittent fasting, I always encourage a clean fast. However, if you need sliced cucumbers and mint leaves in water to help you once in a while, this would be ok in small amounts. However, I would never do this more than once a day while doing the omad diet. Thanks again for the question and please let me know if I can help with anything else!
I’m new to this whole arena,and I am attempting to use a few disciplines together to help with my weight loss. I am a very all or nothing kind of person so I feel the OMAD diet will be easier for me to follow. So far doing great (less than a week in) but I am wanting to use the keto diet model for when I am eating. What are your thoughts on using mct oil and bhb’s? Many places say these break the fast, but it really seems to depend on what kind of fast. I am still restricting eating and most caloric intake to my eating window. Your thoughts?
Hi Jessica and thanks so much for writing! The use of MCT Oil will depend on your goals. Most have goals of weight loss. In order to maximize the weight loss benefits of intermittent fasting I always encourage a clean fasting period. Some may have different goals in which they may incorporate mct oil’s into their plan. Again, thanks for writing and let me know if you have any more questions!
Hi
I am on this diet. However I drink a cup of milk tea. Is it harmful? A 2/3 spoon of milk in a 200ml water.
Hi Aradhna and thanks for writing! In order to maximize the weight loss benefits of intermittent fasting, I always encourage a clean fasting period. Therefore, I wouldn’t recommend the milk tea. Please let me know if you have any more questions!
This helps a lot but I have one question: Can I use stevia and coconut milk in my tea? I cant stand drinking tea without something to sweeten the flavor.
Hi Rissa and thanks for the question! In order to maximize the benefits of intermittent fasting, I always encourage a clean fasting period. If you have to add something, I would only do the stevia. However, I would use in small amounts and monitor your weight loss progress throughout your regime while using it. I talk about stevia in this article https://omaddiet.com/artificial-sweeteners-omad-diet/. Please let me know if you have any more questions!
Am I allowed to drink Club Soda during my fast.
The ingredients consist of: Carbonated Water, Magnesium, Sulphate, Potassium Chloride, Sodium Chloride
1. Will it break my fast?
2. Does it Have any bad side effects?
Hi Shine and thanks for writing! Club Soda is actually just a fizzy drink made by combining plain water and carbon dioxide. You will be ok during your fasting period, but be sure to stay away from anything flavored. Does it have any side effects? No, it does not as long as you are drinking it in moderation. Drinking club soda in large quantities will increase calcium and sodium in your omad diet, which can cause health complications. Thanks again for writing and keep me updated on your journey!
Can I add cinnamon or unsweetened cocoa to my coffee?
Hi Aliya and thanks for writing! I always encourage a clean fast outside of your eating window to maximize the benefits of intermittent fasting. However, there may be times that you feel like you cannot make it throughout the day and need something to help. In this case, I would only use less than a pinch of either of those mentioned and nothing more in your coffee. I would be sure to journal the days that you would be doing this. Then, evaluate your weight loss results along with your goals. Then, you can make adjustments on whether to cut them out totally. I hope this helps and thanks again for the question!
Hi can I take pure cocoa powder in hot water on this diet?
Hi Skim and thanks for writing! Be sure to check the label of that cocoa powder for calories and carbs. Ideally, you want to have a clean fast that includes coffee, tea, and water to get the maximum results. If you must have it(to make it through the day), I wouldn’t have it more than once a day and keep the amount of cocoa powder minimal. If you find yourself at a weight loss stall, I would reevaluate your regime. Please let me know if you have any more questions!
what do you think of Water with juice of half lemon and some Himalayan salt as an electrolyte drink?
Hi Coco and thanks for writing! I always recommend a clean fast, but if you are going to use a half of a lemon with your water, I recommend diluting the lemon juice with a full eight ounces of water.
Here are the nutrition facts for a raw lemon (source) . A medium lemon is about 20 calories.
The nutrients in 1/2 cup (100 grams) of raw, peeled lemon are:
Calories: 29
Water: 89%
Protein: 1.1 grams
Carbs: 9.3 grams
Sugar: 2.5 grams
Fiber: 2.8 grams
Fat: 0.3 grams
I also would not do this more than once a day. For electrolytes I would recommend drinking bone broth during your one meal a day. Bone broth contains all four electrolytes, including calcium, sodium, potassium, and magnesium. It is also packed full of Amino Acids and proteins. I recommend the both broth below as they only use certified organic ingredients from pasture-raised cattle. Each batch is slowly simmered for 20+ hours. They also use biodegradable packaging to prevent the release of unwanted chemicals.
https://amzn.to/2IBn1FW
I’ve recently been having celery juice in the morning, can I continue?
Hi Dawn and thanks for writing! I would not recommend celery juice outside of your eating window as a glass of celery juice has about 40 calories. To maximize the benefits of intermittent fasting it’s very important to have a clean fasting period outside of your eating window. I hope this helps! Please don’t hesitate to let me know if you have any other questions!