Study participants who tried to eat one meal a day ended up with less total body fat. This particular group of people did not experience significant weight loss. That said, intermittent fasting in general has proven to be an effective method for weight loss. The typical weight loss is 7 to 11 pounds in 10 weeks.
The one-meal-a-day diet (OMAD) is a type of intermittent fasting. With OMAD you can eat whatever you want, but you spend more time without eating than with other types of fasting. Without a well-functioning metabolism, losing weight becomes much more difficult. Instead, focus on these 31 healthy foods that boost your metabolism to lose weight.
I stumbled upon the OMAD diet a few years ago after researching optimal vegan diets that increase longevity and weight loss. After getting lost in a YouTube session, I found a strong vegan man who seemed to be living in the middle of nowhere committed to lifting weights and eating a hearty plant-based meal every day. But after leaving my full-time job to dedicate myself to The Minimalist Vegan, I realized that I had more bandwidth to focus on my health. In addition to eating once a day, I started doing light resistance exercises, increased my average sleep, and began a regular stretching practice.
I no longer run with my adrenal glands and I feel more rested and relaxed. But of all the new healthy habits, OMAD was by far the most impactful. And in this post, I'm going to share what I've learned through my one-month experiment. With that out of the way, let's get into it.
From what I've read on the internet, it's common for people who follow an OMAD diet to eat at night. I couldn't find any specific reason why evenings became the recommended window of time. With that said, however, when you only eat one meal a day, you are tasked with consuming a significant amount of food in a short time. So for those of us who get tired after eating, because the body is busy digesting food, this feeling is undoubtedly amplified when eating a large meal.
I have the advantage of working from home and can control my hours. So after eating, I usually rest for a while before going back to work. For this reason, I understand why it would make more sense to have a time to eat at night, to maintain more energy during the day and avoid afternoon crises. But out of the water, he did drink coffee and tea.
Now, most intermittent fasting guidelines will recommend that you can only consume calorie-free drinks when you are fasting. So this would include black coffee and herbal tea. After further research, I discovered that some health experts suggest that it is not advisable to consume these drinks while fasting, as coffee and tea contain xenobiotics, which must be processed by the liver or intestine. So if I were a purist, I wasn't technically fasting by the rules.
This is my next challenge, which I'll talk about later in this post. Intermittent fasting has been widely reported to be an effective method for losing weight. You lose weight by creating a calorie deficit, for example,. Calories burned that exceed calories consumed.
It's unlikely that you'll be able to eat a whole day's worth of meals at once, so you'll naturally consume fewer calories than you normally would, giving you a better chance of reaching a deficit. How much does it cost you to have breakfast, lunch, dinner and snacks every day? Now reduce that cost by about 70%, and that's what you'll save by eating one meal a day. Another great benefit of OMAD is the time you save by not thinking about food. Now, for the first three days, all I could think about was food.
But once I got over it, I felt like I had a few extra hours each day to get on with life. I'm just thinking about how much time is spent planning, preparing and traveling to consume food each day. It amazes me how much time food takes up in our lives. I know that Maša sometimes envied me, in situations where he was scratching his head why eat for dinner, and I was going to do my own thing.
If you're interested in testing your willpower and improving your self-discipline, eating just one meal a day will provide you with good practice. I love testing my comfort zone, and this past month has made me feel uncomfortable at times. But like all painful situations, when you overcome it, you improve your self-confidence and mental strength. But once I got through that three-day period, my body began to adapt as I adapted to a new routine.
I loved challenging myself to adopt a positive attitude in social environments where I didn't eat because of my commitment to OMAD. However, I felt that my friends and family felt uncomfortable at times because I wasn't participating in a shared meal. I remember that on Maša's birthday we went out to dinner with her family, and I happily drinking water for a couple of hours while the band prepared a three-course meal. But for the most part, people are understanding, and it often becomes a talking point.
In addition, I have been vegan for five years, so people in my life have a lot of practice with me doing different things at the table. With one meal a day, there are fewer opportunities to ensure you're getting enough nutrients. In addition, I have read that people who follow an OMAD diet may feel entitled or deserving to eat once they arrive at their eating session. This type of mentality can lead to overeating or to overeating with unhealthy foods.
There is no doubt that I identify with this feeling of entitlement. My internal dialogue said things like, “I've waited 24 hours to get this food, I should be able to eat whatever I want. It's easy to get caught up in this mindset as food becomes an event. If you're not careful, you can end up overeating junk food and therefore creating a surplus of calories.
After eating OMAD for a month, I easily feel like it can become part of my lifestyle or, at least, something I do on and off for the rest of my life. I love the benefits of saving time and money while keeping my weight down. But if I decide to continue like this, I would make some adjustments; now I can confidently enforce these adjustments because I have already established the habit of eating one meal a day. Now is the time to fine-tune and optimize to improve health and performance.
Anyway, that's my experience of eating one meal a day. I'm looking forward to exploring this lifestyle in more detail and a greater commitment to healthier foods. As I write this update, I continued to eat one meal a day for a total of three months. The last time I checked my weight, I had lost 8 kg (17.6 pounds).
I'm an all-or-nothing person, so I tend to punish myself when I break the promises I make to myself. I went ahead with OMAD, but I had a cheating day here and there. I'm still following OMAD today. However, I have days when I can have a snack in the evenings or go out to eat from time to time with my wife.
I haven't recorded my weight since my last weigh-in, but I feel and look the same. Most importantly, I'm not so hard on myself and I'm still eating far fewer calories than I did before I started eating just one meal a day. It's very interesting how you fasted according to your work schedule. I've used the OMAD before, but this is the first time I'm following a vegan diet.
I usually combine it with dry jam as a good way to start the year and shed excess weight for Christmas. I eat food at night after work, as an electrician, I'm on the road all day, so it's a little difficult when I start it, but it's surprising how quickly the body adapts to the new regime. Another benefit is not only saving money on lunches and snacks, but also saving time, since I don't need to stop to eat or take breaks, I just work and go home earlier. Wow, thank you for sharing such a raw and honest experience with your weight loss journey.
This, for me, is what the Internet is all about, as I can identify with much of what you've experienced. There's no magical “success” story here, but what I respect is that you keep trying. You should be proud of your efforts. There's nothing I can say that you haven't already heard.
You've researched, you've seen professionals, you've tried, you're trying hard. I guess the only thing is that you're vegan. It takes faith and commitment not only to become a vegan, but also to stay vegan for an extended period. So you have an excellent base of discipline and motivation, and I have no doubt that you will discover what works best for you.
I've never heard of OMAD, but one that I've been eating once a day for the past 4 days. After trying different methods to lose weight, one day I thought about eating once a day to see what happened. Today I was a little worried that eating once a day might be unhealthy, so I decided to surf the web and see if there was anything to read about it and found your article that encouraged me to continue eating once a day. I hope to try this out, that's all I can do is wait.
I've tried fasting and all kinds of calorie counting and I can't lose weight. I never had problems with my weight until the last 10 years. Your post is inspiring and encouraging. I'll let you know if I can actually test this and I have some results to show.
I've never heard of this diet and I'm going to try it, I don't want junk food or bread. I burned out on the low-carb diet and couldn't follow the ketogenic diet. I've been gaining and losing weight all my life and I'm tired. I want to try this and not resort to surgeries or medications.
I can do it if I could. Thank you, very inspiring. I started with this OMAD thing the last two weeks and it has already shown me wonders, I didn't even imagine it, although I haven't checked my weight yet, but everyone seems amazed by this. I want to take it for about 2 months, so beware, I only eat a small amount of food that includes some protein, vitamins, fruits and a little starch, but it really works and I believe it, my weight has really dropped.
Amazing results, Tarek, but more importantly, you're able to recover over and over again, which I admire. Thank you for sharing your OMAD experience with us. I stumbled upon OMAD after doing it for a week. I've been trying to lose weight for a few years.
It worked, but it made me feel miserable and agile. I tried fasting every other day, which also worked, but it didn't do much good at the end of a fasting day. Put the full weight of the calorie countdown. He lost about half the weight on an empty stomach, so some of that stuck.
Unlike alternate-day fasting, I never have an entire day to finish. However, fasting every other day taught me some useful tips that I think are making it easier. Thank you for sharing your useful article with us. I wish you all the best.
Lately I'm checking what should be the best window for eating nomads. It might be worth modifying it to see if plant-based feels good. The dining window is very personal and based on your lifestyle. Let us know how it goes.
Thank you for sharing your experience with omad. Although I have been eating one main meal a day for the past 25 years, I am now trying to improve it. I'm going to leave my window to eat at 3 to 5 in the morning and eat a fruit or salad during the D-day. So he's no longer strict, nomadic.
Today is my third day, in fact I was losing my mind because I didn't lose a gram of weight. But after reading this, I decided to test my willpower. I hope this works for me. I was wondering about the diet of one meal a day.
I have followed up before and have lost more than 100 pounds. I just can't remember what I ate if I can remember that I ate everything I wanted and ate it at mealtime. Thank you so much for sharing your experience and more power for you. Wow, Steve, I can't say I've heard of this before.
It sounds intense, and I have no doubt that it would be an effective way to lose weight and free up time. I just don't know how sustainable that would be for me. It's hard to say what foods are sufficient based on the body's needs. If you're not sure, I recommend that you track your calories in an app like the stopwatch.
In terms of progress, I've been on OMAD for almost three months and my weight loss has been VERY gradual. I eat a lot more food than you do, but I guess I'm also of a different complexion. Just respect it and limit yourself to checking your weight on a monthly basis. This is at least what worked for me.
You can lose several kilograms of body weight with a daily diet, as it creates a calorie deficit. It's about discipline and consistency. If you've decided to try this diet, you should remember one thing: the results don't magically come to everyone. If we talk about months, some people have lost up to 7 kg of body weight with OMAD in a month (.
For safe and sustainable weight loss, your goal should be 1 to 2 pounds (0.5 to 1 kg) per week. When you lose weight faster, you're more likely to regain it later. If you have a medical condition, such as diabetes, this OMAD diet is not a healthy choice for you. People with diabetes or low blood sugar levels need to eat regularly every day to maintain a stable blood sugar level (.
This or any restrictive or fasting diet is also not appropriate for pregnant women. That's why it's highly recommended to talk to your doctor before changing your eating habits. The one-meal-a-day diet is a weight loss plan in which a person eats only one meal a day and fastes for the rest of the time. This diet can help some people lose weight, but it can also carry some risks.
Losing weight can be a long and difficult process. Limiting yourself to one meal a day can help you lose weight without reducing the number of calories you consume in a day, according to a study published in Frontiers in Physiology. In the study, researchers had a group of subjects eat three meals a day for a period of time and then switch to just one meal a day. They tried to ensure that the subjects ate the same number of calories, whether they ate three meals or one.
In conclusion, while you may experience some important benefits if you follow the OMAD diet, it's not sustainable for a long time and may in fact create more health problems for you. According to research, it's best to have 2 or 3 meals a day instead of just one. If your goal is to lose a few extra pounds, you can slightly restrict your caloric intake during these meals and also add exercise to your routine. Yes, it's good for losing weight to find a healthy balance of calories to eat and calories to burn, but it's also healthy to eat a consistent amount of nutritious meals throughout the day.