Everything You Need To Know About The OMAD Diet

Everything You Need To Know About The OMAD Diet

Tired of your diet plan not working or your insulin levels always staying on edge? You're not alone! The human body often works in weird ways, and even the most advanced medications and calculated diet plans can do little to tackle the various problems you complain about.

If all else has failed, maybe it's time you try out the good old fasting method — nay, extreme fasting method, to witness a positive difference in your body: the One-Meal-A-Day diet!

What is the OMAD Diet, and Why is It So Popular Right Now?

The One Meal A Day (OMAD) diet is pretty self-explanatory. It means that you can eat only once a day. So, if you divide the day into 24 hours, then the OMAD diet gives you a 23:1 eating time. In other words, you have to abstain from eating for 23 hours and consume your solitary meal in the remaining one-hour window.

Moreover, the time of the meal should always remain fixed. If you have lunch at 3 pm one day, you cannot eat breakfast at 9 am the other day and call it an OMAD because that won't count as one full day after the previous 3 pm meal. You have to wait for full 23 hours and eat only at the 24th hour after your last meal.

Intermittent fasting such as the OMAD diet is becoming a steadily popular form of dieting for reasons not entirely surprising. First of all, it has been practiced for centuries in various cultures around the world without having any alarming side effects in general. So, the public notion is that it is a safe and natural way of solving problems with weight, diet, metabolism, etc. 

Secondly, it's the least expensive kind of dieting because you don't need any supplements or expensive meal options. In fact, intermittent fasting plans such as the OMAD diet actively rely on a healthy diet and your body's own mechanism to provide the necessary amount of energy to function throughout the day. 

Lastly, the OMAD diet gives you the freedom to consume any meal you like as long as it meets your nutritional requirements and doesn't go against the time or quantity restrictions of the meal. In simpler words, it's easier to plan, implement, and complete with results that are just as effective as other, more complicated diets. 

Why Should You Do the OMAD Diet?

The most common question people have in their mind regarding the OMAD diet is why one should ever go for it. There are less extreme and more flexible versions of fasting, too, right? So why skip those and practice the OMAD plan instead?

To answer this concern, here are a few reasons why you should do the OMAD diet and what makes it different from other types of fasting:

Heightens Your Senses and Productivity

Fasting is generally known to provoke more acute and sharpened responses from your five senses. By depriving your stomach of food, you eliminate the feeling of fulfillment, which ultimately leads to sluggishness. Then, instead of resorting to a lazy lifestyle, your senses become more proactive. This causes higher productivity at work as well as in your personal life.

Assists in Weight Loss

When you get only an hour to gorge on any kind of food, it gets almost impossible to gather an excess caloric deposit. This deposit has to last for the next twenty-three hours and has to provide fuel for your body to function as well. Other than this, the twenty-three-hour timeframe also causes high insulin levels to come down to normal.

So, if you're in a prediabetic condition or are suffering from obesity, an OMAD diet might come in handy. You may need some time to leave the fatty or sugary foods you're so into and to substitute them for a healthier diet, but an OMAD will work with either of these diets just fine!


Traditional dieting and fasting often consist of a more complex arrangement of timings and diet options, and restrictions. This means that your whole routine needs to be reorganized to make space for your eating, resting, exercising, etc. However, the One Meal A Day diet gives you the freedom to pick just one hour of the day to eat in. Apart from that, you're free to follow your routine completely undisturbed. 

In fact, you can even get more time to yourself and for your pending tasks because youll get 23 hours uninterrupted by any mealtime. Its also great for those who travel a lot and want a diet that's convenient and easy to follow. You can prepare your 7-day meal in one batch and take one serving in a lunchbox to eat whenever it's time.

Pros of the OMAD Diet

Clinically, the OMAD diet is considered beneficial because of the following reasons:

High Weight Loss Guarantee
If you are tired of diet supplements and following a strict diet regime, then you may have to completely throw yourself into extreme mode. OMAD offers the highest probability of sending your body into weight-loss mode through complete deprivation of food for long hours.

Completely Natural
Another positive side of following the OMAD diet is that it frees you from taking any artificial diet suppressants or supplements of any kind. Your body transforms itself without external aid, which makes the whole process much safer and with minimal side effects.

Cons of OMAD Diet

Since the OMAD diet is one of the most extreme ways of fasting, it does have a few cons as well.

Not for Everyone
Children, pregnant and breastfeeding women, sick people, and the elderly cannot resort to an OMAD diet in any case. These groups of people generally need more nutrients to build their strength and also use medications and supplements to keep their diet in check, which makes following the OMAD plan quite impossible.

Side Effects
Although side effects of OMAD indicate that the diet is working, they're also pretty gnarly for your body. These include:

  • Nausea
  • Dizziness
  • Irritability
  • Constipation
  • Dullness and lack of energy

How Do I Implement This Diet?

Heres what you need to know to start the OMAD diet.

What You Can Eat?

An OMAD diet should consist of the following types of food:

  • Meat-based proteins
  • Dairy or non-dairy milk, unsweetened butter, and yogurt
  • Fruits, particularly citrus fruits
  • Green and starchy vegetables
  • Grains, legumes, and lentils
  • Seeds, nuts, and dry fruits
  • Healthy fats and oils


Calorie intake should ideally be a minimum in OMAD diets. This equates to 1200 calories minimum per day for most adults, but you may increase it slightly according to your needs.


An OMAD diet best serves its purpose when you eat right before or immediately after the most active part of your day. This makes up for the maximum energy loss and gives you the strength to survive for the rest of the day without feeling too hungry.


The OMAD diet sure sounds extreme, but it also bears fruit for almost everyone. It may take you a few trial-and-error attempts and upset bowels to get your plan exactly right, but it'll surely bring a positive change in your body if you keep the diet nutritious and healthy!






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