Most of us try to lose weight and achieve better health with exercises and strict diets. But the One Meal a Day Weight Loss Diet Plan, like most popular diets, is not for everyone, poses many dangers, and there is not much scientific evidence to support it. The OMAD diet is almost the same as intermittent fasting. The fasting period lasts 23 hours and offers the opportunity to eat everything you want in a single meal, usually in 1 hour. But what is the OMAD diet?
Let’s Learn About the One Meal a Day Weight Loss Diet
The OMAD diet is also known as the one meal a day weight loss diet. So, what are the benefits and risks of the OMAD diet, and how is it applied?
- On the OMAD diet, you fast for 23 hours and eat all your food for the day within an hour.
- The height of the food you eat cannot exceed 7 centimeters, and the diameter of your plate should be at most 28 centimeters.
- On this diet, you are only allowed to meal, you cannot eat dessert or other supplements.
- Your meals should be nutritionally balanced. Make sure you get the vitamins and micronutrients your body needs.
- You should always eat at the same time. It is against the principles of this diet that you eat at 7 o’clock one day and eat at 9 o’clock the next day.
What Are the Potential Benefits of the OMAD Diet?
It is claimed that eating 1 meal a day accelerates metabolism, can control appetite and burn fat for a longer time. Studies have shown that intermittent fasting reduces blood sugar and stimulates insulin function. Together, these factors help prevent diabetes and obesity.
It is argued that eating once a day enables the process of cleansing the body from toxins and damaged cells, called autophagy, and helps prevent and overcome age-related neurological disorders such as Alzheimer’s, Parkinson’s.
Due to natural calorie restriction, weight can be better controlled. It is usually not possible to get the required amount of calories eating only one meal per day.
Allows You to Go to Bed Earlier
Sleep is an essential component of any weight loss plan. At least 7 hours of sleep per day should be reached in connection with weight management, reduced risk of chronic disease, improvement of metabolic benefits.
What Are the Risks of the OMAD Diet?
Important Nutrients Can Be Omitted
To obtain sufficient vitamins, minerals, antioxidants and phytonutrients, at least 5 portions of vegetables and fruits should be eaten a day. Accompanying whole grains, legumes, nuts and dairy products should not be forgotten. It can be difficult to get all of these in one meal.
Ignoring The Body’s Hunger Signals
The possibility of consuming food for only 1 hour a day can cause you to eat foods that are not completely suitable for your body and your body will not understand whether you are hungry or full.
Cholesterol Levels May Increase
Prolonged fasting has been linked to an increase in LDL cholesterol. Dizziness, nausea, blood pressure instability, confusion, hypoglycemia and dehydration.
What Can Be Eaten on The One Meal a Day Weight Loss Diet
Vegetables: Carrots, broccoli, cabbage, cauliflower, beets, turnips, green onions, purple cabbage, lettuce, peppers, sweet potatoes, white potatoes with skins, spinach.
Fruits: Apple, banana, orange, grapefruit, grape, cucumber, tomato, peach, plum, lemon, tangerine, pineapple, strawberry, blueberry.
Herbs and Spices: Coriander, mint, dill, fennel, rosemary, thyme, garlic, ginger, onion, cumin, turmeric, hot pepper, black pepper, white pepper, red pepper, allspice, anise, cardamom, garlic powder and cloves.
Beverages: Water, homemade lemonade, fresh juice, and cold pressed juices
Nuts and Seeds: Almonds, walnuts, pine nuts, pistachios, sunflower seeds, pumpkin seeds
Sufficient Protein: Meat, eggs, fish, chicken, cheese
Milk: Whole milk, full fat yogurt, cheddar cheese, feta cheese, cottage cheese.
Healthy Oils: Eggs, fish, avocados, olives, olive oil, coconut oil, MCT oil, nuts and oil seeds
What Are The Foods That Should Not Be Eaten in The OMAD Diet?
Inflammatory Foods: Processed carbohydrates especially grains, processed meats and trans fats. Pastries, ice cream and candies.
Allergic Foods: Gluten, soy, legumes, and lectins that can cause gastrointestinal stress. Do not take extra nutrients during fasting. Tea or coffee can be consumed.
How Much Weight Can I Lose With This Diet?
It is very possible to lose weight while applying this diet while going for extreme calorie restriction. As you consume very few calories throughout the day, the body enters a metabolic state called ketosis after a while. Under normal circumstances, our body uses carbohydrates as an energy source, and in case of ketosis, our fuel source becomes fat. Thus, the fats in the body start to burn.