Several diets keep trending thanks to their reported weight loss benefits, One of them is the OMAD or One Meal A Day diet. The OMAD (One Meal A Day) diet is a type of intermittent fasting where individuals consume all their daily calories in a single meal and fast for the remaining 23 hours of the day.
What to Eat in OMAD Diet?
Here’s a guide on what to eat in an OMAD diet:
Macronutrients
Proteins:
Lean meats (chicken, turkey, beef), fish, eggs, dairy products (yogurt, cheese), legumes (beans, lentils, chickpeas), tofu, tempeh.
Healthy Fats:
Avocado, nuts (almonds, walnuts, cashews), seeds (chia, flax, sunflower), olive oil, coconut oil, fatty fish (salmon, mackerel, sardines).
Carbohydrates:
Whole grains (quinoa, brown rice, oats), starchy vegetables (sweet potatoes, squash), fruits (berries, apples, bananas), legumes.
Micronutrients
Vitamins and Minerals:
A variety of vegetables (leafy greens, bell peppers, carrots, broccoli), fruits (citrus, berries, kiwi), nuts, seeds, and whole grains.
Fiber
Whole grains, vegetables, fruits, legumes, nuts, and seeds.
Meal Composition
Protein: Start with a solid source of protein to support muscle repair and growth.
Vegetables: Fill half of your plate with colorful vegetables to ensure you get a wide range of vitamins, minerals, and antioxidants.
Healthy Fats: Include a portion of healthy fats to help you feel full and provide essential fatty acids.
Whole Grains or Starchy Vegetables: Add a serving of whole grains or starchy vegetables for sustained energy and fiber.
Benefits According to Research
Snacking throughout the day has been associated with weight gain while eating less frequently leads to weight loss. Compared to eating 3 times a day, eating only one meal within 4 hours has been shown to lead to weight loss and loss of fat mass. Those who eat 3 times a day typically have a higher BMI compared to those who eat only once. A small study showed that eating only dinner eliminated the need for insulin in type-2 diabetes patients. This fasting approach also resulted in improved HbA1C, lower body mass index, and reduced waist circumference.
OMAD turns on autophagy, a disease-preventing process through which your body gets rid of damaged proteins. OMAD also puts your body in fat-burning mode (ketosis) 70 hours every week with 42 of those hours representing heavy ketosis or fat-burning.
Is OMAD Right for Me?
The OMAD diet can be effective for some people, but it may not be suitable for everyone. Individuals with certain health conditions, those who are pregnant or breastfeeding, or those with a history of eating disorders should avoid restrictive diets like OMAD. Always consult with a healthcare provider before starting any new diet regimen.
It should also be avoided by people encountering gastrointestinal (GI) issues like bloating, upset stomach, or some form of food allergies and inflammation. They would be required to have a lot of food at one time which will worsen their GI discomfort. It will be unsafe for people taking medications that must be consumed with food like- aspirin, certain NSAIDs, steroids, etc.
Managing hunger during OMAD
Always have a huge bottle of water on your desk. Work from home so it’s easy to just walk into the kitchen and grab a snack. Keep all your drinks on the desk, a bottle of water, sparkling water, and black coffee. To switch you can have some herbal tea instead of coffee.
Shortcomings And Health Risks
- With so much in the stomach at once, not everything will likely get digested properly which can cause lots of bloating flatulence, and uneasiness for some time.
- Hunger levels can go out of control in the waiting period and can lead to overeating and cravings for less healthy, comfort foods.
- You may also experience fatigue, due to an uneven supply of energy and feel shaky, weak, irritable, and have difficulty concentrating.
- Nutrient deficiencies may occur if this diet is followed inappropriately for longer periods.
- The body might start losing muscle mass and overall tone, entering into a state of semi-starvation.
- It could even negatively impact the genes that help regulate our body clock, sleep-wake cycle, and metabolism.
The OMAD diet, like other intermittent fasting diets, may help with weight loss. However since it allows only one meal in a day, it can make meeting nutrient needs difficult and potentially cause adverse health effects. It can also be challenging for people who enjoy the social aspects of food such as family mealtimes and lunchtime with coworkers.
It should also be noted that some people who follow the OMAD diet don’t necessarily engage in the one-meal-a-day eating pattern every single day of the week. They may have some days during the week where they eat two, three, or more meals and snacks along the lines of a traditional diet but then eat only one meal a day or multiple days of the week interspersed in between.