OMAD Diet: A Beginner’s Guide and Meal Plan

The one-meal-a-day (OMAD) diet is an intermittent fasting plan that aims to target the body’s fat stores during the fasting period. The OMAD diet has an individual eating one meal a day, consuming all necessary calories during one big meal, and fasting during the other hours of the day and night.

Best Supplements

Best Rated Supplements

NSF Certified & Tested

Supports Overall Health

Get 25% OFF, Forever!

*Fill out the contact form for your special discount.

The importance of OMAD diet is changing how the body uses fat, carbohydrates, and protein. Intermittent fasting changes the body to use ketogenesis, which converts protein and fat into energy (instead of carbs).

The benefits of using the OMAD diet are that it can help people who are extremely overweight lose weight and fat in a short time period. In addition, the OMAD diet can help boost productivity, lessen reliance on food, and allow the body to burn more fat stores.

A person can begin the OMAD diet by slowly eating healthier over time. Once they have cut out all processed foods and excess sugars, they can start to eat one meal per day. The person should focus on eating whole foods, ample protein, and healthy fats during their one meal per day in the one-hour window.

Other popular variations of the OMAD diet in today’s culture include Ketomad (ketogenic meal that is high in fat, moderate in protein, and low in carbohydrates), Carbomad (one meal a day with varying carbohydrate levels), and Zeromad (one meal per day that is very high in protein).

Over 1 Million 5-star Reviews

Access 3000+ Free Workouts

High Quality Manufacturing

Money Back Guatantee

How Does the OMAD Diet Work?

The OMAD diet is when a person only eats one meal daily within one hour. A person following the diet must consume all their required OMAD diet calories daily within that one meal. This is also considering a time restricted diet.

The body’s initial reaction to the OMAD diet is extreme hunger and potential tiredness. Since most people are used to eating at least three meals per day, with some people eating snacks in between meals, eating only once daily will challenge the body to use energy stores throughout the day.

The body may respond negatively at the beginning of the OMAD diet, with some people experiencing extreme hunger, weakness, low energy, and trouble focusing. However, people who continue using the OMAD diet will eventually become used to the once-a-day eating schedule. Studies have shown that people who fast for 18-20 hours per day can help with managing stress, controlling glucose levels, and lowering diabetes risks.

Eating only once daily helps boost productivity, facilitate weight loss, burn body fat, and eat (almost) whatever you want with very few nutritional restrictions. The optimal time to schedule an OMAD diet meal is usually in the middle of the day to break up the long fasting period.

The OMAD diet encourages people to eat a high-fat diet, allowing the body to slowly transition from high levels of carbohydrates to using fat and protein as the primary energy source. The OMAD diet affects the organs, digestive hormones, and metabolism.

Over 1 Million 5-star Reviews

Access 3000+ Free Workouts

High Quality Manufacturing

Money Back Guatantee

How Often Should You Eat in an OMAD Diet?

A person following the OMAD diet should eat only once per day.

What Are the Health Benefits of the OMAD Diet?

There are numerous OMAD diet side effects and benefits such as heart health, reduction of cancer risk, preventing type 2 diabetes, lowering blood pressure, decreases asthma symptoms, and promotes bone health.

1. Heart health with OMAD diet: The OMAD diet helps reduce the number of LDL cholesterol and triglycerides in the blood. In addition, fasting helps reduce systolic blood pressure.
2. Reduces cancer risk: Fasting can help lower glucose levels, which makes it more difficult for various types of cancer to grow.
3. Prevents type 2 diabetes: Many people use the OMAD diet for weight loss. The OMAD diet helps reduce insulin resistance, boost insulin sensitivity, and lowers glucose levels.
4. Lowers blood pressure: The OMAD diet helps lower blood pressure levels since intermittent fasting can benefit the gut bacteria and microbiome.
5. Decreases asthma symptoms: Intermittent fasting has been shown to help asthmatic patients reduce inflammation, lower their body weight, and manage asthma symptoms.
6. Promotes bone health: Intermittent fasting through the OMAD diet helps prevent osteoporosis and bone breakdown as individuals age. Fasting can help produce the human growth hormone, which makes muscles and bones stronger. It can also reduce the likelihood of developing osteomyelitis in the bones and bloodstream (a disease that transmits pathogens between the bones and the blood).

What Are the Health Risks of the OMAD Diet?

There are a few key health risks to keep in mind before beginning the OMAD diet such as stroke risks, cholesterol levels, and higher insulin.

1. Stroke risk: Eating one meal daily puts people at a higher risk of developing diabetes or stroke.
2. Cholesterol levels: Eating one meal per day increases a person’s risk of increased LDL and high-density cholesterol levels.
3. Higher insulin: Eating one time per day causes an increase in insulin and a decrease in metabolism.