Common Questions with eating one meal a day (Omad)
Is Eating One Meal a Day Bad for You?
A study conducted by the National Institute of Aging concluded eating one meal a day rather than three, decreases your insulin resistance and helps your glucose intolerance. These are both features that are related to type 2 diabetes.
Intermittent fasting forms such as omad, enhance hormone function to facilitate weight loss. Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine all increase the breakdown of body fat and facilitate its use for energy.
Fasting actually increases your metabolic rate by 3.6-14%, which helps you burn even more calories.
A study conducted at the University of Ottawa found that eating numerous meals does not promote in weight loss. A study at the French National Center of Scientific research also concluded with these results.
We as humans became comfortable with the eating pattern because it’s predictable. Our schedules and desires in everyday life incorporated this concept.
There are also many other studies as well that show how fasting can promote longer life spans of humans.
I am very interested in starting this lifestyle change. I have a question though… what’s the difference between the OMAD diet and Keto?
The Keto diet is a very low-carb, high-fat diet.
Sometimes people will combine eating one meal a day with keto. Here is an article that explains both and why sometimes they are used together.
Will Omad cause Hair Loss?
There can be many reasons for hair loss. The reasons can be everything from a vitamin deficiency to an underlying health issue. Stress, lack of protein, and aging can also be causes of hair loss.
Hair Loss can come from a hormonal imbalance or malnutrition. Be sure to supplement if you are experiencing this. This can help overcome any deficiencies that may be coming from lack of nutrients in your meals.
I have concerns about gaining weight back. Should I worry about this?
It is very exciting to achieve or hit your goals that you have set. But, once you hit them, you will want to maintain it. Staying disciplined and consistent will be the key to your long-term success.
Most would agree that dieting is 99% mental and 1% execution.
When is the best time of the day to eat my one meal?
With the Omad diet, you can eat your meal anytime that you wish during the day.
There isn’t a best or optimal time during the day when eating one meal a day. However, we would advise you do not eat your meal before bedtime because you will rest better during the night.
Consistency is the key to getting the best results. We recommend choosing an eating window that best fits your lifestyle and schedule.
Do I have to eat during the same time frame every day?
To get the best results, I recommend following the “4 ones” rule. You can establish this 4-hour eating window based on your lifestyle.
Everyone is different as far as their lifestyle and schedules, so be sure to pick a 4-hour window that best fits your needs. The “4 ones rule” teaches you a structured discipline about when you eat, how much to eat, and how to live a healthier life.
I’ve read about gastrointestinal distress. Does the stomach get too acidic while doing OMAD?
Many people assume the stomach will get into an acidic stage or start to eat itself during this diet. This is not how the stomach operates. There are epithelial cells in your stomach. These secrete mucus and bicarbonate to protect itself from the acid even if there’s no food. In reality, your stomach will become less acidic with less food coming in because you will be secreting less acid for digestion.
Are there any changes in mood, sleep, or energy while on the omad diet?
Many people have reported a positive change in mood and energy while doing the OMAD diet. This might have to do with more of the mental aspect of feeling better during the diet which reflects more positivity all around.
There have also been a lot of reports on people requiring less sleep after they have doing the omad diet for an extended period of time. Again, this could also be related to the overall mental aspects of doing the diet.
Is there a certain number of calories I should be looking to have during my OMAD meal?
I generally recommend getting at least 1200-1500 calories in your one meal a day. But, there isn’t a specific number that you should be really targeting. One of the luxuries of omad is not having to worry about meal restrictions or counting calories.
The important thing to remember is to follow the structure of the omad diet that includes the “4 ones” rule.
I’m worried about being hungry all the time. How can I do this diet if I feel like I’m suffering?
This is a frequent question. The longer you stay disciplined, the easier it will be in the long run. Trying to keep yourself busy will help out a lot with the hunger. You will most likely get less hungry as time passes.
When you are first starting out, it can be tough, but keeping a positive and disciplined mindset will help you achieve long-term success. Everyone is different as to when your body will adapt to the diet.
I feel guilty about having one meal a day. Why is that?
For most, it’s what they have always known and thought to have been the only way. Many people around the world have not always eaten 3 meals a day. The 3 meals concept is more recent than most realize. It’s normal for someone to feel this way after being used to certain habits.
How much water should I be drinking?
No matter what diet you are doing, you should always be drinking plenty of water. Drinking Water Helps your body maintain a good balance of fluids. Your body is made up of about sixty percent water. Try to at least have 5-6 full glasses of water per day.
How long can I eat one meal a day (Omad)?
You can do the omad diet for however long it takes to achieve your target weight. For many, eating one meal a day becomes a lifestyle and not just a diet.
Can I drink Smoothies while eating one meal a day?
No. Unless it’s within your one hour eating time. Many smoothies contain sugar and other ingredients that would break your fasting cycle.
I’m getting a headache in the first week of Omad, what is going on?
Everyone’s body is different, and it may take time to adjust depending on how much you are trying to stretch your window. My best advice is to make sure you taking supplements and always ease into any fasting window changes.
I don’t like to go to be hungry before I go to bed. Can my one meal be at night instead of during the day or morning?
Your 4-hour eating window can be whenever you choose. However, if you find yourself having problems sleeping at night because you are eating your meal too late, you may want to adjust it. Consistency is the key to eating one meal a day.
Can I still drink coffee on Omad?
Yes, in fact, coffee, can help suppress the appetite and also help curb your hunger. This can be important especially when you are starting off doing omad. You can also drink other beverages as well while doing omad.
How fast will I lose weight when doing Omad?
Everyone’s body is different, and everyone’s results will be different. Some will lose faster than others depending on a wide variety of factors. Again, the key is to stay consistent with the regime.
I’ve been doing Omad for a few weeks now, but have fallen off the wagon. Do you have some advice for me?
As with any diet, it’s a marathon and not a sprint. Many will face the difficult challenges that any lifestyle change will bring.
Here’s a good motivational article to help with encouragement.
I seem to have stalled or am not losing weight on Omad. What can I do?
A few things. I would make sure your carb intake isn’t too high. I would also try to incorporate some coconut oil into your one meal a day diet.
Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy.
I recommend the coconut oil below as it is a favorite among many. It is packed with MCT’s and has a pure form of nutrients.
- MADE FROM FRESH, ORGANIC COCONUTS - Cold-pressed from fresh, organic coconuts, Viva Naturals Extra-Virgin Coconut Oil delivers rich flavor and aroma that's nutrient rich and naturally delicious.
- PERFECT FOR COOKING, FRYING & SPREADING - With a naturally high smoke point (350°F/177°C), coconut oil is perfect for baking, frying and sautéing. Spread it on muffins or toast for a delightful and delicious alternative to butter.
- NUTRIENT-RICH SKIN & HAIR-CARE TREATMENT - Super useful outside the kitchen, coconut oil makes a luscious lotion or hair conditioner that provides deep, nutrient-rich hydration without feeling sticky or greasy.
- EASILY FITS YOUR LIFESTYLE - Whether you're following a keto, paleo or gluten-free lifestyle, or just looking for a tastier alternative to margarine or cooking oil, our Organic Coconut Oil is easy to use, and fits seamlessly into your day-to-day. No refrigeration required.
- USDA-CERTIFIED ORGANIC & NON-GMO - Using only the world's highest-quality organic coconuts, our Coconut Oil is USDA-Certified Organic, non-GMO, and gluten free, grown and harvested sustainably without the use of unnecessary additives and nastiness
I would also make sure your protein intake isn’t too high/low. Protein is the most sating macronutrient, and you should include high-quality animal protein in your diet. If you don’t eat enough protein, you will feel more hungry and most likely eat more. Lack of protein can also lead to muscle loss. However, if you eat too much protein, the excess protein converts into glycogen and disrupts ketosis
Try to hit protein goals of (0.8g to 1g per pound of lean body mass), or your body will burn your muscle. You can calculate your LBM using this tdee calculator.
What happens if you only eat one meal a day?
As Omad is a form of intermittent fasting, it also has many benefits. Many benefits of eating one meal a day include a lower body weight, increased energy, and increased mental clarity. Eating one meal a day was done for a majority of history as the food was scarce.
Eating less also eliminates more processed foods, snacks, and high-fat foods which increases our overall health.
What is fasting breath? Will I get bad breath?
Not everyone does. But if you do, you can take precautions. Sometimes your mouth will slow the production of saliva without frequent fluids or meals. The loss of bacteria-fighting moisture can cause your tongue to start breeding extra bacteria.
Common precautions include increasing the frequency of brushing your teeth to maybe four to five times a day. Use a high-quality toothpaste. Another tool to employ is a tongue scraper that will allow you to scrape the bacteria.
Have more questions to add to the list?
Leave a comment below or visit the Omad Diet Community Forums.