I see a lot of OMAD post online these days, but would OMAD raise weight loss even more?
What Is OMAD?
OMAD simply means "One meal a day", and sometimes called the 23:1 regimen. It is a form of Intermittent Fasting (IF) where you fast for 23 hours and eat for the same 1 hour window each day. It's been claimed that doing OMAD diet can help one lose weight even more. The 23:1 regimen is considered the best form of Intermittent Fasting (IF). The OMAD that you're eagerly waiting for the meal like reward.
The fact is - every time you eat, your body process what's ate, which takes 3 hours. 1 meal equals 1 insulin response and only 1 time your body processes food. However, my two cents - don't try to fix what isn't broken. Everyone's body respond differently. OMAD might work depending on what you eat on re-feed and also your goals. Some people do OMAD to be able to eat a large yummy meal - a half pound steak and two large veggie sides and a quesadilla for bread, Lol. A protein milk shakes or a frozen yogurt...or a big salad full of a lot of Italian meats and cheese - at a go, all at once.
I would expect short term that OMAD would make you loss weight more quickly, yes theoretically. I say that because everyone is different and there are no guarantees. But whatever you do your body will adapt to it. So realise at some point you might be doing OMAD and having to make adjustments because you're not losing on it. Try and see... Put your first meal off until 4:30 or 5 and plan a nice big luxurious meal and see what you think.
Take it slowly. Start from 16:8 then 18:6 e.t.c. Maybe on day per week do 20:4 and then slowly you'll get to OMAD. Most people started their OMAD after one year of doing Intermittent Fasting (IF). This will be natural without pushing much your body and brain. It is good to enjoy it as well not struggle. You could also consider TMAD. But remember, if you're losing weight on TMAD, keep on doing it because once you come to a stall, you can try OMAD. If you're already doing OMAD and come to a stall, that's one less tool you'll have to get the weight loss kick-started again.
Everyone is different! However, most people believe longer fast is healthier and it allows autophagy kicks in as well. OMAD 48 hours plus fast gives you the best autophagy effect. The longer you fast, the better it works. But you need 18/6 for autophagy.
Not necessarily though. But switching up your fasting every few weeks might help. Meaning if you tighten it up, be prepare to lessen it later. I've seen a few sucess stories from people using that method. I did 16/8 for some years back and worked well. I switched to OMAD combined with weekly 36 hours fasting 2 months ago for the health reason, and I was amazed about how fast I have lost weight to the pounds t it'd concern me and decided once it hits 120, I'd stop the 36 hours fasting for awhile. Starting weight was 135lbs then, and current weight is 124lbs.
Like I said earlier on, take it slowly. Start from 16/8 then 18/6 e.t.c. And one day per week, you can try the 20:4 and then slowly you'll get to OMAD. One-meal-a-day (OMAD) may cause you to binge on food. I became too hungry, so the need to slow down is needed. Go on 16/8 and 18/4 but don't push it. Don't go into OMAD if you are not ready. It might backfire. Take your time. It is your journey and no one else's. Remember slow and steady progress is always good. Don't jump seeing others. Listen to your body and move towards it slowly. Don't screw it up. Just continue with 16/8. Your body will soon adjust to that and you'll soon hit a plateau. By then, move to 18 or 20 hours fast, same process if it works on your goal maintain until that next plateau. Then after that, you move to OMAD. Just have some alternate days, TMAD through. Just to keep your body guessing.
If what you are currently doing is working and you are loosing anything near top speed of 2 pounds per week, (after initial water lose) then don't change anything while having success. If you stress yourself psychologically or physically, then you can stall. I know, believe me. Treasure good progress. I found that I didn't get that much "extra credit" once the initial loss was over for restricting my eating window more or less - as long as I kept my extra sugars as close to zero as possible and kept the bad carbs out, the good veggie carbs maxxed out, and quality proteins with their attendant fat. Then I do a few super-foods like avocados, olives, 1T organic sprouted pumpkin seeds and sesame and sunflower plus seaweed notch (nutritional yeast) MSM e.t.c. The fact is you can't get enough protein in one meal. If it's good for you now, WAIT!! There might be a season when it's not right for you. So, don't rush things.
OMAD works if you don't pump in more than 1000 calories at your one mean and if your carbs are 10 or less. You can do that every other day with 1400 or 1500 calories on days between (still under 20 carbs on bigger days) and also do one 24 hours fast per week. The weight will fall off. Sound strict but in 30 days 10lbs will disappear, and in 30 days, you won't regret a thing.
Have greens to fill up and keep protein moderate and don't pile on the fat excessively. Keep busy and forger food carb manager and a food scale helps with portions (link). It's doable!! It works. It might be hard at first but a while, a 48 hours fasting would be easy. You just get ready to tighten the screws to take off the last 10 or 20. Remember, whatever you choose, it's to lower insulin production to re-sensitized your body to it. But just for sometime. Don't do that long term.
Find this article interesting? Please comment with your experience and don't forget to share with friends using all our social media handles below. You can also subscribe to receive new blog updates. Thanks
Post a Comment