The Ancient Romans ate one substantial meal daily at about 4 PM thousands of years ago.[1] In other words, they did something akin to OMAD.
The Romans felt that eating this way was healthful, but were they correct? Is the OMAD intermittent fasting (IF) program healthy?
There isn’t much information available to answer that precise query. But we know that taking periodic eating breaks (intermittent fasting) has been linked to many health advantages, ranging from weight reduction to improved gut health and better insulin function.[2][3][4]
We also know that the Keto diet has several advantages that overlap with IF. That is why so many people combine OMAD with Keto.
This is a quick introduction to OMAD, focusing on how it works with Keto. You’ll discover OMAD, how to practice it, potential health advantages, concerns, and some starter dishes.
Does it sound right? Let’s get started.
What Is OMAD?
OMAD is an acronym that stands for one meal a day. When you do OMAD, you consume all your daily calories in one session.
OMAD is intermittent fasting, an eating regimen involving regular food breaks. Depending on who you ask, these gaps can last anywhere from 12 to 36 hours. An extended fast lasts more than 36 hours.
In contrast, the OMAD daily fast lasts around 23 hours. You eat during the 24th hour!
OMAD Diet Rules
The basic OMAD guideline is to eat one substantial meal daily, preferably outside in the sun. (We’ll get to why mealtime matters in a minute).
A concrete example will be helpful. Assume you’re doing OMAD and just finished your one large meal at 4 p.m. You would fast until bedtime, overnight, and until 3 or 4 PM the next day. Then it would be time to feast once more.
How many calories should you consume when on OMAD? Your usual consumption determines this. If you typically consume 2000 calories a day, aim for that amount in one meal, presuming it does not interfere with your digestion.
Even without intentional limitation, people tend to eat fewer calories on OMAD. A little calorie deficit can be a long-term weight reduction approach. A significant caloric deficit, on the other hand, will not be.
Warrior Diet vs. OMAD
The Warrior Diet is a modified version of the OMAD diet. Instead of only one meal daily, you have four hours to feed “like a warrior” who has just been killed. So 20 hours of fasting followed by 4 hours of feasting.
Alternate Day Fasting vs. OMAD
Intermittent fasting is classified into two types: daily fasts and weekly fasts. OMAD is a daily fast, which means that you fast every day—weekly fasts, on the other hand, alternate fasting and feasting days. Alternate day fasting (ADF) involves eating 0 to 25% of your regular calories (fasting) every other day.
Potential Benefits of OMAD
There isn’t a lot of research on OMAD. The majority of researchers have looked at different types of intermittent fasting.
Various kinds of intermittent fasting have been associated in animal and human research to[5][6][7]:
- Weight loss
- Body composition improvement (i.e., reduced body fat)
- Improved insulin sensitivity and blood sugar control
- Reduced risk factors for heart disease (reduced triglycerides, blood pressure, and cholesterol)
- Reduce inflammation
- A healthy gut microbiome
Some of these advantages might be attributed to improved circadian rhythms. Your circadian rhythm is your 24-hour wake/sleep cycle that controls a substantial portion of your genome.
Most intermittent fasting regimes (including OMAD) promote eating patterns during the day. You send the necessary “sleep” signals to this clock by not eating in the evening, affecting everything from blood glucose to inflammation. At least in mice, eating throughout the day (rather than at night) appears to promote a more anti-inflammatory gut microbiota.[8]
But, please. Is there no information about OMAD? There is, in fact, one.
One modest research published in the American Journal of Clinical Nutrition discovered that eating one meal daily (rather than three) resulted in substantial decreases in fat mass and cortisol, the stress hormone.[9] However, after 8 weeks of OMAD, the subjects had more significant blood pressure and LDL cholesterol, both risk factors for heart disease.
A similar arrangement was employed in another short research (n=15). On OMAD, men and women of normal weight had higher fasting glucose levels (a poor indicator for metabolic health) than when they ate three meals daily.[10]
OMAD Concerns
We’ve previously discussed one issue with OMAD: that blood pressure, cholesterol, and blood glucose levels in normal-weight adults may rise compared to three meals daily.[11] This is a valid problem, but additional research is needed to see whether it occurs in all groups and whether it would appear in a larger sample. Would this be true in an obese, diabetic population? We have no idea.
Another problem is the possibility of undereating when on OMAD. Depending on your metabolic demands, cramming enough calories into one meal may be challenging.
And if you eat too little calories, you will:
- Lose muscle
- Feel cold and hungry
- Be fatigued
One last point to consider? A large meal can strain your digestive system, resulting in sensations like gas, bloating, and acid reflux.
The objective is to strike a balance between too few and too many calories. Consider a new fasting procedure if your intestines can’t tolerate a meal that matches your caloric demands.
OMAD on Keto
A low-carb Ketogenic diet complements OMAD well. Your body adjusts to using fat for energy when you follow a Keto diet.
This fat adaptation is helpful throughout your daily fast. It keeps you going with smooth and consistent energy.
The Keto diet can also help with cravings by decreasing hunger hormones such as ghrelin and neuropeptide Y.[12] Also helpful in going 23 hours without eating.
OMAD Keto Meals
Finally, here are some low-carb recipes for OMAD and Keto. Increase the portion size to meet your body’s demands. Remember, you only eat once a day!
- Keto Bunless Philly Cheesesteak
- Cheesy Low-Carb Bacon-Wrapped Chicken Thighs
- Low-carb Savory Pork Chops
- Low-carb Vegan Mushroom and Spinach Pasta
- Keto-friendly Salmon With Cream Sauce
Do you want more Keto OMAD recipes? We have thousands right here. Enjoy.
OMAD FAQ
- Is OMAD an eating disorder? No. Intermittent fasting regimes, such as OMAD and ADF, are not indicated for anyone suffering from anorexia, bulimia, or other eating disorders.
- When is the best time to eat on OMAD? Eating during the day helps your circadian rhythm. According to some data, ending by 4 PM is ideal[13].
- How many calories should I eat on OMAD? Consume your regular calorie intake. A slight caloric deficit (ingesting 10% fewer calories) may be more appropriate for weight reduction.
- Will OMAD slow your metabolism? There is no evidence that intermittent fasting causes metabolic slowdown. However, it is possible if you restrict calories on OMAD regularly.
- Why am I not losing weight with Keto and OMAD? You could be consuming too many calories. Using the Carb Manager app, you can keep track of your daily carbohydrate intake. Other things to keep an eye out for on Keto include sleep, exercise, and hidden carbohydrates.
- Can you build muscle with Keto plus OMAD? Yes, theoretically. However, getting enough calories and protein to drive muscle development on OMAD would be tough. There’s a reason bodybuilders eat all the time!
- Do you have to eat Keto with OMAD? However, eating Keto helps you fat-adapt and keep your hunger at bay when fasting.
- How much protein should you have with Keto plus OMAD? Protein should account for 25-30% of your total calories. That equates to 125-150 grams of protein for a 2000-calorie dinner.
Several options are available for fasting, and your program should be tailored to your specific health demands. If OMAD is not a good fit for you, consider starting with a more sustainable method and extending your fasting window as needed. If you need more guidance, use this ebook to help create your fasting regimen.
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