The basic question which bothers everyone going on a diet for the first time is what they should eat and what they should avoid. Every form of dieting has its own set of rules, which is important to follow when trying it. The same is with One Meal a Day or OMAD diet. In this diet, you are allowed to eat only once in a day, but even that one meal needs to be well planned.
It is believed that eating one big meal in a day helps in rapid fat loss, improves body composition and has numerous other health benefits.
So, here is a list of food items you should have and avoid if trying OMAD diet:
What food you should eat:
Get enough protein
Since you are allowed to eat only one meal a day, you do not want to consume only calories and fat, other nutrients are equally important. Try to include protein in your diet. The amino acid present in protein helps to build lean muscle. Try to include 0.7-1.0 g/lb of LBM of protein. Eat animal-based food like meat, eggs, fish, chicken, organ meats and cheese. Most of the nutrients required by our body can come from these sources. So, your plates should contain these food items in a large quantity.
Healthy fats are also important
When on OMAD diet, decrease your fat intake by 20 to 30 percent. But do not decrease it further as it will down regulate your hormones and thyroid level. 100 to 180 grams of fat should be present in your diet to stay fit and healthy. Eggs, fish, avocados, olives, olive oil, coconut oil, MCT oil, nuts, and seeds are good when you are on OMAD diet. Just make sure that you do not get involved in mindless eating. Overeating any food items can be harmful to your diet plan.
Vegetable and fermented foods
It is not that only animal products are good for health, you must include veggies in your diet in equal proportion. Some veggies are good antioxidants and improve gut microbiome. Include food items like broccoli, Swiss chard, and spinach in your diet. You can also have fermented foods like sauerkraut and kombucha as they contain good bacteria for your gut and stomach.
Carbohydrates
Sweet potatoes, white potatoes, rice, quinoa, carrots, beetroot, turnips are good sources of starch and can be included in your diet. Even in case of fruits, you must be mindful about the serving because an excess of fructose doesn’t do good to the body.
Herbs and Spices
Nutrient-rich herbs and spices like dill, fennel seeds, coriander, and parsley are good to have when you are on OMAD diet. They contain zero calories but they provide micronutrients to your body.
What you should avoid:
Avoid food during the fasting window
Do not consume any calories when fasting. You can only have tea or coffee. If your motto is only weight loss, then you can add some butter, MCT oil and artificial sweeteners in your beverage. Doing this is not bad for your weight loss, but you won't be able to reap any benefit of autophagy (natural, regulated mechanism of the cell that removes unnecessary components from the body).
Inflammatory foods
Try not to eat refined carbohydrates, especially grains, processed meats or trans fats. This can be harmful to your diet plan. Even food items like pastries, ice cream, and candy can make you feel lethargic the next day.
Allergenic foods
There are a lot of food items that can cause gastrointestinal stress, leading to leaky gut, so you should strictly stay away from such food items. Do not consume gluten, soy, legumes, and lectins.
FAQs
Eat animal-based food like meat, eggs, fish, chicken, organ meats and cheese. Most of the nutrients required by our body can come from these sources. So, your plates should contain these food items in a large quantity. When on OMAD diet, decrease your fat intake by 20 to 30 percent.
What can I eat on OMAD to lose weight? ›
What Can You Eat?
- Fruits.
- High-fiber foods.
- Lean meats.
- Nuts and legumes.
- Olive oil.
- Seafood.
- Vegetables.
- Whole grains.
Examples of OMAD Indian meals include paneer tikka with mixed vegetables and brown rice, chana masala with whole wheat naan, or lentil dal with cucumber and tomato raita. Your search to find the right guidance to be a part of all those fat-to-fit stories ends here.
What are the food restrictions for OMAD? ›
The only rule on the OMAD diet is that you should eat one meal per day with one beverage within a one-hour time period. In addition, the meal should fit on one plate, without any second helpings.
What Indian food combinations to avoid for weight loss? ›
Avoid food combinations, including:
- Milk is not compatible with fruits, melons, sour fruits, and bananas. ...
- Grains should not be consumed with Tapioca and Fruits.
- One should not consume fruits and milk with vegetables.
- Beans are the wrong combination with eggs, milk, fish, fruits, yogurt, and meat.
Eating in the morning and fasting overnight can help you lose weight. The OMAD diet doesn't tell you which meal to eat. That said, people who fast overnight and eat a larger meal in the morning tend to lose more weight than people who eat more at dinnertime.
Will I lose belly fat on OMAD? ›
It is a form of intermittent fasting in which one meal is consumed each day, typically within a small window of time. Even while it might not be the most long-term sustainable diet, it can help you lose abdominal fat. One Meal A day is not a way to lose weight. Instead, you can try cut down on carbs and soda.
What to avoid on OMAD? ›
Foods to Avoid on OMAD
- Industrial vegetable and seed oils.
- Processed foods.
- Low nutrient grains like wheat and rice.
- Added sugars, dried fruits, fruit juice, and soda.
- Veggies high in plant toxins like kale and spinach.
How Does the OMAD Diet Work? The rules are simple: Eat only one meal a day within 1 hour. Depending on your schedule, this would look like eating only breakfast (from 8:00-9:00 am), lunch (from 11:00 am-12:00 noon), or dinner (from 5:00-6:00 pm). You can set the window whenever you'd like.
What Indian food to eat after fasting? ›
PROTEIN-RICH FOODS:
After a prolonged fast, it's essential to replenish your protein reserves. Lentils, chickpeas, and tofu are excellent sources of plant-based protein. If you consume non-vegetarian food, consider lean meats like chicken or fish.
The OMAD diet rules are presented as simple and easy to follow: You can eat whatever you want, provided it fits on a standard dinner plate, with no calorie restrictions or nutritional guidelines to follow. You can drink calorie-free drinks throughout the day (water, black tea and coffee).
Why am I not losing weight on OMAD? ›
If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.
How much food can I eat on OMAD? ›
OMAD is a type of intermittent fasting diet in which all the calories your body requires per day are consumed in a single meal or within a 1 to 2-hour window. You eat a 1,200 to 1,500 calorie dish including all major food groups and it improves your metabolism along with providing other benefits.
What Indian food to avoid to reduce belly fat? ›
The Indian diet tends to be high on carbs, which is mainly grains like rice & wheat. Foods like rice, roti, oats, poha, idli, dosa, biscuits are all made from grains and therefore major sources of carbs. It is important to control how much carbs you eat in a day.
What Indian food reduces weight? ›
Indian Food For Weight Loss
- Daliya. Dalia is a traditional Indian food that has been shown to help with weight loss. ...
- Dahi. When it comes to weight loss, there are many different strategies that people can try. ...
- Sweet Potato. ...
- Moong dal. ...
- Triphala. ...
- Parting Words.
- Saturated and trans fats. Trans fats are non-essential fats. ...
- Drinking calories. Sweetened beverages provide a lot of calories for very little nutrients. ...
- Refined sugars. Refined sugar, better known as table sugar, is a common ingredient in most processed and restaurant food. ...
- White carbohydrates. ...
- High fructose corn syrup.
How Many Calories Should You Eat on OMAD? While there isn't a specific number, you should generally aim for 1200-1500 calories in your meal, and you'll want to consume it within an hour.
How much weight can you lose in a month on OMAD? ›
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.
How do you get enough protein on OMAD? ›
On the OMAD diet, you've got to do this with one meal. And that can mean the meal is big. As a dietitian, I recommend consuming 100 grams of protein a day. That's the equivalent of about 14 ounces of chicken breast.
