With the trend of people trying to lose weight quickly, it seems like the OMAD diet is becoming increasingly popular. But before you jump on the bandwagon and try this new diet trend, it's important to note its benefits and risks. In this article, we'll cover everything from how it works to what might happen if you don't take care of yourself properly.
What is the OMAD Diet?
The One Meal A Day Diet, or OMAD Diet, is a popular weight loss plan that has gained a lot of attention in recent years. The diet is simple to follow – you eat one meal a day, and fast for the rest of the day. This can be a difficult diet to stick to, but there are some potential benefits.
There are a few different ways to do the OMAD Diet, but the most common is to eat your one meal between 3pm and 4pm, and then fast until the next day. This means that you’re only eating for 5 hours each day.
While the diet is simple in theory, it can be tough to stick to. If you’re not used to fasting, you may find yourself feeling hungry and irritable. You also need to be careful about what you eat during your one meal – if you overeat, you may feel sick or uncomfortable.
There are also some risks associated with the OMAD Diet. If you have any medical conditions, it’s important to speak to your doctor before starting this diet. And, as with any drastic change in diet, there’s always the risk of weight gain if you stop
Benefits of the OMAD Diet
The benefits of the OMAD diet are many, but there are also some risks to consider before starting this type of diet. One of the main benefits of the OMAD diet is weight loss. This is because when you are only eating one meal a day, you are naturally consuming fewer calories. This can lead to significant weight loss over time. Another benefit of the OMAD diet is that it can help to improve your digestion. When you are only eating one meal a day, your digestive system has less work to do and can function more effectively. This can lead to improved overall health.
That said, here are the benefits of the OMAD diet:
1. Improved Metabolism
OMAD diet is known for its ability to help you lose weight in a much faster rate, but did you know that it can also improve your metabolism? OMAD is reported to help reduce hyperinsulinemia and improve metabolic syndrome.
2. Increased Alertness
According to testimonies by individuals who have undertaken OMAD, this kind of eating pattern is said to have improved their alertness. How? Since lunch is eliminated and most people tend to feel sleepy after lunchtime, they have much more focus since their bodies don’t go into a slump in order to digest lunch.
3. More Diet Freedom
OMAD doesn’t have a strict set of foods to eat unlike low carb diets or ketogenic diets. Time is the only thing of essence in OMAD since it simply requires you to eat just one meal per day. Within that meal, you can eat anything you want.
4. Reduced Blood Pressure, Blood Sugar, and Cholesterol
Since OMAD requires you to only eat one meal per day, naturally your intake will be much less compared to one on a normal diet. OMAD or any kind of fasting for that matter is associated with blood sugar reduction and certain heart disease risk factors such as bad cholesterol. Apart from that, other health benefits seen in doing OMAD include reduction of C-reactive protein that is a marker of inflammation.
5. Easy to Do and Follow
Lastly, the reason why this is so appealing to many is because OMAD is easy to do and follow. OMAD is just that. One Meal A Day. You just eat one meal a day with anything you want in it and you’re all set. No counting, no calculating, no measuring. Just one meal a day.
Risks of the OMAD Diet
The OMAD diet can be an extremely effective way to lose weight, but there are some risks associated with it. One of the biggest risks is that it can be difficult to stick to, especially if you have a busy lifestyle. If you don't plan your meals carefully, you may end up feeling hungry and irritable.
1. Promotes hunger.
Since you are only consuming one meal a day, you will likely feel hungry throughout the day. This can lead to overeating at your one meal, which negates the calorie-restrictive benefits of the diet.
2. The OMAD diet is difficult to sustain long-term.
It is not realistic or sustainable to eat only one meal a day for the rest of your life. At some point, you will likely get sick of the monotony and lack of variety that comes with this diet. You will also miss out on social occasions that revolve around food, such as birthday parties and potlucks.
3. The OMAD diet causes a blood sugar spike.
Consuming all of your calories in one meal can cause your blood sugar to spike. This can be especially problematic for people with diabetes or are prediabetic. Studies have shown that eating one meal a day causes an increase in the fasting blood sugar levels, delaying insulin release, therefore also increasing the appetite-stimulating hormone ghrelin.
4. OMAD Brings About Unpleasant Symptoms
Of course, with the hunger OMAD brings come a host of unpleasant symptoms such as dizziness, nausea, irritability, headache, extreme hunger, constipation and low energy. These symptoms, while they sound relatively common, can hinder you from being and functioning at your best throughout the day.
BONUS: Hacks to Help You Conquer Weight Gain Healthily.
Eat More Produce- If your problem is constant hunger and having a hard time staying away from the snack area, it’s wise to eat more produce or low-calorie, fruits and vegetables that help keep you fuller longer. Getting approximately 7-13 cups of fruits and vegetables daily can help not only promote satiety but enrich you with vitamins, minerals, phytonutrients, and fiber.
Trim Portions by 10-20%- If doable, you can try measuring your portions to make sure you’re getting the right amount and not putting too much on your plate. You can also accomplish this easily by placing it in smaller plates or smaller bowls
Set Realistic Goals- If your goals are too unrealistic, you could find yourself falling for fad diets. Set a realistic weight loss time frame. The healthy amount of weight one can lose is 1-2 lbs per week. 5% of your current weight is a realistic goal
Avoid Stressful Eating-Most of the time weight gain is caused by stress eating which will then cycle back into hurriedly trying to lose weight. Its a never ending cycle of stress. Find other ways to deal with stress. Exercise for at least 150 minutes a day or try meditating for about 20 minutes to get stressful thoughts and feelings out of your head.
It’s always good to try something new, but remember that being adventurous doesn’t have to come at the expense of your health. Before trying out any new diet, remember to consult first with a professional to ensure that you are on the right path to losing weight.
Are you seeking to lose weight? Or perhaps weight gain is up your alley? Whatever your goal is, know that it is important to seek sound, science-based advice from a weight loss specialist and a registered nutritionist dietitian. Professionals can guide you towards your goals in a safe and healthy manner, allowing you to achieve lasting results. Schedule a consultation right now.