OMAD Diet For Weight Loss: What It Is & Should You Do It

One meal a day requires dieters to fast for 23 hours and consume only one meal during the day. 

Ishaan Arora
Written by: Ishaan AroraUpdated at: Mar 12, 2023 09:00 IST
OMAD Diet For Weight Loss: What It Is & Should You Do It

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If you're looking for a diet to help you meet your health goals, you've probably heard of intermittent fasting (IF) for weight loss from a cousin, friend, or your favourite influencer on social media. IF entails fasting for at least 16 hours and eating within the next eight hours. Similarly, there is an advanced version of IF known as the one meal a day (OMAD) diet, which promises fast weight loss and improved overall health. So, if you want to lose weight but aren't sure which diet to try, here's everything you need to know about the OMAD diet plan.

What Is The OMAD Diet Plan? 

The one meal a day (OMAD) diet, as the name implies, requires dieters to consume only one meal per day rather than three fixed meals and a few snacks. To lose weight, you must create a calorie deficit, which can be easily accomplished with OMAD. As a result, you will lose weight, feel less sluggish, and your digestion will improve. All you have to do is eat nutritious foods for one hour and fast for the remaining 23 hours.

Most dieters eat at dinner because that is when they are unable to control their cravings. However, there is no hard and fast rule regarding when you should eat; the only requirement is to eat one meal a day. 

Also Read: Protein Supplements: Debunking The Top Myths

How Does It Work? 

The one meal a day diet is based on the principle of calorie restriction and eating nutritious and low-calorie foods only once a day. The human body requires glucose to function and when you fast, your body draws energy from the stored fat of the body, which aids in weight loss. It also prevents constipation and improves digestion and absorption, influencing fat loss positively.

However, fat loss will occur only if you consume nutritious food during that one meal. Protein and salad are recommended because they help suppress appetite and keep cravings at bay. Moreover, it is recommended that you eat at the same time every day, as this helps to boost metabolism, which is essential for losing weight.

Things You Should Know Before Starting OMAD

  1. As you will be eating once a day, chances are that your body might not get all the nutrients that it requires
  2. OMAD is solely a weight loss diet; if muscle gain is your goal, avoid it.
  3. Snacking frequently during the day and then eating only one meal a day can lead to low energy, sleep problems, and a slow recovery.
  4. Your exercise regimen may suffer as a result of not eating enough during the day.
  5. Remember to drink plenty of water to keep your body's pH balanced.

Should You Follow It?

Without a doubt, the OMAD Diet is a quick way to lose weight and get rid of all the unwanted water from the body. However, the OMAD Diet is calorie-restricted, and when you return to regular eating, you gain the weight back. Moreover, fasting for this long is never a good idea because you will be unable to function for long periods of time, and your mind will become easily tired. Additionally, fasting is the best detox, but what if you have a deficiency? So it's best to consult an expert before embarking on any diet.

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