OMAD Diet, Benefits, Results & What to Expect in 1 Month (2024)

The OMAD diet has gained popularity in recent years as a weight loss and health improvement strategy. However, some are skeptical about its safety and are curious about what to expect from following an OMAD diet.

Take a closer look at how the OMAD diet works, its benefits, the potential weight loss results of OMAD diet with before and after weight comparisons, what to eat on OMAD, and its rules. We’ll also address whether it’s a safe and sustainable option to lose weight.

Whether you’d like to start the OMAD diet or try another intermittent fasting schedule, take the quiz to learn the most suitable fasting plan for you.

OMAD is short for “one meal a day” and it is a type of intermittent fasting that involves eating one large meal per day and fasting for the remaining 23 hours.

OMAD is very similar to the warrior diet in intermittent fasting, which has a 20-hour fasting and a 4-hour eating window, but you ideally consume your food during a narrower period of 1-2 hours on the OMAD diet.

Weight loss is one of the top promises of intermittent fasting. Even Hollywood celebrities use it as a fitness trick for staying in shape. Some famous public figures, including the former Twitter CEO, Jack Dorsey, have announced that OMAD is their key to weight control, in addition to enhancing mental clarity.

The weight loss results of the OMAD diet in one month can vary greatly depending on several factors, including:

• Your starting weight and body composition:People with more weight to lose tend to see faster results initially.
• Your calorie intake during your eating window:Even during OMAD, consuming too many calories can hinder weight loss.
• Your activity level:Exercise can boost metabolism and burn more calories, leading to faster weight loss.
• Your overall health and any underlying medical conditions:Certain conditions can affect weight loss.

However, studies suggest that people who follow the OMAD diet can lose an average of 4-8 pounds (1.8-3.6 kg) in a month. Some individuals may even lose more, while others may lose less or not see any weight loss at all.

Here’s a breakdown of potential weight loss results in a month with OMAD:

• Mild weight loss (1-3 pounds):This is a common outcome for people who are already close to their ideal weight or who are not eating a significant calorie deficit during their eating window.
• Moderate weight loss (4-8 pounds):This is a more typical range for people who have more weight to lose and who are adhering to a moderate calorie deficit during their eating window.
• Significant weight loss (more than 8 pounds):This is less common but possible for people who have a lot of weight to lose and who are eating a very restricted calorie intake during their eating window. However, it’s important to note that rapid weight loss is not recommended and can be unhealthy.

The OMAD diet plan is a method of intermittent fasting, so the health benefits of fasting may apply to the OMAD diet. These include:

1) Weight loss

This one’s likely the most known. Consuming fewer calories overall naturally creates a calorie deficit, leading to weight loss.

2) Improved metabolic health

Studies suggest OMAD may improve insulin sensitivity, reduce sugar cravings, decrease blood sugar levels, lower triglycerides, and increase good cholesterol (HDL). This can benefit overall metabolic health and potentially reduce the risk of type 2 diabetes and heart disease.

3) Increased focus and energy

Some claim OMAD enhances mental clarity and focus, as well as reducing feelings of fatigue and boosting energy levels. This is attributed to the body entering a ketosis state during prolonged fasting periods.

4) Simplified eating

If you’re someone who hates planning meals or dislikes spending much time on food prep, OMAD can be a simpler approach to eating.

5) Time and money-saving

With only one meal to prepare, you may save time and money spent on groceries and cooking.

6) Reduced inflammation

Following an intermittent fasting schedule, including OMAD, can lower levels of inflammatory markers in the body. This may be beneficial for reducing chronic inflammation linked to various health conditions like arthritis, asthma, and metabolic diseases.

* However, research is still ongoing, and the long-term effects of OMAD on specific inflammatory conditions need further investigation.

7) Improved neurodegenerative disorders

Fasting might positively impact neurological health by promoting cellular repair and reducing oxidative stress. Studies suggest some benefits for conditions like Alzheimer’s and Parkinson’s, but findings are preliminary and require more thorough research.

8) Anti-aging effects on skin

OMAD’s potential anti-aging effects on the skin might stem from autophagy, the cellular renewal process stimulated by fasting. Some studies suggest improvements in skin elasticity and wrinkles.

9) Cellular renewal (autophagy)

As we have mentioned, OMAD’s extended fasting periods encourage autophagy, a mechanism where cells clean up waste and damaged components, potentially promoting cellular health and longevity.

Although these potential advantages appear intriguing, it’s crucial to remember that they are related to intermittent fasting in general rather than OMAD specifically.

There’s no fixed meal plan on the one-meal-a-day diet, just like the other intermittent fasting plans. You can eat whatever you want during your eating period. But it’s best to know what to eat to break a fast more healthily.

Healthy proteins, fats, veggies, and leafy greens should be on your plate in a balanced way.

The timing of the eating period can vary according to your lifestyle and personal preferences. Some choose to have their meal in the morning and some like to have it later in the day.

Whatever your timing is, try not to have your single meal of the day late at night, as it can cause digestive problems and will make it hard for you to fall asleep.

During your fasting hours, you can only drink water, tea, black coffee, or herbal teas according to your taste. Some prefer to add electrolyte drinks, low-calorie green smoothies, or bone broth to add taste to their long fasting window without spoiling the fat-burning and weight loss effects of fasting.

The OMAD (one-meal-a-day) diet and ketosis share a fascinating dance, each influencing the other in a way that can benefit weight loss and potentially enhance overall health. Here’s the lowdown:

OMAD as a gateway to ketosis: By drastically limiting your eating window, OMAD naturally restricts your carbohydrate intake. Carbs are the body’s preferred fuel source, but when they’re scarce, it turns to fat for energy. This metabolic shift leads to ketosis, where your body starts producing ketones, an alternative fuel derived from fat, for its primary needs. Imagine OMAD as a long, empty hallway leading to the ketosis kingdom – the longer you walk (fast), the closer you get!

Ketosis fueling OMAD: Once in ketosis, your body becomes a fat-burning machine. This can be advantageous for OMAD, as it allows you to feel satiated for longer periods despite consuming just one meal. Ketones also provide sustained energy, potentially reducing cravings and hunger pangs that might plague you on other restricted-calorie diets. Think of ketosis as a trusty sidekick for OMAD, keeping you energized and focused during your extended fasting window.

The synergy: This interplay between OMAD and ketosis can be a potent combo for weight loss. By restricting carbs and promoting fat burning, both approaches create a calorie deficit, leading to shedding pounds. Additionally, ketosis might help regulate blood sugar and insulin levels, further contributing to metabolic health and potentially reducing the risk of chronic diseases.

On the OMAD diet, it’s important to make your single meal count by choosing foods that are nutrient-dense and support weight loss. If you’re looking to shed some pounds, the key is creating a calorie deficit. And if you’re considering the OMAD diet as a weight loss solution, you’re in luck because it can help create a significant calorie deficit as you only eat during a very limited period of the day.

Here are some suggestions to help you create a satisfying and balanced meal while following the OMAD diet:

• Start with a generous portion of protein, such as grilled chicken, lean beef, or fish. Protein is crucial for maintaining muscle mass and promoting satiety. Pair it with a variety of non-starchy vegetables like leafy greens, broccoli, cauliflower, and bell peppers. These veggies are low in calories but packed with vitamins, minerals, and fiber to keep you full and provide essential nutrients.
• To round out your meal, include a moderate amount of healthy fats like avocados, nuts, or olive oil. These fats not only enhance the flavor of your meal but also contribute to feelings of satisfaction and help regulate blood sugar levels.
• Additionally, include a small serving of complex carbohydrates like quinoa, sweet potatoes, or brown rice for sustained energy. Remember to listen to your body’s hunger and fullness cues, and ensure that your single meal is within your daily caloric needs.

The question of OMAD’s safety in terms of health is a tough one. Although intermittent fasting has many scientifically proven health benefits, OMAD is clearly a very extreme form of fasting and is definitely not suitable for everyone.

Some medical professionals argue that not consuming calories for very long hours may create a huge stress on your metabolism. Stress is an important triggering factor for increased levels of inflammation and chronic diseases.

So you should get your medical condition checked before switching to this eating pattern, and examine its effects carefully on your body. Eating one meal a day can lead to symptoms like:

• nausea
• dizziness
• irritability
• fatigue
• constipation

Having these side effects in the first weeks is considered normal, but if the symptoms persist, it may be a strong sign for you to quit following the OMAD diet.

Before you jump on the OMAD bandwagon, it’s important to consider a few things. If you have a history of disordered eating or an eating disorder, you should avoid this approach altogether. Similarly, if you’re prone to experiencing hunger pangs due to low blood sugar, the OMAD diet may not be the best choice for you either.

The one-meal-a-day diet sure is effective at boosting weight loss but it is a very restrictive nutrition system. Even if you don’t have severe side effects while practicing it, it’s best not to implement this diet as part of your everyday nutrition, but instead to see it as a way of detoxing the body for a limited period.

You can give it a try after practicing the less strict intermittent fasting schedules for a while and only follow it for a short period to cleanse your body and shed a few pounds. Then switch to a less severe and more sustainable form of intermittent fasting, like the 16/8 or 18/6 plans.

Remember, it’s crucial to consult with a healthcare professional or registered dietitian before starting any new diet, including the OMAD diet, to ensure it aligns with your specific needs and goals.

Fasting Kompanion offers the most suitable intermittent fasting plans for your unique body’s health and fitness goals.