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One Meal A Day: Extreme Dieting or Healthy Lifestyle Change


So you’ve grown tired of fad diets, macro tracking, and spending hours in the kitchen prepping meals for a healthier lifestyle. The One Meal A Day (OMAD) diet could be your perfect solution! OMAD is a diet plan that involves eating only one meal per day, usually of your own choice.

I’ve been there. I have back-to-back clients, no time to eat, and no motivation to do anything besides work. That’s when I stumbled upon OMAD. At first, it seemed like a crazy idea. How would I maintain my energy and muscle mass if I only ate once a day?

After doing some research, the benefits quickly became apparent. Long story short, I tried it out for myself. I maintained my gains and energy and had more time to keep up with my schedule. Today I will share my experience and discuss the pros and cons of OMAD.

Disclaimer: I am not a physician. I am providing content for information purposes based on my personal experience and research and my clients’ experience. Always seek advice from your practitioner regarding medical conditions or treatment options, and never delay due diligence in taking care of your body.

What Is One Meal a Day?

One Meal A Day (OMAD) is an intermittent fasting plan that has generated a lot of buzz in the last few years. Only consuming one meal a day, of your preference, is this dietary practice’s premise. There is no exact time to eat; it’s up to you to decide what time works best for your lifestyle.

How Does it Work?

The key to the OMAD diet is to sustain your energy throughout the day while still getting the nutrients you need to stay healthy and strong. This is done by combining fasting with consuming healthy, nutrient-dense foods in a single meal. It is why focusing on quality, not quantity, is essential when planning your meals.

The way it works is simple. Pick a one-hour window where you will consume your meal. During the rest of the day, don’t eat anything else and focus on drinking plenty of water and other non-caloric beverages. Consuming one meal per day is an effective way to restrict calories and jumpstart your weight loss journey.

What Happens to the Body by Eating One Meal a Day?

The OMAD diet has many potential benefits. It can help with weight loss, improve digestion, reduce inflammation, and regulate hormones. Eating one meal per day can also help improve mental clarity and reduce stress levels. Additionally, it may help reduce the risk of certain chronic diseases such as diabetes, heart disease, and cancer.

The OMAD diet can also help reduce cravings and promote satiety. By eating one meal per day, you will be able to control your hunger and avoid overeating. It will help you stick to a healthy diet, even when faced with cravings.

What Should You Eat?

The biggest question you’ll get when doing one meal a day is what should you eat? The answer is simple: whatever you want. This doesn’t mean eating a cheeseburger and fries every day. It’s essential to focus on nutrient-dense whole foods and try to get as much variety into your meals as possible.

Focus on lean proteins, complex carbohydrates, and healthy fats. It can help you stay full and energized throughout the day without feeling deprived. Additionally, get plenty of fiber and vitamins through fresh fruits and vegetables.

Foods To Avoid

The OMAD diet should not facilitate an excuse to indulge in unhealthy or processed foods. Therefore you need to avoid the following:

  • Fast food

  • Sugary drinks

  • Processed snacks

  • Desserts

  • Refined grains

  • Greasy fried foods

  • By avoiding these things, you can ensure that your one meal daily is as healthy and nutrient-dense as possible

Foods To Eat

Here are some of the best foods to consume in one meal a day:...Read More

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