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OMAD: Is The One Meal a Day Diet

Healthy?

byDR. JOCKERS
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OMAD: Is The One Meal a Day Diet Healthy?
The OMAD, or “One Meal a Day” diet is an increasingly popular form of intermittent fasting. It
involves a one-hour eating window and 23 hours of fasting within a 24-hour period. While
OMAD has some incredible health benefits to offer, including improved insulin sensitivity,
better fat burning, and increased energy efficiency, it may not be right for everyone.

My aim with this article is to help you determine whether or not OMAD is right for you and to
teach you how to practice OMAD the healthy way. You will learn what OMAD is, how to
practice OMAD, its benefits, who should do OMAD, and the best strategies to practice OMAD.
What Is OMAD?
OMAD stands for “One Meal a Day” diet. It is a form of intermittent fasting, which is a form of
fasting that is cycling between periods of eating and fasting. There are a variety of forms of
intermittent fasting strategies you can practice, including the 5:2 fast, alternate day fasting,
and Crescendo fasting. You can learn more about other forms of intermittent fasting that I
recommend in this article.
OMAD is an increasingly popular form of intermittent fasting method that keeps your eating
window shorter than other strategies. When you are practicing OMAD, you are only eating one
meal a day. What does this mean? It means that you eat all your daily calories in just one single
meal within a one-hour eating window, and fast for the remaining 23 hours of the day.

OMAD allows you to enjoy the health benefits of fasting with a straight-forward method. People
who are practicing OMAD love that this method simplifies their schedule. There is less meal
prepping and less time spent scheduling meals.

The ideal time to break your fast on OMAD is between 4 and 7 pm. This way you can enjoy
dinner with your friends and family, able to digest your food before going to bed, and stay light
and energized during the day.
Why Would Someone Practice OMAD?
Still, you may wonder why OMAD? From an ancestral standpoint, humans were never meant to
eat three scheduled meals and possibly some snacks during the day. Our early ancestors ate when
food was available. Their bodies adapted to keep their brains and bodies healthy and performing
at an optimal level even when food wasn’t available. While this may seem like a long time ago,
we are actually much closer to our ancestors than you would think.

Intermittent fasting strategies try to mimic the way our ancestors lived, and OMAD is one of the
best ways to get to this natural way of being. Intermittent fasting, including OMAD, can activate
your stress response pathways to enhance your mitochondrial performance, boost autophagy,
maximize DNA repair, trigger beneficial metabolic changes, help weight loss when needed,
prevent inflammation and chronic disease, and supercharge your body overall (1, 2, 3, 4).
How to Practice OMAD
To practice OMAD, you have to remember four things: one meal, one plate, one beverage, and
one hour. You also need to remember to be gentle with your body and ease into OMAD. If you
are new to fasting, a gradual transition can set you up for success (5).

One Meal
Just like the name of the diet suggests, on OMAD, you are only going to be eating a meal a day.
This means you have no cheat meals, snacks, smaller meals, or any other food during the rest of
the day.

It is important that you remember that OMAD is not a starvation diet. Your goal is to meet all
your calorie needs in this one meal during your eating window. Eating higher fat foods will be
the best choice to meet your needs. It is also important to remember that OMAD is all about your
health. This means that you should be consuming a nutrient-dense meal with lots of healthy fat,
protein, greens, and vegetables, instead of filling up on junk food.

One Plate
Using one plate for your one meal is a helpful tool to guide you and help you to understand how
much food you are eating. Use an average sized dinner plate and fill it up to 3 inches high with
plenty of healthy fats, protein, and fiber-rich veggies. To help your food choices, you can check
out this article for an anti-inflammatory food pyramid.
One Beverage
During your meal, I recommend drinking as little as possible and doing your best to limit it to 4-
6 ounces at the most. You may drink water, herbal tea, wine or green juice. Drinking too much
will dilute your digestive juices and can also make you too full to meet your calorie and nutrient
needs in that one meal.

I typically find that as long as you hydrate very well outside of meal times and eat vegetables
that have natural hydration, you won’t need a beverage with your meal. You may just have
something to help swallow the supplements you are taking or perhaps a bit of Dry Farms red
wine to enjoy with your meal.
Ideal Time to Eat
The ideal time to eat your meal is between 4 and 7 pm, however, if it works better for your
schedule, you may eat between 12 and 4 pm. Choose a four-hour window that works for your
schedule. During this four-hour window, you are going to eat your meals within one hour. Your
exact meal time is your choice. Just make sure to keep it at one hour.

Sit down to eat. Eat mindfully and chew your food well. Don’t rush, however, aim to complete
your entire meal within the one hour window.

Fasting Period
Once you are done with your one meal for the day, a 23-hour fasting period begins. During this
fasting period, you will not be consuming any food, including snacks, or any caloric beverages
until your next eating window. You will want to make sure you hydrate well during the fasting
period.

Easing Into OMAD

I recommend that if you are not yet familiar with fasting, you don’t jump into OMAD right
away. Start with a gentler form of intermittent fasting such as Crescendo Fasting and build your
fasting muscle up first before easing into OMAD.
Benefits of OMAD
Practicing OMAD can provide your body with a variety of benefits, including improved insulin
sensitivity, fat burning and ketosis, metabolic flexibility and energy efficiency, and autophagy.

Improved Insulin Sensitivity

Insulin is an important hormone in your body that assists glucose molecules to find their way
into your cells. Insulin also stimulates two processes in your body, called glycolysis and
lipogenesis that help your body to burn glucose for fuel and increase your fat storage. The
higher your insulin levels are the more problems occur in the body as you can see in the image
below.

The problem is that high carbohydrate foods and frequent feeding can increase your levels of
inflammation and as a result increase your risk of chronic health issues. Fasting, including
OMAD, can improve insulin sensitivity, lowering the amount of insulin you need and this
reduces inflammation, improves nutrient delivery, and lowers fat storage in your body (6).
Fat Burning and Ketosis
When you are fasting during OMAD, your body begins to use alternative fuel instead of what it’s
used to. First, it burns up any stored sugar called glycogen, but then it begins to burn fat
producing ketones. Ketones are three water-soluble molecules produced by your liver from fatty
acids during fasting, prolonged intense exercise, food restriction, starvation, famine,
carbohydrate-restricted diets, alcoholism, and type-1 diabetes. Ketones are then converted into
acetyl-CoA that enter the Kreb cycle to aid the mitochondria in more energy production.

During this process, your body becomes fat adapted. Being fat adapted means that your body
develops metabolic flexibility and moves from burning sugar to fat. As a result, OMAD can
support fat burning hormones, help fat burning, and aid weight loss (7).
Metabolic Flexibility and Energy Efficiency
Ketones are a clean and energy efficient form of fuel. Intermittent fasting, including OMAD, can
help your body to become keto-adapted and create more energy with less oxidative stress

Fasting during OMAD and ketosis can both stimulate mitophagy, which allows your body to
break down old and damaged mitochondria and replace them with new, healthier ones. This
process results in increased cellular energy that can improve metabolic flexibility and energy
efficiency (8).
Autophagy
Intermittent fasting strategies, including OMAD, can improve autophagy. Autophagy is an
essential part of your innate immune system. It can be also described as the process of “self-
eating” when your cells destroy and recycle their own parts, and create new, healthier cells.

Fasting can also help the process of mitophagy, which is an important element of autophagy.
Through mitophagy, your body metabolizes damaged and old mitochondria, allowing more
space for new, better-functioning mitochondria. With the help of new and healthier
mitochondria, your body becomes more resilient to inflammation, chronic stress, chronic pain,
chronic diseases, and aging (9).

You can read more about autophagy in this article.

Who Shouldn’t Do OMAD
While OMAD can be beneficial for most people, some people shouldn’t do OMAD for a variety
of reasons.

Pregnant, Breastfeeding and Children

Pregnancy and breastfeeding are all about nourishing your baby. During this time, your body
needs extra calories to grow or breastfeed your little one. Practicing OMAD may increase your
risk of not getting all the calories you need for yourself and your child, and it may also run the
risk of dehydration and decreased milk supply.
Children, especially in their formative years, need plenty of nutrients to grow and develop
healthily. This is also a time for them to develop a healthy relationship with food. Practicing
OMAD may be too restrictive for children and may run the risk of not getting enough nutrients
or otherwise feeling deprived.

Other forms of intermittent fasting may not be right for you and your child either for a similar
reason. If you want to practice any other forms of intermittent fasting while pregnant or
breastfeeding, or with your children, make sure to talk to your healthcare professional first to
make a safe decision.
People with Eating Disorders
Some people with eating disorders may try to use OMAD to mask and justify their eating
disorder. Fasting, including intermittent fasting and OMAD, can further reinforce the individuals
urge to restrict their food intake. However, OMAD is not about restriction, but health and
nutrition. If you have an eating disorder, seek professional support, and focus on recovery first.

If you have a history of an eating disorder but have recovered from it, talk to your healthcare and
mental health professional to see if intermittent fasting or OMAD is safe for you.

Individuals Involved in High-Intensity Athletics

Individuals in high-intensity athletics have a high caloric and nutrient needs that they may not be
able to meet on an OMAD diet. They also need a more steady energy supply to fuel their training
and refuel after workouts and competition.

If you are involved in high-intensity athletics, other intermittent fasting strategies may still be
right for you. You can find some other intermittent fasting strategies here. Make sure to talk to a
healthcare professional and your coach before embarking on any fasting regimen.

People with Thyroid and Adrenal Dysfunction

Fasting for 23 hours straight while practicing OMAD can be stressful on your body. People with
thyroid and adrenal dysfunction are already dealing with high-stress levels, elevated cortisol
levels, adrenal issues, sleep issues, and fatigue. Intermittent fasting, including OMAD, can make
your body release more cortisol, which can be problematic if you have adrenal issues. OMAD
may lead to more health issues in these cases, instead of helping recovery (10).

While your thyroid and adrenals are recovering, it is likely better to eat throughout the day until
you are healthy again. You may benefit from a more gentle form of fasting, such as Crescendo
fasting with only an 8-hour fasting window in the evening and overnight. However, make sure to
speak with your healthcare professional before starting any fasting regimen if you have thyroid
or adrenal dysfunction.
Underweight Individuals
Meeting all your calorie needs within a 23-hour eating window can be challenging. Of course,
this may be good news and helpful if you are looking to lose weight. However, if you are already
underweight and possibly want to gain weight, it can be problematic, and may even increase
your risk of further weight loss.

However, you may still benefit from another form of intermittent fasting strategy if you are
underweight. You can read this article on how to prevent weight loss while on the ketogenic
diet: intermittent fasting is one of the main tips included.

Best Strategies for OMAD

Besides following the main principles of the OMAD diet – one meal, one plate, one beverage,
one hour – there are some great strategies you can utilize to be successful on OMAD. Let’s look
at my favorite strategies to set you up for success.

Cut Back on Carbs and Get into Ketosis

The extended fasting window of OMAD often leads to ketosis, which is the exact same thing that
your body experiences on the ketogenic or keto diet. Studies have shown that low-carb, high-fat
diets such as keto can reduce inflammation, metabolic problems, obesity, and chronic disease.
Combining the keto diet with OMAD is quite common and can lead to success for many
people (11, 12).

Following a keto diet, only 5 – 10 percent of your calories come from carbs. These carbs are
high-quality, low-glycemic index carbs, such as non-starchy vegetables, and low glycemic index
fruits, such as berries. Instead of carbs, you will be focusing on healthy fats, such as avocados,
coconut oil, olives, and grass-fed butter or ghee. About 60 to 80 percent of your calories should
come from healthy fats and 20 to 30 percent from high-quality protein. You can learn more about
the keto diet plan here.
Practice a Gentler Form of Intermittent Fasting First
I recommend that you don’t jump into OMAD right away, but practice a gentler form of
intermittent fasting first. Start with Crescendo Fasting and build your fasting muscle up first
before doing a more aggressive fasting regimen like OMAD.

If you start with Crescendo Fasting, you will be fasting only on 2 or 3 non-consecutive days a
week following a 16:8 rule, fasting for 16 hours and keeping your eating window at 8 hours.
Gradually, you can increase your fasting window and decrease your eating window until you can
comfortably eat the OMAD way. You may also gradually increase the number of fasting days if
you want to practice OMAD daily. You can learn more about Crescendo Fasting here.

OMAD is also not something you have to do every day. While some people love it and notice
increased benefits from following OMAD daily, you can benefit from OMAD even if you decide
to do it only every other day, or once or twice a week. Listen to your body, go slow, and do what
feels right for you.
Hydrate Well During Fasting Window
Proper hydration is extremely important during your fasting window. During the fasting period,
your body may lose extra water when using up stored glycogen from your liver and muscles. As
your insulin levels drop during your fast on OMAD, your body also excretes more sodium than
normal and leads to more water loss. Dehydration is a serious concern that can lead to a variety
of health issues, including fatigue, headaches, and impaired cognitive function (13, 14).

Besides avoiding dehydration, drinking plenty of water can also suppress your appetite and get
you through the fasting period. Drinking enough water can also help weight loss if that’s your
goal with OMAD (15).

I recommend drinking at least 32 oz of water upon waking, then drinking water continuously
during the wake hours of your fasting windows. You may also add herbal teas in the evening or
as you feel like it throughout the day. It is important to be prepared, so carry around a water
bottle all day.
Eat Nutrient Dense Foods Until You Are Full
The goal of the OMAD diet is to imitate the feast and famine cycle that our ancestors
experienced. As you’ve learned earlier, our ancestors didn’t eat three times a day, but enjoyed a
feast when there was a successful hunt, and adapted to famine the rest of the time. The 23-hour
fasting window on OMAD mimics the famine period, and your 1-hour eating window is your
feast. Therefore it is crucial to eat enough calories during this eating window.

But it’s not only about calories. The goal of OMAD is increased health. To achieve your goals
and repair your body, you have to focus on nutrients instead of filling up junk food. Eliminate
refined sugar, processed foods, and artificial ingredients, but focus on nutrient-dense, anti-
inflammatory foods. Don’t fill up on one food group too fast, it may lead to missing out on some
key nutrients. Instead, make sure that your meals are balanced, nutrient-dense, and diverse with
the right macro-ratio and plenty of micronutrients (16, 17).

Make sure to eat plenty of healthy fats from coconut oil, avocados, grass-fed ghee and butter,
coconut oil, olives, and extra-virgin olive oil, good quality protein from grass-fed meat, free-
range poultry, wild-caught fish, and wild game, antioxidants from non-starchy vegetables,
greens, low-glycemic index fruits, and herbs, and fiber from nuts and seeds. Don’t deprive
yourself. Make sure you eat until you are full. Read this article for further guidance on nutrient-
dense foods.
Use Digestive Support For OMAD
Eating a larger meal that you’ve been used to may be difficult for your system at first. When you
allow your digestive system to rest all day, it can be hard to rev it up all at once for a large meal.
I recommend using some lemon, lime or apple cider vinegar in water before the meal to help get
the digestive juices flowing. It is also good to put these on your food as well.

If you check out the graphic below, I give a number of strategies to follow including using some
fermented vegetables like sauerkraut or pickles with your meal to aid digestion. It is also a good
idea to consume your protein foods such as meat early in the meal so it will drop to the bottom of
your stomach and get the highest concentration of stomach acid activity.

It is important that you support your digestive system with some high-quality supplements on
OMAD. Taking digestive enzymes can help your body to digest your food and absorb your
nutrients more easily and more effectively. I recommend taking Super Dzyme which is a
powerful group of plant based enzymes to help the body digest and assimilate nutrients better.

We know that stress is the antagonist to good digestive juice production and is the biggest factor
to causes digestive challenges. It is important to be in a relaxed state when you consume your
meal so that your body can produce the digestive juices it needs.
Consider Our Fasting Stress or Detox Support Bundle
To maximize the benefits of your OMAD diet and make your experience with OMAD easier, I
recommend you consider our Fasting Stress Support Pack or Detox Support Bundle.

The Fasting Stress Support pack includes Brain Calm Magnesium, Multi Mushroom Daily,
and Cortisol Defense. This is great for those who are new to fasting and individuals who
struggle with high cortisol and hypoglycemia when they fast.

The recommendations for this are to take 1 cap of the Multi Mushroom Daily in the morning and
mid-day in water, 2 caps of the Brain Calm Magnesium in the morning, 2 caps mid-day and 2
caps in the evening and take 1 cap of Cortisol Defense mid-day and 1 cap in the evening.

We priced this pack out in order to provide over 15% savings off of the regular retail rate.
The Fasting Detox Pack
The Fasting Detox Support pack is designed to help individuals who struggle with
endotoxemia induced inflammation on their fast. This includes Oxy-Powder, BioActive Carbon
BioTox, and Super Glutathione.

This product pack is exceptional for helping improve bowel motility and colon cleansing while
binding to endotoxin debris that is in circulation. The glutathione protects the cells,
mitochondria, and DNA from oxidative stress and supports the process of autophagy for optimal
cellular cleansing.
We priced this pack out in order to provide over 15% savings off of the regular retail rate.

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This book is the best book on fasting the world has ever seen and I have read them all! It is now,
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Sources In This Article Include:
1. Mattson, MP, Longo, VD, Harvie, M. Impact of intermittent fasting on health and disease
processes. Ageing Res Rev. 2017 Oct;39:46-58. PMID: 27810402

2. Longo, VD, Mattson, MP. Fasting: molecular mechanisms and clinical applications. Cell Metab.
2014 Feb 4;19(2):181-92. PMID: 24440038

3. Anson, RM, Guo, Z, de Cabo, R, Iyun, T, Rios, M, Hagepanos, A, Ingram, DK, Lane, MA,
Mattson, MP. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose
metabolism and neuronal resistance to injury from calorie intake. PNAS May 13, 2003 100 (10)
6216-6220. Link Here

4. Halagappa, VKM, Guo, Z, Pearson, M, Matsuoka, Y, Cutler, RG, LaFerla, FM, Mattson, MP.
Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-
transgenic mouse model of Alzheimer’s disease. Neurobiology of Disease
Volume 26, Issue 1, April 2007, Pages 212-220. Link Here

5. One meal a day diet; How to eat one meal a day. OMAD diet. Link Here

6. Patterson RE, Laughlin GA, LaCroix AZ, et al. Intermittent Fasting and Human Metabolic Health. J
Acad Nutr Diet. 2015; 115(8):1203-12. PMCID: 4516560

7. Moller L, et al. Impact of fasting on growth hormone signaling and action in muscle and fat. 2009
Mar. J Clin Endocrinol Metab. 94(3): 965-72. PMID: 19066303

8.Kubli DA, Gustafsson ÅB. Mitochondria and mitophagy: the yin and yang of cell death control. Circ
Res. 2012; 111(9):1208-21. PMCID: 3538875

9. Diot A, Morten K, Poulton J. Mitophagy plays a central role in mitochondrial ageing. Mamm
Genome. 2016 Jun. 27(7-8):381-95. PMCID: 4935730

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371748/

11. Raygan, F., Bahmani, F., Kouchaki, E., Aghadavod, E., Sharifi, S., Akbari, E., . . . Asemi, Z.
(2016). Comparative effects of carbohydrate versus fat restriction on metabolic profiles, biomarkers
of inflammation and oxidative stress in overweight patients with Type 2 diabetic and coronary heart
disease: A randomized clinical trial. PMID: 28607566

12. Steckhan, N., Hohmann, C.-D., Kessler, C., Dobos, G., Michalsen, A., & Cramer, H. (2016).
Effects of different dietary approaches on inflammatory markers in patients with metabolic syndrome:
A systematic review and meta-analysis. Nutrition, 32(3), 338–348. PMID: 26706026

13. Wilson, MM, Morley, JE. Impaired cognitive function and mental performance in mild
dehydration. Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S24-9. PMID: 14681710

14. Popkin, BM, D’Anci, KE, Rosember, IH. Water, hydration, and health. Nutr Rev. 2010 Aug; 68(8):
439–458. PMID: 20646222

15. Stookey, JD, Constant, F, Popkin, BM, Gardner, CD. Drinking water is associated with weight
loss in overweight dieting women independent of diet and activity. Obesity (Silver Spring). 2008
Nov;16(11):2481-8. PMD: 18787524

16. Troesch, B, Biesalski, HK, Ros, R, Buskens, E, Calder, PC, Saris, WHM, Spieldenner, J,
Verkade, HJ, Weber, P, Eggerdorfer, M. Increased Intake of foods with high nutrient density can
help to break the intergenerational cycle of malnutrition and obesity. Nutrients. 2015 Jul; 7(7): 6016–
6037. PMID: 26197337

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Chronic Dis. 2014; 11: E95. PMID: 24901795
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Dr. Jockers

Dr David Jockers is passionate about seeing people reach their health potential in mind, body and
spirit. He is the host of the popular “Dr Jockers Functional Nutrition” podcast and the author of
the best-selling books, “The Keto Metabolic Breakthrough” and “The Fasting Transformation.”
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Comments
comments

Comments

1. Judy Parliman

May 4, 2019 at 8:12 am

It’s all good. We follow a “sorta” keto life style. No gluten, sugar, low on carbs and
processed foods. It seems impossible to eat all the good stuff in one meal, thus the need
to rely on supplements, which to me is unnatural.

Reply

1. Dr. Jockers

May 6, 2019 at 8:18 pm

Hey Judy, This article explains why OMAD is beneficial and why some people
may prefer this diet. It sounds like you have found the right dietary balance that
works for you. Blessings!

Reply
2. Susie

May 4, 2019 at 9:45 am

Best article I’ve read to date on omad

Reply

1. Dr. Jockers

May 5, 2019 at 8:08 pm

Thank you Susie!

Reply

3. Julianna

May 4, 2019 at 10:59 am

 Very informative article. Thank you, Dr. Jockers. One question: Is it acceptable to drink
coffee with heavy whipping cream and cacao during this type of fasting?

Reply

1. Dr. Jockers

May 6, 2019 at 8:35 pm

Hey Julianna, Combining healthy fats with coffee can help people avoid hunger in
long fasting windows. This article offers tips on intermittent
fasting: https://drjockers.com/best-intermittent-fasting-strategies/

Reply

4. Oanh

September 21, 2020 at 11:32 am

Thank you Dr. Jockers for this great and informative article on OMAD!!! I have friends
that are on this diet and they are eating very healthy. However, they are eating the meal at
12:00AM every day. How do you feel about this? Thank you and God bless you and your
family!!!

Reply
 1. Dr. Jockers

September 21, 2020 at 8:07 pm

Hey Oanh, I don’t think eating a meal at midnight is a good idea at all. Much
better to do the meal at some point during the day!

Reply

5. Ana Pinto

September 29, 2020 at 11:54 pm

For How long can a person do this type of diet? Would a month be too long? If one needs
to loose a good 30 pounds, would it be harmful? If the person lost the pounds would they
gain it back after going back to 3 meals a day? Have much exercise do you recommend
for a prolonged period in this diet?

Reply

1. Dr. Jockers
 October 1, 2020 at 1:09 pm
You can do this diet ongoing as long as you feel good and don’t lose too much
weight. It is hard to say if you will gain weight back if you go to 3 meals a day.
That would depend upon what you are eating, your activity level and your
baseline level of insulin resistance.

Reply

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