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Eating one meal a day, also called the OMAD diet, is a style of intermittent fasting with big benefits for your brain and your body’s performance.
Intermittent fasting is when you create a time pattern of when you can fast and when you can eat.
For example, the most popular intermittent fasting protocol in the Keto community is the one where you fast for 16 hours and have 8 hours to eat all your calories for the day.
What is OMAD Keto?
You should aim to have all your daily macros and calories for the day in this one meal.
OMAD Keto follows the general principle of the Ketogenic diet, which is to consume high fat, moderate protein, and low carb meals.
Similarly, it also focuses on putting the body in ketosis, a metabolic state when your body burns fat instead of glucose for energy.
The main goal of OMAD Keto is to attempt to make the body fat-adapted faster than a more traditional ketogenic diet.
How to start an OMAD Keto Diet?
Step #1. Start Keto before OMAD Keto
If you’ve never had any experience with fasting whatsoever, you might find it difficult to continue a diet that requires you to eat one big meal and fast for 23 hours.
We highly recommend starting a traditional keto diet and getting your body acclimated to the demands of the keto diet. Slowly adjust your food intake over several weeks.
Every week, remove more carbohydrates from your diet and replace them with protein and fats.
Step #2. Start Preparing For OMAD Keto
After your body is prepared for the ketogenic diet, start preparing to eat one meal a day.
Choose an hour of the day for your meal time and remember to stick to the schedule that you choose.
This helps your body internalize the change in eating time and can help you feel less hungry throughout the rest of the day.
Step #3. Make the Switch to OMAD Keto
You are now ready to make the jump to an OMAD Keto Diet. However, since you are going to be eating a lot of calories in a period of one hour, it may be difficult for your stomach and digestive system to adjust to this change initially.
But soon your body will get used to it. Remember to eat slowly during your feeding window and to vary the types of foods you eat every day.
Since your food options will be highly restricted, we recommend taking a multivitamin while you are on a keto OMAD diet.
Also, utilize the whole hour to consume your one meal so that your stomach isn’t overwhelmed with large amounts of food all at once.
Tips to be successful at OMAD Keto.
Tip #1. Make a meal plan.
Create a simple weekly meal plan for each week, so you don’t have to waste time thinking about what to eat next.
Having a meal plan would also help to ensure that all your macros are in each meal.
Tip #2. Stay low on cheese and cream.
Keep your cheese and cream to a moderate level because they can fill you up quickly and make you not want to eat the rest of your meal.
Tip #3. Stay hydrated.
A ketogenic diet is a diuretic which can cause you to lose a lot of electrolytes in your urine which may cause symptoms of keto flu such as fatigue, nausea and insomnia.
Make sure to drink plenty of water infused with Himalayan salt throughout the day to avoid the consequences of dehydration.
Tip #4. Add an Exercise Routine
We recommend working out after you’ve been fasting for about 16-18 hours.
Exercising before you eat is a smart idea because it will increase your ketosis process and burn even more fat.
How is Keto beneficial with OMAD?
#1. Keto Can Make OMAD Easier.
One of the most difficult parts about OMAD is the feeling of hunger most people experience when on this diet.
However, keto helps here by making you feel fuller by adding fat and protein to your diet.
Both fat and protein give you a feeling of satiety for a very long time.
#2. OMAD Improves Ketosis Speed.
When you spread your food throughout the day, your body focuses on digesting these items first and as a result, ketosis on your body’s fat occurs more slowly.
However, eating all of your food in one meal will cause your body to turn to your fat reserves more quickly.
This change makes your body enter body-fat-burning ketosis more rapidly and will provide you with a boost of energy.
#3. OMAD Keto diet boosts production of Human Growth Hormone
OMAD and Keto can boost the level of human growth hormone in your body.
That’s because this hormone reacts heavily to protein and a lack of carbohydrates in your body.
An increased level of this hormone leads to a variety of incredible benefits to your health.
For example, it can burn fat more quickly, boost your muscle gain, and even help your damaged body cells heal more efficiently.
#4. Decrease in Calorie Intake
Sticking to a fasting window helps to decrease the intake of excessive calories you may have tried to consume without the diet.
However, OMAD and keto make you feel fuller for a more extended period when you do eat.
While we’ve already discussed the many benefits of combining OMAD and keto, it is also a good idea to know about its drawbacks.
Diet programs like OMAD Keto are typically unsustainable and can be challenging to follow long term.
OMAD Keto is not for everyone.
Some people might have health conditions that require them to eat three meals a day, and it might also not be suitable for pregnant or breastfeeding women.
Most people might not get sufficient macros in during their feeding window, and that could contribute nutritional deficiency.
OMAD Keto diet might not be suitable for those who are currently suffering from eating disorders or have suffered from one in the past. It may also worsen certain thyroid issues.
As you can see, OMAD Keto can be a beneficial way to lose weight and get healthy.
That said, this method isn’t the right approach for everybody.
Following a well-integrated and reasonable approach to OMAD and keto will ensure that you lose weight, feel healthy, and get into shape more quickly.
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