You may be wondering what is the OMAD diet? This diet which has recently become popular, is also known as the One Meal A Day diet.
This diet is fairly simple in concept and sort of a spin-off from intermittent fasting. Basically, you eat all of your daily calories in one meal and then fast for the rest of the day.
While you will lose weight following the OMAD diet, it may not be right for everyone. Therefore, this article will take a in-depth look at what is the OMAD diet so that you can make an informed decision if you are considering trying it.
How Does The OMAD Diet Work
There are many different ways to approach this diet. The idea behind it is similar to intermittent fasting but a little different.
On OMAD, you set a strict schedule of when not to eat. Then, you eat all of your daily calories during one meal at one specific time of day.
Essentially, all of your eating would be done within an hour window per day, whereas with intermittent fasting, you would have a window of eating totaling 8 hours per day.
Some people choose to do OMAD one or two days per week. Then they alternate with intermittent fasting on the other days of the week.
Other people even allow one cheat day per week in order to prevent boredom and overindulging.
Ultimately, this diet is calorie and time-sensitive. It is a drastic form of fasting.
How Safe Is The OMAD Diet
This diet is definitely not for everybody. A doctor should always be consulted before you start any new weight loss or exercise program.
Due to the extreme restrictions on this plan, it is important to eat a very healthy, balanced meal. It would not be a good idea to eat (or overeat) fatty, fast foods for your one meal a day.
Many dietitians and nutritionists have concerns that people will not get the proper amount of macros in their daily meal.
In addition, this way of eating would not be advisable for the long-term. It would also not be suitable for anyone pregnant, nursing, diabetic, under 18, those with an eating disorder, GI problems or other chronic conditions that require medication.
For those who want to try OMAD, careful meal planning is necessary in order to achieve enough calories and balanced nutrition.
What Do You Eat On OMAD?
What you eat on OMAD will depend upon things like your weight, age, size and the amount of weight you want to lose.
The OMAD diet suggests eating at least 1,500 to 2,500 calories. 
It might even require more calories for those who are very active.
However, eating all of your calories in one meal per day might not be appealing to many people.
Therefore, this diet will not be for everyone.
It may take advanced planning it you are going to try OMAD, as your nutrition will play an important role.
Be sure to eat whole grains, lean proteins, vegetables and fruits.
As well, you can enjoy low-fat or fat-free dairy.
Think of your plate divided in quarters. Each section should contain a vegetable, a fruit, a protein and a whole grain.
What To Drink On OMAD
Drinks that are calorie-free such as water, tea and coffee are always preferable if you are on OMAD. This can help you achieve a reduction in daily calories, which can get you to your goal.
There are no hard core rules as to what you can or cannot drink on OMAD. However, it is best to be mindful of drinking sugary calories than may be detrimental to your weight loss or health.
For more ideas on healthy teas that can help you lose weight, you may want to read our article on What’s The Best Tea For Weight Loss – 10 Teas To Try.
How Much Weight Can You Lose on OMAD in a Month?
With this extreme weight loss method, dieters can lose upwards of 15 pounds in a month doing the OMAD diet. People who eat only one meal a day can expect to lose around 2-3 pounds every week.
There are accounts of losing 3-4 pounds a week if the diet is strictly adhered to. But keep in mind, this is diet is not advisable for everyone and you should always consult your doctor before engaging in any diet.
Is Exercise Needed on OMAD to Lose Weight
The OMAD diet is harsh and restrictive where you eat all of your daily calories in a one hour window each day.
By eating only one meal per day, you will get into a calorie deficit which will result in weight loss.
Therefore, it is not necessary to exercise on OMAD unless you want to.
However, regular physical exercise offers many healthy benefits.
I would encourage you to read our article on What Is The Best Exercise For Weight Loss.
Does OMAD Burn Belly Fat?
It is important to keep in mind that OMAD is not a foolproof solution for weight loss. However, it may help you to lose weight in general. Over time, with consistency that will lessen belly fat.
However, there is conflicting research available. One study conducted in 2016, provided evidence that BMI could be reduced when participants ate only once or twice daily.
Other research published in Cell Reports in 2021 suggests that dangerous, visceral “belly” fat actually changes during fasting.
The study, which was conducted on mice, showed that metabolic function increased when the mice ate every other day.
However, it also showed that fat changed during fasting. This fascinating discovery from the study revealed that visceral fat actually found a way to preserve itself.
Permanent fat loss is obviously much more complicated than previously thought.
The Benefits of OMAD
Although it may be popular to try OMAD, it might not be advisable. There are many opposing points of view on this diet regarding its safety.
In addition to weight loss, some of the pros to this diet include convenience and flexibility, which is helpful for busy lifestyles.
Losing weight is not a perfect science. Every body is different. Weight loss is not cookie-cutter.
There is a lack of scientific studies to show the benefits of OMAD at this time. If you decide to try it, it is important to eat healthy foods.
Fatty, processed, sugary foods should be avoided.
However, research on intermittent fasting has shown that this type of eating can result in lowering inflammation and stabilizing blood sugar in the body, which can help with fat burning.
There is also evidence to suggest that intermittent fasting can help reduce factors that contribute to heart disease (such as high blood pressure, cholesterol, spiking blood sugar levels).
Conversely, this type of diet can stress the body and may even produce potentially harmful side effects. That’s why it’s best to check with your doctor.
More research is needed to determine the benefits of OMAD and IF over a 3 meal per day, traditional approach to eating.
For more information, you may be interested in reading our article: What Is The Intermittent Fasting Diet Plan – A Diet Hack?
The Cons of OMAD
As discussed, certain people should not try OMAD. Do not consider this diet if you are pregnant, nursing, diabetic, under 18, have an eating disorder or another chronic health problem that requires medication.
Some possible side effects from doing OMAD can include feeling excessively hungry, weak or shaky, moodiness, irritability, inability to focus or think clearly and general fatigue.
While some people have reported having improved digestion, others have claimed to have difficulty with their gastrointestinal tracts.
Although this diet may be safe for many people to try, it is not recommended to be done indefinitely.
This diet can be difficult to stick with. It may also lead to overeating.
Eating healthy foods in portion-controlled amounts combined with regular physical exercise is always a more sustainable weight loss solution.
To learn more about what some experts have to say regarding the OMAD Diet, you may be interested in the following YouTube video.
Final Thoughts On What Is The OMAD Diet
OMAD is a more radical form of intermittent fasting. It may be a popular trend in weight loss, but it is not a diet that is suitable for everybody.
Eating just one meal a day might work for one person, but it may not be right for everyone. There are many factors involved which will determine how suitable this diet is for each person.
This diet is meant to be done for a temporary period of time. At this time, more research is needed to verify the safety and longevity of this diet plan.
The most important takeaway is that you should learn to listen to your body’s cues and find a way of eating that works best for you. Ultimately, adopting a healthier lifestyle will help you to achieve your goals of a slimmer waistline.
Have you ever tried the OMAD Diet? Did it work for you? Tell us in the comments below!
Nowadays, there are so many different options to control weight. I had tried so many of them. OMAD is not new for me. However, I didn’t know it was a “thing” now.
I genuinely believe that people need to be in the right state of mind to follow this. For a person like me that has eating disorders, having a new trend can be dangerous; what I see is that I can label the fact that I don’t want to eat and say: “I am OMADing.” instead of realizing that I am avoiding food to gain control.
As you mentioned in your post, this is not for everyone. And as with any other “diet,” it is highly recommended to consult a doctor before trying.
Thank you for pointing out that this is not for everybody!.
I completely agree with your perspective. This diet could in fact be dangerous for some, including those with eating disorders. Thanks for sharing your thoughts.
OMAD? More like OHNO! Defiantly not for me. I need a diet where I can lose weight with cookies and Ice-cream. Just kidding on a more serious note. Most people who diet are doing so because they want to lose weight some of which may be way over weight. In which case puts them at higher risk of being diabetic, having high cholesterol or having cardiovascular disease already and unfortunately many who have these diseases are not aware of it. And although I do not know the statistics I am willing to bet no more than 30 to 40% of people actually consult their Dr. before starting a diet. This OMAD diet could be detrimental to someone who has any of these diseases or other diseases for that matter. I would have to say this diet is a bad idea.
It is definitely not a strategy for everyone…especially those with certain conditions already. But it is important to be informed so that a better choice can be made. As you’ve pointed out, consulting with a doctor before starting any diet is imperative. Thanks for dropping by.