You might be asking yourself what eating one meal a day or also called the “omad diet” can do for your well being. The omad diet can not only be a healthy and positive change to your health, but your entire lifestyle as well. Whether it is to lose weight, get rid of a few inches, or simply to feel better about yourself, there are a number of reasons behind why people choose to take on this diet. If you are looking to attain a particular weight loss goal, or simply want to eliminate the need to have to prepare several small meals a day, you will find many of these other benefits as added bonuses to what you can achieve or feel while eating one meal a day.
1. Weight loss
One of the main one meal a day benefits is the weight loss which stems from it. You aren’t simply eating junk food all day. You aren’t eating mindlessly, and you are actually cutting out several hundred calories per day without even knowing it. The fact that you only have 4 hour eating window means no more Starbucks coffees, no more sponge cake at lunch, and no more snacking in the vending machines. In many instances, some people are truly cutting back 500 to 1000 calories a day, which equates to at least one pound weight loss per week.
So if your goal is to shed those excess pounds, this is a diet that will be well suited for your goals . Most people are going to see the results rather quickly.
2. No more yo-yo (weight gain)
If you’ve ever done any crazy or fad diet in the past, you probably know that you lose water weight; the moment you go back to your routine eating habits, you gain it all back (and sometimes a little more). With the omad diet, one of the main one meal a day benefits is the fact that you won’t do so. Since you are making a lifestyle change, you will be far less likely to go back to “old habits.” So, you are simply changing the manner in which you eat, choosing healthier options, and you are going to maintain the loss you have achieved.
3. No cholesterol level increase
Diets like Atkins or others which force you to cut carbs, increase fats, and eat certain foods, typically come with weight loss, but are accompanied with cholesterol level spikes (in the form or triglycerides and unhealthy fats). With this diet, one of the one meal a day benefits is the fact that this will not happen. You aren’t throwing in a ton of butter or unhealthy fats into your meals; you are not snacking on nuts and other high fat foods.
4. Blood pressure won’t increase
As is the case with fat and cholesterol, another one of the one meal a day benefits is no hike in blood pressure. You aren’t going to retain sodium, you are eliminating a lot of pre-packaged foods and highly processed foods. In turn, blood pressure levels may actually decrease as opposed to increase, which is often the case with new diets people transition to.
5. Blood sugar increases aren’t an issue
This point piggy-backs off the previous two. One of the one meal a day benefits is the fact that you aren’t simply eating snacks, sugary or processed foods all day. In fact, you are eliminating these and other snack foods during the day. So your blood sugar levels may actually decrease as a result of this.
6. Cash in!
Although this is not one of the one meal a day benefits in terms of your physical health, it might help account for your mental health. You are only eating once per day. This means no purchasing small snacks, packaged meals, and small items at the grocery store which are really costly. You are preparing a meal once per day (or you can eat out one time daily), which is going to equate in a great deal of savings during the course of the month.
7. Free time up
Preparing several meals throughout the day is time consuming and you can cut out several hours of your day (even if only doing it one time per week). So if you are strapped for time, which most of us are, another one of the great one meal a day benefits is the fact that there is a reduction in meal prep. You are only preparing your food for one meal a day. No guess work, no prep, no chopping, dicing, or bagging up foods for multiple meals. For those who hate dieting where you have to prepare a certain types of meals throughout the day, this will be one of your favorite benefits.
8. Socialize/enjoy time out
With traditional diets, eating out will most likely be highly restricted. With the omad diet this is not the case. Sure, it is better to eat at home and know exactly what you are preparing, but if you plan in advance, one of the great one meal a day benefits is the fact that you can plan in a few meals out per week. You can eat that Mexican food you love, or go eat the pasta dinner you’ve been wanting to eat for some time now. One meal a day benefits those who like to try new foods or mix things up, and the omad diet allows you to do this.
9. No more groggy/tired feeling
After your one meal, your less likely to feel tired. In fact, one of the most noted one meal a day benefits is increased energy levels. Inconsistent meal times, snacking throughout the day or processed/junk food, and bad health habits in general, can lead to decreased energy. By developing an eating structure with better habits, you are less likely to experience these tired/groggy feelings.
10. “Bad foods” or taboo foods aren’t an issue
Going back to the dining out with friends, this is another one of the most highly touted one meal a day benefits. You aren’t restricted or don’t have to cut out certain foods. On the omad diet, one of the one meal a day benefits is eating whatever you want to eat inside of your eating window. So if you want pizza, burgers, or even ice cream, as long as you can get them in (not all three in one night of course), you can eat it. There aren’t restricted foods, or foods you have to avoid when doing this diet.
11. Mental clarity and concentration hikes
One of the greatest one meal a day benefits noted is the fact that people feel more clarity. Many report increased concentration levels and less occurrences of forgetfulness. This is contrary to what most believe would be the case on the omad diet; but remember above we noted greater energy and more production? With this also stems benefit of being more mentally stable, ready, and improving your ability to remember and do things you weren’t doing well in the past. By cutting out those processed foods, sugary foods, and those items which truly “weigh you down,” you are going to free up your mind, and are going to find it far easier to function.
12. You won’t have those cravings
Since you enjoy the foods you actually want to eat on the omad diet, another of the main one meal a day benefits is less cravings. You are less likely to be thinking about that candy bar at lunch time. As time goes on, you find that your mind and body adjust to your eating habits, making it easier to fend off those cravings you once had.
When you know you can have things you enjoy regularly and still see the weight come off, this is going to make you want to keep going. You are not going to crave or desire certain foods since you are not restricting yourself or telling yourself you can’t eat them. One of the best one meal a day benefits stems from the fact that as long as you are maintaining the eating window, you can eat whatever you choose when your meal time comes. This is something that any other diet would restrict, and would probably come with weight gain. On the omad diet you are going to see the weight come off, can eat the foods you like to eat, and in turn, the cravings are gone. It will also help with the desire to eat all day and eat everything in front of you when you finally do sit down to your meal.
13. Psychological benefits (cravings/sugary foods)
Many people note that one of the one meal a day benefits they realize is that their psychological cravings and the way they look at food “as the enemy” is no longer an issue. If you know you can eat a snack you like, the pizza, pasta, or other foods you enjoy once a week or a few times a month, these foods are no longer the enemy. On the omad diet, you are eliminating the restrictions, you are eliminating the concept of “bad vs good,” and you are simply looking at food as food. One of the psychological one meal a day benefits is the fact that you build a healthier relationship with food. You no longer think of it is as weight loss or gain vs eating certain foods.
You are in turn going to eliminate those cravings and desires to have those “taboo” or bad foods. Since you know you can eat them, this changes your entire psychological state. This helps you develop a completely healthy relationship with food over the long term.
14. Binge eating won’t occur
If you’ve ever had one of those gross cheat days where you consume thousands of calories eating mindlessly, this will be less likely to happen on omad. This occurs because you restrict yourself for so long, have a list of foods you simply can’t eat, and are forcing yourself to eat the same things day in and day out. One of the one meal a day benefits is the fact that you aren’t doing this to yourself. You allow yourself to eat foods you like, to have foods you couldn’t eat on other diets, and fulfill those cravings. When you don’t have to restrict yourself for such long periods of time, you are less likely to binge or lapse.
In fact, this desire to consume any and everything in your way is going to disappear over the long term on the omad diet. One meal a day benefits are plentiful, but for those who have this unhealthy relationship with food, the diet which allows you to incorporate foods you couldn’t eat in the past (even though you love them) and is a great way to retrain your mind and body.
15. IBS no more (intestinal issues will decline)
If you suffer from irritable bowel syndrome, have digestive issues, or other gastrointestinal issues, one of the main one meal a day benefits is the fact that these should go away. Since you aren’t eating foods a lot of foods througout the course of the day which are highly processed, like fatty foods, you are going to eliminate many of the digestive issues and concerns you have with foods you were eating in the past. Naturally, this is going to help individuals who do suffer from IBS and digestive issues or have a hard time processing certain foods in the gut.
You are not going to have those heavy foods sitting in your stomach throughout the day. You should naturally notice an improvement to the way you feel after you eat.
16. Improved immune system
Many have reported younger looking skin, improved immune systems, and getting sick less often. If you get sick easily, are always tired, or your body is constantly failing on you, this could be due to a poor diet. Since you are giving your body the sustenance it needs, and are consuming less food during the day, these should not be problems you are going to deal with regularly moving forward.
17. Production (on an empty stomach)
You’ll be surprised just how much more productive you are on an empty stomach than on a full one. This is one of the one meal a day benefit most people are surprised of. Most people think that on the omad diet they are going to be tired, angry, irritable, and will only think of food. You will quickly realize that one of the one meal a day benefits is the complete opposite of this. For most, the adaption of eating one meal a day, comes fairly quickly. You train your body to do more, to feel more energy, and the simple fact that you are not weighed down the entire day by food (and those small snacks or meals you were eating in the past) is naturally going to result in a boost in your energy levels.
Keep in mind you can still have certain drinks, caffeine, and use other sources of fuel to help give you energy. So you are still going to have things in your stomach, and can “trick” your body and mind to thinking you are full, even though you are only eating one time per day.
18. You will enjoy food
Yes, another one of the one meal a day benefits is the fact that when you finally do sit down to your meal during your eat window, you will savor the foods far more. You will allow your palette to actually taste what you are eating and enjoy it. You are building that healthier relationship with foods, you are consuming foods which are better for you, and you are going to learn to appreciate the taste of foods you took for granted in the past.
If you are the type of person who likes to try new things, add spices, or simply wants to enjoy foods you were not able to on other diets, you are going to be able to do these things.
19. You learn to change
A lot of change comes from the unhealthy everyday choices that you were making over the course of the entire day. Unhealthy snacking, eating processed foods, and eating various junk foods throughout the day will all add up to a unhealthy lifestyle.
This isn’t to say you still aren’t going to want to eat unhealthy foods all the time, or choose pizza as opposed to a heartier meal, it is simply a note that people who do follow the omad diet, are far more inclined to learn how to change their eating habits. They learn how to choose the right foods, how to properly pair their meals, and they are eventually going to build a much healthier relationship with food than they would have ever had in the past. All of this is in turn, is going to result in making better choices, choosing the foods which do more good for the body than bad.
20. Respect for discipline
If you like to prove yourself and show others you are capable of doing certain things, one of the one meal a day benefits you will realize is the fact that this can be difficult at times; and others are going to appreciate this about you as well.
Eating one meal a day requires a self discipline, and those that can can maintain it, will most certainly maintain long term success.
People are not only going to respect the discipline you have, but are going to admire your self-control and ability to maintain a healthy and long lasting relationship with food. People tend to respect the sacrifices that one makes and by doing a diet such as omad, you will be certainly gaining that.
Far more important on this point is that you are going to respect yourself. You are going to appreciate the discipline you have, and the ability to follow through with things that are very difficult to do. So another one of the one meal a day benefits you can take from this point is the fact that you can stretch this to other aspects of your life. You can learn to change certain behaviors or bad habits that you have had. You can learn to do more work and learn to begin making difficult decisions you are faced with a little bit easier than you have in the past.
Long Term – Consider Omad a Lifestyle change and not a Diet
Although titled the “omad diet,” this can be a lifestyle change you are making. It is probably the greatest one meal a day benefit you will realize. When you eliminate the term “diet,” you are eliminating the bad or negative thoughts that come along with it. You eliminate the idea of reduction, eliminating foods, and are learning how to build a better and healthier relationship with food. You learn that you are not changing your eating patterns for a few months or years, but are instead transitioning to something you you can follow for the rest of your life. In turn, you are not only going to eat better and feel better, but you are also going to eliminate the possibility of going back to the poor habits you had in the past. You can finally make transition into being a fuller, healthier, and happier person. A person who knows how to live a fulfilling life.
Conclusion – One Meal a Day Benefits
Regardless of why you have chosen to transition to the omad diet, there are a number of one meal a day benefits you will realize almost instantly. These are some of the one meal a day benefits most people who choose this lifestyle, typically notice after only a short time of changing the manner in which they are eating on a daily basis. Feel free to discuss any more questions you have in our community forums.