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07 Oct 2022
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Starting OMAD? Here’s What You Need to Know

Simply stated, the One Meal a Day (OMAD) diet is fasting for 23 hours a day and then eating whatever you want for one meal. That dinner can be anything from a double cheeseburger and fries to a salad rich in vegetables, whole grains, beans, nuts, and seeds. The premise goes that if you consume fewer calories throughout the day, you can have one-hour meals and still lose weight.

In this blog, you will learn everything about OMAD, so check out this one meal a day (OMAD) guide to getting the best results possible.

What is OMAD?

Fasting for 23 hours and eating one hour per day are the requirements of the OMAD diet. Your body should not eat or drink anything during this strict 23-hour fast for your body to reap the full benefits.

Most people who follow the [OMAD] plan eat their single meal when they are hungriest, and their bodies are operating at their highest metabolic rate. This usually happens in the afternoon or perhaps early evening. The general rule is to eat your meal immediately after your most strenuous activity.

If you believe OMAD sounds more like famine than food, you’re not wrong. OMAD is not a diet because you don’t need to change your eating habits. Instead, it is a fasting and eating schedule. When you only eat one meal a day, you’ll inadvertently eat fewer calories because you have less time to eat.

The Benefits Of OMAD

Here are some benefits of OMAD:

  • Effective Weight loss Technique

One study compared the [OMAD] diet to a standard three-meal diet in middle-aged men of normal weight. According to the researchers, OMAD eaters had significant changes in body composition, including a reduction in body fat.

  • Decrease Inflammation in the Body

According to studies, when volunteers fasted for a short time, the production of pro-inflammatory cells called “monocytes” in their bloodstream decreased. These inflammatory cells entered a dormant state in the fasted state and were less inflammatory than monocytes in the fed ones.

  • Improve Brain Activity

Some of the potential benefits revealed by research to date include improved memory, mood, and mental focus. According to research, OMAD is a potential, ground-breaking approach that could help prevent and treat mental health conditions, including depression, as well as sleep problems and cognitive decline.

What Should You Eat during OMAD?

The ease and simplicity of the [OMAD] diet are among its most admirable features. You should prepare, shop, cook, and clean up after one meal each day.

Some OMAD proponents insist that you can eat whatever you want for OMAD. However, many nutritionists are against this. You don’t track your calorie intake, and your OMAD should only fill one dish. Avoid buffet-style plate refills.


If you still want to try the [OMAD] diet, choose a wide range of nutrient-dense foods, such as fruits, vegetables, whole grains, and lean meats. If you are pregnant, breastfeeding, or taking any medication that requires food for metabolism, do not try this strategy. Even if you don’t experience any short-term negative consequences, research is ongoing to determine how fasting can affect people in the long term.

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