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Do’s and Dont’s of Eating One Meal a Day (Omad)

Tags: meal omad fasting

do's and dont's of eating one meal a day (omad)There are many do’s and dont’s when it comes to eating one meal a day. Fasting has been around in one form or another from the beginning of mankind. Recently, it has experienced a renaissance among athletes, gym buffs, and dieters. More and more people are fasting to get rid of toxins, improve their health, and lose excess fat.

Some love its convenience and simplicity. Others feel confused by all the different fasting plans out there.

What can you eat as your one meal? What’s allowed and what’s forbidden? Is it necessary to track your calories and macros? Should you watch your portions, or eat as much as you need?

These questions are quite common among omad dieters.

To clear things up, here are the do’s and dont’s of Eating One Meal a Day (Omad):


DO Stay Hydrated

3 glasses showing water poured in

Unlike traditional fasting, Omad allows the consumption of water, coffee, tea, and other calorie-free beverages. Some athletes drink BCAA and protein shakes.  Unless you’re a pro-athlete or training for a race, stick to non-caloric drinks. Proper hydration is crucial at all times, whether you’re doing eating one meal a day or not.

DO Work Out

woman running in the sunset by the city

Omad works best when combined with strength training and high-intensity exercise.  Most gym goers claim that they are able to work out harder for longer while in a fasted state. Due to its beneficial effects on testosterone and growth hormone levels, fasting boosts your performance and overall strength. Working out will speed up your progress and maximize the effects of fasting.

DO try to get all food groups in your meal

plate showing all four food groups

Every heard the phrase, “You are what you eat?”  Eating a clean, balanced diet with healthy choices from every group is essential to good health.  What you eat in your meal determines your body’s fuel and how efficiently it works.

DON’T Overindulge in Junk Food

man eating junk food

Although you are free to eat whatever you want in your eating window, one meal a day isn’t a “free pass” to over indulge in junk food, cookies, and sugary treats. Eat mindfully and make healthy food choices as often as possible to reap its benefits. A few hours of fasting won’t fix the damage caused by a late night binge. Eating cake or fries once in a while is fine – just don’t eat them everyday.

DON’T Continue If You Feel Sick

man with a headache

Some people have low blood sugar and other conditions that may not allow them to fast. If you’re feeling dizzy, weak, or just plain sick, eat something! Listen to your body and proceed accordingly. It’s normal to experience fatigue and headaches at the beginning, but these symptoms should go away within a short time.

DON’T Use This Type of Eating Plan If You Have a Medical Condition

Cardiogram pulse trace and stethoscope concept for cardiovascular medical exam

If you have diabetes do not use this plan unless you get your doctor’s permission. This type of plan will impact your blood sugar and if you have an imbalance due to diabetes it could be detrimental to your health. If you have any type of medical condition, always consult with your doctor first.

DON’T Complicate Things

simple and complicated road signs

Eating one meal a day (omad) is supposed to simplify your life. Don’t stress over calories, macros, or meal timing(just stick to your eating window). Unless you have a strict diet, there’s no need to worry about these things.

Focus on eating clean and staying active. If you have a hard time on omad, keep yourself distracted. Try yoga or pilates, go out for a walk, drink herbal tea or get more sleep. If you stick to this plan long enough, your eating habits will improve significantly.

DON’T buy larger clothes

real macro of XL size clothing label

This is a physiological factor.  Look forward and never look back.  When you have lost weight, your clothes are the biggest indicator of your weight loss.  If you find yourself fitting into larger clothes after you have lost weight, this will have a physiological negative effect on your long term success.  

DON’T be afraid to see your weight fluctuate

Digital Bathroom Scale Displaying OMG Message

Drinking, urinating, eating, exercise, and having a bowel movement all impact your weight. For example, high-carb and high-salt foods can cause water retention and a boost in poundage, while exercise can lead to temporary water and weight loss.   It’s important to not get worried if you see the scale going up and down on a regular basis.  Be focused on long term results with omad.

If you have any more questions about eating one meal a day, be sure to visit our community forums.

The post Do’s and Dont’s of Eating One Meal a Day (Omad) appeared first on Omad Diet.

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Do’s and Dont’s of Eating One Meal a Day (Omad)


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