Keto Diet: The ketogenic diet is a very low-carb, moderate-protein, and high-fat diet. It’s a diet that’s high in fat content and very low in carbs which usually cause weight loss on a ketogenic diet. However, there are some people who have a hard time on the ketogenic diet due to lack of fats.
OMAD is an acronym for “One Meal a Day” and it is a diet that is known to be very effective in helping people lose weight. For those looking to try OMAD for themselves, this can be a very difficult goal to achieve. The problem is not necessarily that you cannot lose weight using OMAD, but that it is very difficult to do it in a way that is sustainable over the long term. As a person on a low carbohydrate diet, one of the biggest parts of your day will be deciding which meals to eat and when to eat them. The trick to successfully do OMAD is to be strict, but flexible.
Find out why so many people eat OMAD in keto!
In the keto community, it’s pretty common for people to talk about incorporating intermittent fasting (IF) into their eating habits. The combination of IF and keto can increase the health benefits of a ketogenic diet, accelerate weight loss, and help you get off a stubborn plateau if your progress has stalled.
In general, people who practice intermittent fasting abstain from food for most of the day and limit their food intake to a specific period of time. For example, someone following IF 16:8 is fasting for 16 hours and eating all their meals for the day in an 8 hour period.
One Meal a Day (OMAD) is a form of IF that limits your eating to – you guessed it – one meal a day.
OMAD can be thought of as 23:1 intermittent fasting, although there is no set amount of time during which you must eat.
Followers of the OMAD keto diet love this approach because it puts the body into ketosis faster than keto foods alone or even traditional IF.
But is OMAD a safe, healthy and sustainable way to eat?
What are the benefits of eating keto?
Doctors who prescribe ketogenic diets and intermittent fasting often use OMAD as a tool to overcome weight loss plateaus. If a patient is already eating keto but not losing weight, OMAD can help move the needle on a persistent scale.
From a clinical standpoint, consuming OMAD as part of a keto diet can help lower blood sugar, control diabetes, and overcome metabolic diseases. While not much research has been done on OMAD, we do know that prolonged fasting can improve health, so consuming OMAD may lead to even better results than shorter fasts.
Although some people find it difficult to exercise while fasting, studies have shown that fasting exercise is safe and effective for weight loss. It is widely believed to be even more effective for weight loss than satiety exercises, but this has yet to be proven.
By eating only OMADs, you’ll have more time in a day to enjoy the added benefits of exercise while fasting.
Many people who have successfully followed the OMAD diet on keto have found that they also benefit from a strict meal plan that limits snacking. If snacking is your weakness, this way of eating makes it almost impossible for you!
You will also find that it is nice to spend less time planning, shopping, cooking and washing up. Imagine if you only had to clean your kitchen once a day! Of course, this only works if everyone in your family also eats OMADs.
What are the challenges of OMAD nutrition on keto?
While many people are satisfied with just one meal a day, this approach is highly individual and not ideal for everyone. Eating large amounts of food after a period of restriction can lead to an eating disorder in people who are predisposed to this. If you have a history of eating disorders or if you think this eating cycle may be triggered in you, you should not try OMAD without discussing it with a trusted professional.
Another disadvantage of the OMAD diet is that it can be difficult to consume the full daily ration in one meal. It leads to a reduction in calorie intake, which is why OMAD is so effective for weight loss….. to begin with. Studies have shown that chronic calorie restriction can slow down resting metabolism over time, making it harder to achieve and maintain weight loss. For this reason, you may want to consider implementing WADO for a limited time only.
In addition to naturally limiting calories, eating OMAD can also make it difficult to get all the macronutrients you need. Because protein makes you feel full, it can be very difficult to eat an entire day in one sitting. Depending on your body type and health goals, you may need to consume 100 grams of protein or more per day. If the idea of eating so much protein at once scares you, it can be difficult to eat OMADs on the keto diet.
The OMAD diet also requires you to consume all the carbohydrates in a day in a short period of time. This is not a problem for everyone, but if someone has high insulin resistance, eating 20 grams of carbs at a time can be enough to bring them out of ketosis. Some people also report diarrhea, bloating, acid reflux and other forms of gastrointestinal discomfort after a meal.
Finally, if you need to take prescription medications with food more than once a day, taking OMAD may not be possible for you. In this situation, you can consult your doctor to see if there is another medicine you can take or another treatment plan. But there are some people who will not be able to try OMAD because of the drugs they are prescribed.
What is the best way to eat OMAD on keto?
Some people use OMAD every day for a certain period of time, while others use it intermittently over a longer period of time.
For example, many people in the keto community find that eating OMADs multiple times a week (on non-consecutive days) is the most effective method for them in the long run. They can start with a daily OMAD diet and then switch to an intermittent diet when they are ready to move to the maintenance phase after they have reached their health goals.
Most people who use OMAD find that daytime eating works best for them, as it has the most beneficial effect on the sleep-wake cycle. According to one study, it is ideal to finish the meal before 4pm.
Eating a large meal in the evening can disrupt your circadian rhythm and keep you from falling asleep at night. Animal studies have also shown that eating during the day (rather than at night) promotes an anti-inflammatory gut microbiome.
Whether you OMAD breakfast, lunch or early dinner, it’s certainly not a free pass to eat whatever you want. Since you only eat once a day, the nutritional profile of your meal is even more important than ever!
No matter what time of day you eat, your OMAD should be a high version of the typical keto diet you eat every other day. Even if you don’t usually track your macros, it’s not unreasonable to keep an eye on these settings to make sure you’re getting everything you need to stay healthy. You can try using a macro calculator and a tracking app like Carb Manager to keep track of your diet!
No matter how you approach the OMAD diet, it’s important to stay hydrated throughout the day, especially while fasting. It may be wise to add electrolytes to your diet during this time to prevent headaches and keep you feeling well until your next meal.
Should you try eating OMADs in keto?
While many people are attracted to the OMAD diet because of all the above benefits, some also find that it often makes sense for them to eat only one meal a day if they are already living a keto lifestyle.
As your body gets used to the fat, you will feel full longer and may not feel hungry at traditional meals throughout the day. This is one reason why eating one large, nutrient-dense meal a day can seem very tempting to many people on the keto diet.
Remember to consult your doctor before making any major changes to your diet. While many people do well with OMAD, others suffer more side effects. You can expect to feel hungrier or less energetic than usual, but you should not feel very sick, very tired, dizzy, nauseous, or have any other serious side effects.
There are currently no well-controlled clinical trials on the safety and effectiveness of OMAD nutrition, but your doctor can advise you if this method of nutrition is safe for you.
No matter what stage of your keto journey you are in or what approach you have chosen, we are here to support you!
Next: We’ve debunked the 5 most common keto myths!
Frequently Asked Questions
Can you do OMAD on keto?
Yes, you can do OMAD on keto. What is OMAD? OMAD stands for One Meal a Day. What is the difference between OMAD and Keto? Keto is a diet that limits carbohydrates to 20-50 grams per day. OMAD is a diet that limits calories to 1,000-1,500 per day.
Do I have to eat at the same time every day on OMAD?
No, you can eat whenever you want.
Can you lose weight by only eating one meal a day?
No, you cannot lose weight by only eating one meal a day.
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