For the longest time, the societal norm when it comes to eating has been as follows: eat several smaller meals per day, a few snacks, and of course, drink plenty of water. Then there are the good old claims such as “breakfast is the most important Meal of the day”, nudging us in the same direction of building healthy eating habits based on a multitude of smaller meals every day. However, with the recent surge of research focusing on the perks of intermittent fasting, we’ve discovered that these age-old methods might not be as optimal as you’d assume.
An offspring of the original intermittent fasting system is called the Omad Diet, short for “one meal a day”, and it has shown tremendous potential to change our lifestyles and to help us reach our health and fitness goals faster (pun intended) and more efficiently. First off, let’s learn more about this eating style and what you need to do to make the most of it for your own wellbeing.
Deciphering OMAD
If you’re familiar with the idea of intermittent fasting, then you know that this model of eating is not a new one, and has been tried and tested in a variety of different ways. The key premise of fasting is that you have certain periods when you eat, and then long fasting periods, meaning that you restrict your eating windows to shorter than usual. Some can fast for approximately 16 hours per day, while others choose to fast only one day per week, when they choose not to eat anything for 24 hours.
As a derivative of the very same principle, Omad allows you one meal per day, which means that you fast approximately 23 hours every day, and consume all of your daily calories in one sitting. That way, you enforce a caloric deficit which is needed for optimal weight and fat loss, as you will inevitably eat less than you would in a span of several spread-out meals.
Kick-starting your eating plan
For someone who has been eating those three square meals a day plus snacks, switching to a fasting regime can be a challenge. However, you can gradually transition by reducing to two meals, by spreading them further apart in the day, and then eventually cutting out the final meal and the snacks. Ideally, you should eat your one daily food portion as an early dinner, somewhere between four and seven in the afternoon. This gives you plenty of time to digest before you go to sleep, and refuel when you hit the afternoon energy slump.
However, as you deal with the feeling of hunger, which can be overwhelming at the beginning, you should focus on what you eat as much as you do on your timetable and your calories. Chances are, you’ll want to reach for anything, whether it’s a donut or a burger. Instead, make sure you have access to pre-planned, well-structured meals that contain nutritious foods.
Foods and beverages to focus on
The need to slowly shift from the several-meal mode into OMAD is not merely for the sake of your mindset. It’s also necessary in order to help your body adjust, to ease into a different digestion schedule, and balance your hormones without causing your body to go into a full-on panic mode for the lack of daily sustenance. This is where nutritious munchies step in to save the day! You need to have access to plenty of fresh fruits, vegetables, and lean protein. If you’re a vegan or a vegetarian, plant-based proteins are a must. It’s best to focus on variety and eat several kinds of fruits and veggies in your one meal, in addition to your protein.
However, while fasting is focused on restricting when you eat, you should make sure you drink plenty of healthy fluids every day, especially if you combine strength with aerobic training. To monitor your intake, find the best running water bottle to meet your needs and you’ll stay hydrated, energized, and tackle those initial bursts of hunger. A cup of coffee is another great way to start your morning without breaking the fast (which means sugar-free), and green tea is an excellent addition to your daily hydration plan.
Items to cross off your grocery list
Much like with any healthy eating plan, the OMAD diet is most effective when you stick to healthy choices on your menu. Technically, you could still lose weight even if you guzzled muffins and pizza for your one meal, but you’d deprive your body of essential nutrients that help your immune system stay strong.
In order to retain that much-needed resilience and also meet your basic health needs, make sure you don’t yield to the temptation of eating junk food. Processed goods, energy drinks, sugary sodas, candy, and the like remain a health hazard, not just a way to earn hefty love handles. However, for those who wish to lose weight, limit your intake of fruits that are high is sugars, such as pineapples or mangoes, as well as fatty meat such as pork and beef.
Tailor your workout plan
Unless you’re a professional athlete, chances are that this diet (provided it begins after a gradual, steady transition) will not affect your workout performance drastically. Yes, you may feel a lack of energy in the earliest stages while your metabolism is still adapting, but both your muscle gains, your strength, and your performance shouldn’t be limited.
However, if you’re passionate about those deadlifts and you don’t want to see your PRs plummet even if you’re not a pro athlete, you may want to consider an even more gradual approach to this way of eating. If you do notice a change in performance, then perhaps this diet may not be the best match for your fitness goals, especially if they mean serious strength gains and heavy powerlifting routines. For those focused on health and general wellbeing, this makes for a great way to manage your weight, keep your energy levels high once you adjust, and stay productive all day long.
Perks and results to expect
The OMAD diet is every minimalist’s dream come true. You no longer need complex meal plans, and you’ll save hours every day on food preparation as well as eating. As for your health perks, aside from being one of the most effective ways to burn fat, you will help your body ward off inflammation, and thus prevent many a chronic illness such as diabetes.
The OMAD diet has also shown potential to balance hormones, blood pressure, and reduce insulin resistance. Add to that, it’s also beneficial for your brain, and an excellent way to reduce your risk of many neurodegenerative diseases. All in all, the OMAD diet is a great alternative to traditional eating methods, and a great addition to a healthy lifestyle.
Article written by Luke Douglas. Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.
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