OMAD (One Meal a Day): Diet Plan, Benefits, Risks and More [with PDF] | Dr Workout (2024)

In a society filled with various eating habits, people looking to improve their health and manage weight are faced with numerous options. One of these choices is the OMAD diet, which involves eating only one meal during a specific period. As part of the range of weight loss diets like keto and intermittent fasting, OMAD provides a unique approach to achieving wellness goals.

Through our article, we introduce you to the world of the OMAD diet, where this borderline approach to eating challenges followers with a condensed meal window, promising transformative health outcomes through unwavering commitment.

What is the OMAD Diet?

The OMAD diet, short for “One Meal A Day,” is a type of intermittent fasting regimen where individuals consume all of their daily calories within a single meal, typically within a one-hour window. This approach involves fasting for the remaining 23 hours of the day, excluding water, tea, and black coffee, to promote weight loss and various health benefits.

The meal consumed during the OMAD diet should provide more than 1200 calories to ensure adequate nutrient intake and prevent potential health risks associated with severe food restriction.

The OMAD diet is often referred to as the 23:1 diet due to its structure of fasting for 23 hours and consuming all daily calories within a one-hour eating window.

Advocates of the OMAD diet believe that by condensing their eating window to one meal, they can better control calorie intake, improve metabolic function, and potentially enhance longevity.

What Happens if You Only Eat One Meal a Day?

Adopting the OMAD (One Meal A Day) diet, where individuals consume all their daily caloric intake in one meal and fast for the remaining hours, can trigger various physiological responses in the body:

1. Metabolic Adaptation: The OMAD diet triggers significant changes in how our body produces and uses energy. During the fasting period, instead of relying on glucose from food for energy, our body switches gears and starts burning stored fat. This metabolic shift involves ramping up processes that break down fat into usable energy, a process known as fat oxidation, as well as producing ketones, which are alternative energy sources derived from fat.
2. Hormonal Regulation: Fasting sets off a series of hormonal adjustments to keep our energy levels stable. Insulin, which normally helps store glucose, decreases during fasting, signaling our body to start breaking down fat for fuel. At the same time, other hormones like glucagon and catecholamines kick in to ensure that our blood sugar levels stay steady by promoting the breakdown of stored sugar (glycogen) and the creation of new glucose from other sources.
3. Autophagy Induction: Extended periods of fasting, like those in the OMAD diet, prompt a cellular process called autophagy. Think of autophagy as a housekeeping mechanism for our cells. It involves cleaning up damaged components and proteins, which helps maintain cell health, prolongs cell lifespan, and may even play a role in preventing diseases.^[1]
4. Muscle Protein Turnover: There’s been some concern about whether the OMAD diet might affect our muscles. While fasting initially triggers muscle protein breakdown to provide amino acids for energy, studies suggest that during mealtime, our body ramps up protein synthesis, which helps repair and rebuild muscle tissue. This effect may be particularly pronounced when combined with strength training.^[2]
5. Gut Microbiome Modulation: Research suggests that fasting, like in the OMAD diet, can impact the diversity and composition of the bacteria in our gut, collectively known as the gut microbiome. Fasting may encourage the growth of beneficial bacteria while suppressing harmful ones, potentially leading to better metabolic health and a stronger immune system.^[3]
6. Cardiovascular and Metabolic Health: Short-term studies indicate that intermittent fasting, including the OMAD diet, might offer benefits for heart health and metabolism.^[4] It could lead to improvements in cholesterol levels, reduced inflammation, and better insulin sensitivity, which are all markers of good cardiovascular and metabolic health. However, we still need more research to fully understand the long-term effects.^[5]
7. Nutrient Status: Because the OMAD diet involves consuming all your daily nutrients in one meal, there’s a risk of not getting enough essential vitamins and minerals. To counter this, it’s crucial to plan your meals carefully to include a variety of nutrient-dense foods, ensuring that you meet your body’s needs for optimal health.

7 Day OMAD Diet Plan

In the world of the OMAD (One Meal a Day) diet, every bite counts. With just one meal to fuel your day, it’s crucial to make every choice count towards your health goals. This OMAD diet plan offers nutrient-dense meal ideas to optimize your singular daily intake, ensuring you nourish your body effectively within a condensed eating window.

While we have provided a 7-day OMAD diet plan, it’s important not to follow it continuously for 7 days straight. Instead, consider taking a 2-day break between 3 to 4 days of OMAD. This allows your body to recover and ensures you’re not continuously restricting calories.

Additionally, you can combine OMAD with less intense intermittent fasting methods, such as the 16/8 method, to maintain a balanced approach to your eating habits.

Day 1:

• Grilled chicken breast with roasted vegetables (bell peppers, zucchini, and carrots) drizzled with olive oil and herbs. Side of quinoa.

Day 2:

• Baked salmon with steamed broccoli and cauliflower. Side of mixed greens salad with avocado, cherry tomatoes, and balsamic vinaigrette dressing.

Day 3:

• Beef stir-fry with colorful bell peppers, snap peas, and mushrooms, seasoned with ginger and garlic. Served over a bed of brown rice.

Day 4:

• Turkey chili made with lean ground turkey, kidney beans, diced tomatoes, and spices. Topped with shredded cheese and a dollop of Greek yogurt.

Day 5:

• Spaghetti squash topped with marinara sauce, lean ground beef, and sautéed spinach. Side of garlic bread made with whole grain bread.

Day 6:

• Grilled shrimp skewers with grilled asparagus and sweet potato wedges. Side of mixed berry salad with a honey-lime dressing.

Day 7:

• Veggie-packed omelet made with eggs, spinach, bell peppers, onions, and feta cheese. Served with a side of whole grain toast and sliced avocado.

Notes:

• Break the OMAD fasting regimen for at least two days within the 7-day period.
• During the OMAD meal, aim to consume no less than 1,200 calories to support proper nutrient intake and overall well-being.
• Stay hydrated throughout the day with water or herbal tea.
• Adjust portion sizes and food choices according to your individual dietary preferences and nutritional needs.

When is the Best Time to Eat on OMAD?

The timing of your OMAD (One Meal a Day) diet largely depends on your lifestyle and preferences. However, many people find success by consuming their OMAD meal in the late afternoon or early evening. This timing allows for a sufficient break in activities to digest a larger calorie intake and aligns with the body’s natural hunger cues.

Ultimately, choose a time that works best for you and allows you to fully enjoy and digest your single daily meal.

How Long Can You Do OMAD?

It is generally considered safe to follow the OMAD diet for a few days a week, cycling it with a normal dietary pattern or a less restrictive intermittent fasting regimen.

It is recommended limiting OMAD to 3-5 days a week to ensure adequate nutrient intake and prevent potential health risks associated with prolonged calorie restriction.

Doing it for a long time might not be great for your health. It could lead to problems like not getting enough nutrients and messing with your metabolism. So, it’s important to be careful with OMAD.

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Foods to Eat on OMAD

Eating mindfully becomes crucial in the OMAD diet. Incorporating a balanced selection of lean proteins, non-starchy vegetables, whole grains, healthy fats, and fruits in moderation ensures optimal nutrition despite the restricted eating window.

Here are some lists of foods ideal for this approach:

• Lean protein sources such as chicken breast, turkey, fish, tofu, and legumes
• Non-starchy vegetables like spinach, kale, broccoli, cauliflower, and bell peppers
• Whole grains such as quinoa, brown rice, barley, and oats
• Healthy fats from sources like avocado, nuts, seeds, and olive oil
• Fruits in moderation, focusing on lower-sugar options like berries, apples, and citrus fruits

Foods to Avoid on OMAD

On the OMAD diet, it’s important to be mindful of what you eat to support your health. Here are some foods to avoid: processed and refined foods, fried foods high in unhealthy fats, and sugary beverages. These choices can impact your energy levels and overall well-being on this eating plan.

• Processed and refined foods like sugary snacks, desserts, and baked goods
• Fried foods high in unhealthy fats and empty calories
• Sugary beverages including soda, fruit juices, and energy drinks
• Highly processed meats like bacon, sausage, and deli meats with added preservatives
• Excessive amounts of high-carb foods such as white bread, pasta, and sugary cereals

Benefits of OMAD Diet:

1. Weight loss and fat reduction: Restricting meals to one per day may lead to calorie reduction and facilitate weight loss by promoting fat utilization for energy.
2. Improved metabolic health and insulin sensitivity: The regimen may enhance metabolic function and insulin sensitivity, potentially reducing the risk of metabolic disorders like diabetes.
3. Simplified meal planning and time-saving benefits: Streamlining meal preparation and dedicating time to cooking a single meal each day can help individuals free up time otherwise spent on food-related tasks.
4. Enhanced focus and mental clarity: Some individuals report heightened focus and mental clarity during fasting periods, which could improve productivity and cognitive function.
5. Potential longevity and cellular health benefits: By inducing autophagy, a cellular cleansing process, the OMAD diet may offer potential longevity benefits and support cellular health.

Risks of OMAD Diet

1. Nutrient deficiencies: Limited food variety and intake frequency may increase the risk of nutrient deficiencies, compromising overall health.
2. Overeating or binge eating: The condensed eating window may lead to overeating or binge eating behaviors, undermining weight management efforts.
3. Digestive Discomfort: Eating a large meal within a condensed eating window may cause digestive issues like bloating, gas, and indigestion. It’s important for OMAD practitioners to be mindful of food selections to alleviate these discomforts and maintain digestive well-being.
4. Metabolic adaptation: Prolonged adherence to the OMAD diet may result in metabolic adaptation and a slowed metabolism, potentially hindering weight loss goals.
5. Disordered eating patterns: Some individuals may develop disordered eating patterns or experience negative psychological effects, such as anxiety or obsession with food.
6. Difficulty with long-term maintenance: The restrictive nature of the OMAD diet may make it challenging to sustain over the long term, leading to potential fluctuations in weight and overall health.
7. Potential increase in blood pressure and cholesterol levels: Regular consumption of high-fat, high-sodium, and processed foods as the sole meal of the day can contribute to elevated blood pressure and cholesterol levels. Diets lacking in whole, nutrient-dense foods may increase the risk of cardiovascular issues over time.
8. Not suitable for individuals with certain health conditions: Individuals with diabetes or hypoglycemia may struggle to regulate blood sugar levels with only one meal per day, potentially leading to dangerous fluctuations. Obesity and metabolic rate issues may be exacerbated by irregular eating patterns and may not be adequately addressed by the OMAD diet.

The Almost-OMAD Diet

The Almost-OMAD diet is a variation of the One Meal A Day (OMAD) intermittent fasting protocol, designed to provide the same benefits while offering more flexibility and sustainability.

Instead of fasting for 23 hours and consuming all daily calories in one meal, Almost-OMAD involves fasting for 20 to 22 hours within a 24-hour period, with the addition of smaller transition meals.

In Almost-OMAD, the meal window extends to 2 to 4 hours, allowing for a more gradual intake of nutrients compared to the strict one-hour timeframe of OMAD, which may enhance digestion and nutrient absorption.

The benefits of the Almost-OMAD diet include potential improvements in metabolic health, such as stabilized blood sugar levels and reduced inflammation.

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Does Eating Once a Day Help Lose Weight?

Adopting a once-a-day eating pattern can contribute to weight loss primarily by creating a calorie deficit. This deficit occurs when the calories consumed during a single meal are lower than the calories expended throughout the day.

Additionally, consuming nutrient-dense foods and controlling portion size during the meal can further support weight loss efforts.

However, the degree of weight loss achieved may vary among individuals due to factors like metabolic rate, physical activity level, and overall dietary composition.

Is One Meal a Day Healthy?

Whether one meal a day (OMAD) is healthy depends on various factors, including the individual’s overall dietary choices, lifestyle, and medical history. While OMAD may offer benefits such as weight loss and improved discipline for some, it also carries many risks.

Consuming only one meal per day can lead to nutrient deficiencies if the meal lacks essential vitamins, minerals, and macronutrients. Additionally, prolonged fasting periods between meals may result in feelings of extreme hunger, weakness, and fatigue, potentially impacting energy levels and overall well-being.

It’s important for individuals considering OMAD to prioritize nutrient-rich foods and consult with a healthcare professional to ensure it aligns with their health goals and needs.

Moreover, OMAD may not be suitable for everyone, especially those with certain health conditions such as diabetes, hypoglycemia, or metabolic rate issues. Irregular eating patterns and restricted food intake could exacerbate these conditions and lead to adverse health effects.

While OMAD may offer short-term weight loss benefits for some individuals, it’s essential to consider its long-term sustainability and potential impact on overall health. Adopting a balanced and varied diet, along with regular physical activity, remains key to promoting overall health and well-being.

7 Day OMAD Diet Plan PDF

Get our OMAD diet plan template now! It’s in PDF format for instant digital access and easy printing. Click the download button and kickstart your journey towards your weight loss goals.

References

1. Bagherniya, M., Butler, A. E., Barreto, G. E., & Sahebkar, A. (2018). The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Research Reviews, 47, 183-197. https://doi.org/10.1016/j.arr.2018.08.004
2. Li, J. B., Higgins, J. E., & Jefferson, L. S. (1979). Changes in protein turnover in skeletal muscle in response to fasting. American Journal of Physiology-Endocrinology and Metabolism. https://doi.org/10.1152/ajpendo.1979.236.3.E222
3. Mohr, A. E., Gumpricht, E., Sears, D. D., & Sweazea, K. L. (2021). Recent advances and health implications of dietary fasting regimens on the gut microbiome. American Journal of Physiology-Gastrointestinal and Liver Physiology. https://doi.org/GI-00475-2020
4. Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203. https://doi.org/10.1016/j.jand.2015.02.018
5. Epstein, E.S., Maysent, K., Wilkinson, M.J. (2021). Fasting for Cardiovascular Health. In: Wilkinson, M.J., Garshick, M.S., Taub, P.R. (eds) Prevention and Treatment of Cardiovascular Disease. Contemporary Cardiology. Humana, Cham. https://doi.org/10.1007/978-3-030-78177-4_9