One Meal A Day ( OMAD) for Weight Loss

One Meal A Day ( OMAD) for Weight Loss

One meal a day ( OMAD) is a type of Intermittent Fasting. It is usually followed by people who have already tried Intermittent fasting and would like to advance their practice. OMAD is also helpful to break the weight loss plateau. As we have spoken at length about Intermittent fasting and how it can help you lose weight, here is a complete detailed guide to OMAD ( One Meal a Day), the science behind it and how to use it effectively for the weight loss.

Before going for OMAD, it is always better to try and do the 16/8, 14/10 intermittent fasting just to check whether it is going well with your body. Sudden jerk to the body is not a good idea. Implement the IF for any eating window for some time and then take on OMAD.

Here are some benefits of OMAD:

  • Increased Focus:
    • You do not have sugar spikes through out the day and hence there is no slump of energy. There is no breakfast or lunch per se. Usually people eat only one meal in the form of dinner which can include pretty much anything. For weight loss and breaking the plateau though it is important to eat balanced one meal during dinner time. The biggest gain from OMAD is increased focus.
  • The calories are automatically restricted
    • With OMAD you do not have to worry about restricting calories as body takes care of it automatically. How much can one person eat in one hour? Definitely not 2500 calories at one go 🙂 So, it is easy to restrict your calorie intake.
  • Weight Loss Plateau
    • You can come off your weight loss plateau with OMAD because you are changing your food habits. You aren’t eating as per your usual time and calories. Your body is used to it and is comfortable showing weight loss plateau. Once you reduce the number of times you eat, the plateau starts wearing off.

What can be eaten while on OMAD?

Intermittent fasting is by far the most flexible method. If you skip an hour of your eating window you can increase it in the morning. While being on OMAD, you need to make sure that your meals are balanced. Include all types of food in the one hour of eating window. Choose the time to eat and maintain it for a specific time period to see the change. You can not eat or binge on anything while being on OMAD. At the most you can drink Green Tea, Black Coffee and Tea Without Sugar.

These are the basics of One meal a day. If you need more information, please let us know in the comment section.

Thank you for reading.

Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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