Friuts on the table
Diet Tips

Is One Meal A Day (OMAD) Diet Plan Or Fasting Helpful?

Many of you are curious to know that what is OMAD or What does OMAD mean? The ‘one meal a day’ diet is a diet in which one consumes food only one time a day and fasts from food for the rest of the day. But why only eat one meal a day? The logic behind this sustenance is that by reducing the calorie consumption throughout the day, you can feast on one meal and still lose weight. Burger, fries, healthful green salad, veggies, whole grains, beans, nuts, and seeds or anything else that you like is allowed for consuming one time a day, and otherwise, the kitchen is closed for the day long.

It restricts the caloric intake but provides the same nutritional content that your body requires. This diet pattern acts as a weight loss plan that imposes an individual to eat only one meal per day. One meal a day OMAD is also a kind of intermittent fasting with extended intervals of not eating or drinking anything with calories. Precisely, it is the 23:1 plan which implies that a person fasts for 23 hours a day and leaves 1 hour only to eat, drink and intake of calories. Sometimes, one meal a day India is followed for religious accomplishments in the country.

One Meal A Day, When to Eat?

One meal a day help lose weight as it works under the theory that by limiting your calories to a one-time feed. It allows your body stays in a constant state of burning fat. When we take our proper meals at regular intervals, our body uses those calories steadily to gain energy. Yet, when this steady process of calories is restricted, the body is compelled to take fuel from different places, like fat in your body. Keeping the theory of OMAD diet in mind, you can wisely choose when to undertake this diet as per your need, preference, and stamina.

One Meal A Day
One Meal A Day

Generally, people select one meal a day timing for their dinner meal. They also eat that meal enriched with the required calories and sufficient nutrients. This meal includes the healthy balance of carbohydrates, proteins, and fat but how to eat one meal a day? Whether you choose one meal a day morning or night, when hunger strikes at a particular period, you should consume plenty of varied food items to feel full. Hence, then only one meal a day weight loss plan works.

In some exceptional cases, people eat small one meal a day snacks during the day along with their one meal, such as a fruit or a hard-boiled egg, after a workout.  Also, liquid no-calorie beverages such as water, coffee, and tea can take.

Here We are Briefing you What OMAD Diet Is?

Besides taking dinner meals, some other one meal a day option or types is:

Types of OMAD Diet
1) One Meal A Day Juicing.
2) One Meal A Day Lunch only.
3) One Meal A Day Oatmeal.
4) One Meal A Day Salad.

One Meal A Day Juicing:

Through one meal a juice diet, you can also lose a few pounds with juice as the sole source of your nutritional intake. Even healthcare medical experts and also some nutritionists agree that juicing, in moderation, is not a bad idea. 

One Meal A Day Juicing
One Meal A Day Juicing

Besides weight loss, this diet carries some other benefits that enrich your body with a wealth of nutrients enveloped in fruits and vegetables.

  1. Highly useful for people who endure swallowing or chewing problems.
  2. Easily digestible.
  3. Quick and portable feed.

However, a prolong juice diet can increase your hunger and cravings and defeat the purpose of sustaining the diet. So, it should be opted wisely after consulting your physician or health care provider.

One Meal A Day Lunch Only:

Instead of treating dinner, the most substantial meal of the day, a moderate lunch and nothing at all in the evening could also be the perfect recipe for one meal a day.

Heavy lunch One Meal A Day Diet Plan
Heavy lunch One Meal A Day Diet Plan

Here, you will need to plan your lunch carefully because munching a large lunch isn’t a license to eat a greasy, fat-filled unwholesome lunch. You should also eat nutrient-dense food to cop up with your nutritional needs. Hence, you can add additional to your noon meal so that your body fuelled enough to stay for the next day’s lunches.

This OMAD diet with lunch only preferred because

  1. Heavy dinner can upset your body’s natural day-night cycle and also lead to poor sleep.
  2. A full stomach at night can also disrupt the digestive tract urging symptoms such as heartburn, queasiness or gas. 
  3. Heavy dinner can also affect the metabolism of the body.

One Meal a Day Oats:

Oatmeal is prepared by oats which considered to be a whole grain with plentiful nutritional benefits. It is a favorite among many people due to its flavor. Hence, its nutrient amount can boost by adding fruits, veggies, nuts or other items.

Oatmeal Diet One Meal A Day Plan
Oatmeal Diet One Meal A Day Plan

The OMAD diet that centers around oats can benefit you by lowering your risk of heart disease and colorectal cancer. Likewise, the oatmeal helps in maintaining blood pressure and aid in digestion. This OMAD diet can also be part of a healthy lifestyle, indeed. But before starting this low-cost diet plan. Yet, you should consult your doctor because oats contain low calories which may not be compatible with your fitness. Hence, the Oatmeal OMAD diet is an excellent choice to lose weight if undertaken properly with additional nutritional food items.

One Meal A Day Salad:

Eating one meal a day is confusing; however, choosing salads for your OMAD is a healthful and straightforward eating habit of being consumed with a couple of servings of vegetables and fruit. Generally, green salads are available in almost every restaurant. Otherwise, also, you can buy an extra salad plate with Romaine lettuce, carrots, and tomatoes, available with fat-free or reduced-calorie salad dressing. Salad preparation at home is also easy enough as it hardly takes 5 minutes to cut a few carrots, green salad, or other veggies and more.

Friuts on the table
Salad Diet One Meal A Day Plan

OMAD salad diet is a quick way to lose weight along with creating an adequate balance of fiber, protein and healthy fats from loads of veggies and beans. All tossed in a tangy, crunchy texture. Intake of fresh salads can also make a substantial contribution to disease prevention by protecting heart functioning, muscles, skin, eyes, and other body organs. Hence, the OMAD diet containing eating a large serving of fresh, raw vegetables each day can have significant health benefits.

Some Standard Dos and Don’ts for OMAD Diet.

Stay Hydrated:

Although the OMAD diet involves eating only once, yet it doesn’t imply that you can’t drink water for the rest of the day. To stay hydrated is the key factor of the diet because the low level of dehydration can exaggerate your health condition by causing one meal a day ulcer in the stomach. So, while pursuing this diet, some people even take coffee, tea, and other calorie-free beverages.

Stay Hydrate
Stay Hydrate

Exercise:

Both dieting and exercising are equally important because regular physical activity helps to boost your performance and overall stamina. The success with one meal a day can be enhanced if the diet also combined with strength training exercises. Hence, it is necessary for eating one meal a day and exercising as well.

Exercising
Exercising

Nutritious One Meal A Day:

As the OMAD diet restricts your intake of food to only one plate a day. It becomes necessary to make healthy food choices to fulfill the need of nutrients and vitamins in the body.

Nutritional Diet One Meal A Day Plan
Nutritional Diet One Meal A Day Plan

Why one meal A Day Sound?

According to research, various outcomes or benefits of eating once a day has shown.

Here are Some OMAD Benefits:

Rapid Weight Loss:

Eating once a day to lose weight through intermittent fasting as they don’t consume any other calories during the day.  Moreover, since there is no caloric surplus and fat burns rapidly, it leads to instant weight loss.

Easy to Follow the Diet Plan:

The one-time diet is easy and straightforward enough to pursue as it allows people to eat anything, they like during their single meal without counting calories. Therefore, it is mandatory to cook one meal a day recipe

Free Mind:

It provides freedom from regular eateries and their preparation. And as you also don’t have to expend your energy in planning up for four to six meals per day, you can dwell in a relaxed state of mind. 

Increased Focus:

The OMAD plan helps to eliminate the sluggish activities people overdo for their lunches and for its digestion in their office time. Instead, you can focus more on work and submit productive endeavors. This is also why yogis eat one meal a day because they believe eating less also improves concentration level, which is suitable for both body and spirit.

Improves Discipline and Willpower:

Eating only one meal a day involves mental toughness to prevent oneself from munching. It can sometimes become a challenge to withstand hunger. Hence, this powerful feeling of self-control can test your willpower and determination.

Health Benefits:

Since such diet as no-calorie issues, it may help in reducing blood sugar levels which, in turn, may benefit the cardiac system and improve memory. Simultaneously, it can also develop your metabolism and metabolic health.

Better Immunity:

Once you get adapted and accustomed to a single meal, you become immune to hunger and cravings. Thus, your body can efficiently assimilate and also keep up with the one meal a day nutrient of the food.

Increase Lifespan:

The diet plan has a positive and favorable impact on the eating and sleeping cycles of obese people. Hence, it gives a ‘one meal a day look younger’ look and leads to a substantial boost in their lifespan.

Why Eating One Meal A Day is Bad?

Some researches support the motive behind this extreme diet plan, but on the other hand, it arrives at several one meals a day risks. Hence, many of you asked us, is it healthy to eat one meal a day?

Here Are Some OMAD Side Effects:

Women’s Hormonal Cycles:

The results of intermittent fasting may differ for women as they are prone to frequent hormonal changes. In comparison, women have varied nutritive requirements than men. With growing age, women also need more iron, and this will not fulfill while fasting. Experts warn that an extreme diet can even affect fertility.

Not Fit for a Diabetic Person:

Considerable life-threatening risks are associated with one meal a day type one diabetes patients. They also need to eat regular meals throughout the day to avoid serious side effects. So, such diet plans are not eligible for people with low blood sugar.

Increases Cholesterol Levels:

Researchers found that intermittent fasting enhanced LDL cholesterol and raised levels of these cholesterols correlated to risen rates of heart disease and stroke.

Stressful Risks:

Prolong dieting makes a person feel one meal a day tired and also cause unnecessary harm to health. Besides inducing fatigue, extreme hunger may lead to shakiness, weakness, irritability or poor concentration.

Eating Disorders:

OMAD dieters have more risk of binge eating, which means that the person takes unusually excess amounts of food in a short interval even after feeling full. Consequently, it causes a disordered pattern of consumption and sometimes an upset tummy.

Nutritional Deficiencies:

 Due to the curtailed diet of one meal a day, you limit the variety and amount of nutrients and vitamins you eat. Consequently, the nutritive depletion can cause a variety of health issues like poor digestion, skin disorders or even dementia.

Temporary Effect:

Due to the lack of consistent food and consequent slower metabolism, you will lose weight, but it is going to be for a brief time. Furthermore, you can gain the lost weight once you stop following the diet pattern.

Is OMAD Diet Wrong?

There are some obvious and unfavorable consequences associated with this type of dieting because you ignore your body’s hunger cues and acquiring sufficient nutrients isn’t possible in the one-hour window. Moreover, if you ask why eating one meal a day is unhealthy? Then you should know food acts as fuel for your body, and when you not appropriately fuelled, then you neither exercise regularly nor you feel like doing something exciting. Also, sometimes due to restricting food, you may experience some side effects such as Light-headedness, Nausea, Dizziness, Confusion, dehydration, etc. Consequently, you may miss your parties and festive occasion shared with family and friends.

How to Start OMAD Diet?

If you want to pursue the OMAD diet seriously, then you should start it slowly with a proper OMAD diet meal plan. Because if you hop from three meals a day to eating only one meal a day long term, it’s going to be difficult to bear. So, to keep up with the OMAD’s powerful benefits, you need to prepare yourself physically and mentally.

First, start by curtailing some carbohydrates from your diet. Your body accumulates glucose and glycogen while attaining one meal a day zero carb and thus, it takes longer to get into ketosis. When you start switching from high-carb to lower-carb diet, you will feel full for longer, which will make fasting easier.

Through this strategy of reducing the carbs. You must first try the 16/8 fasting regime until you feel comfortable to move on to 20/4 and finally OMAD. Likewise, you can proceed with the intermittent fasting one meal a day once a week and then increase the number of days so that your body adapts with the sustenance. After that, your body and mind will harmonize with the extreme diet gradually.

Tips for OMAD Diet.

OMAD Definition refers to One meal a day (OMAD) is known to be the most extended form of intermittent fasting. It utilizes an effective strategy for losing fat, enhancing metabolic health, and promoting autophagy. If a lean person follows this diet and aims to build muscle, then he may need to extend his eating window to intake ample calories. While dieting, you might feel outcaste socially, and you might give your weight loss intentions in just a blink of an eye. Regardless, when you are on and off a regular diet agenda, you will get habitual, and for that, you must undertake a diet plan such as one meal a day keto that suits you.

S.no Tips Description
1.                             Brisk Walks When we fast, our liver glycogen gets less and produces ketones. In this state, long walks are great for burning fats because then those ketones will be used.
2.        One meal a day no snacks According to the OMAD plan, you stick to one big meal and snacks are not part of it.  Your feed has to healthy and influential to keep you full and forget snacks.
3.        Caffeine Intake Few sips of coffee in the daytime is worthwhile during the fast because it will enhance metabolism, stimulates autophagy, and supports fat loss. But you should avoid having caffeine in the early morning as it may disrupt the sync with the circadian rhythm.
4.        Keep Yourself busy Find things that are productive and interesting because when you stay occupied, you will easily cop up with hunger. Generally, people develop eating addictions because they get bored, and they have nothing else to do.
5.        Plan your diet To simplify things, you need to plan on specifically the foodstuffs that you will eat. Because, if you consider eating anything available in the fridge, then you might land up breaking the fast soon.
6.        One meal a day underweight. People gravitate OMAD diet to lose weight, and if you are underweight, you need to stay away from this extreme diet. Fasting state can, in turn, worsen the health condition of a thin person.
7.        One meal a day pregnancy Medical studies suggest the right number of calories for normal-weight pregnant women as: ·  
1) One thousand eight hundred calories per day during the first trimester.
2) Two thousand two hundred calories per day during the second trimester.
3) 2,400 calories per day during the third trimester.
So, any type of dieting to lose weight during pregnancy is unsafe for you and your baby. It is because weight loss regimen restricts essential nutrients such as iron, folic acid, vitamins and minerals. Hence, a pregnant lady should not undertake OMAD diet.
8.        Other fundamental tips   Avoid Artificial Sweeteners Conduct training at the end of fast Give priority to Nutrient-Dense Foods The frequent shift to another fasting Prevent metabolic adaptations.

Results of the OMAD Diet.

  • Many people have boldly taken over this extreme diet and shared their one meal a day one-week results and even, one meal a day one-month results.
  • They have faced the challenge of OMAD with great determination and discipline. Accordingly, they cut short their carbs and have eaten foods that are high in vitamins, proteins, and saturated fat.
  • The first two days easily managed, but the problem begins when hunger strikes, and you get mentally weak. This is the time you have to divert yourself away from the hunger pangs, and once you overcome, things get vivid and bright.
  • As you go through the diet for a weekend, now you can weigh yourself and note down your success. If it’s pleasing, carry on with the menu for 30 days, otherwise order up your favorite food and nourish your tummy.
  • But, when it’s sure that you can conquer your mind, then move on with the radical diet without making mistakes. You can spare more time in taking a long sleep, watching movies, reading books, completing your assignments, massages, hobbies, etc. In this way, with self-discipline and eating nourished one-time food, carb cravings can be decreased.
  • Finally, after a blissful end of the diet, you can weigh yourself and idealize the difference. Health care experts reveal that through this diet, you can lose around 7lbs of weight. The success of the OMAD diet depends on your willpower, attitude and food plans. Then, you can win a beautiful physique and charming tone ultimately naturally.

Factors Other than OMAD.

OMAD diet plan may seem appealing as it promotes weight loss instantly, but it not recommended to everyone due to its possible risk factors. Here are some better and safe alternative ways to shed some pounds. For instance, 

Regular Exercise:

Through exercising regularly also, you can lose weight, but to achieve the purpose, you should undergo cardiovascular exercises such as running or aerobics for least half an hour a day.

Food Chart:

Practically, one meal a day not losing weight situation also noticed in some cases. Perhaps, then you might be consuming too much without counting your calorie intake. How many times you eat food is not the issue; keeping track of your food-calories is more critical. You can save a   food diary to keep a close eye on your daily eating habits. In this way, the user can gain insight into your food intake and at what particular time ate. You can buy food journals also as they are available in the market and online.

Balanced and Healthy Diet:

 People who tend to shed their weight, should maintain a nutritious diet but restrict the consumption of high-calorie junk food. Instead of one meal a day junk food, should eat up fresh fruits and vegetables and focus on one meal a day diet.

The Advice of Doctor:

 Before you begin with your diet and exercise, you should take the guidance of a doctor who will check your medical condition regarding cholesterol, diabetes, blood pressure, etc. Your diet program should be compatible with your medical report. People who eagerly want to lose their weight should start by making small and sustainable changes to their diet plan as well as lifestyle.

One Meal a Day Protein Absorption:

Research reveals that our body burns many more calories digesting protein than it does while consuming fat or carbohydrates. Moreover, as an essential part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost the metabolic rate at mealtime. Good sources of protein include beef, low-fat dairy products, turkey, fish, white meat chicken, tofu, nuts, beans, and eggs.

OMAD Without Exercise:

While undertaking the OMAD diet, you not fuelled adequately. Limited food intake can drop off your energy level at times and make it tough to exercise regularly. Experts believe that one meal a day no exercise will still lose weight depending on the food quantity and type of food, but the progress of shedding weights will be slower than the diet with the right exercise. If a person is too lenient to exercise, he needs more inspiration and discipline to do it.

Difference Between OMAD with other Types of the meal.

One Meal A Day vs Intermittent fasting:

Intermittent fasting is a term for various meal timing schedules that cycle between voluntary fasting or reduced calorie intake. And non-fasting over a given period. Non-caloric, and sometimes low-calorie, drinks can be used during intermittent fasting. Yet, on the contrary to strict fasting, which disallows fluid intake in some religious practices. Intermittent Fasting exists in the diverse form in various spiritual traditions, including Hinduism, Islam, orthodox Christian, and Buddhism. Intermittent fasting has been very trendy these recent years.

As it leads to weight loss, improved metabolism and even extends lifespan. There can be different types of methods for intermittent fasting. Many studies have also shown how powerful intermittent fasting is. And can healthily affect our body and brain. However, we should also keep in mind to not make it a habit. Intermittent fasting is certainly not for everyone, for example, if you are underweight or have eating disorders.

Intermittent Fasting  one meal a day Diet
Intermittent Fasting Diet

Finally, OMAD is intermittent fasting that extends for 22-23 hours and period of food intake is only 1-2 hours a day. It is a simple fasting routine to lessen your weight and to keep you fit and fine. Under OMAD fasting, your body develops the immunity to strive hunger which gives a rest to your digestion and keeps your digestive organs in perfect condition for a more extended period.

It removes a lot of mental burdens and relieves you from chirping the whole day as you have a small-time frame to eat. Although OMAD is a promising diet plan, yet it contains certain flaws. For instance, the enhanced volume of food at a short time frame may make you bloated and feel awful. Besides, once your body feels weak, it gets challenging to regain strength and muscle instantly. Nutrition and calorie intake may not sufficiently take in the short interval time.

Kinds of Intermittent Fasting

There are various kinds of intermittent fasting, and nowadays, people undertake a few of them, like they:

Kinds of intermittent fasting
1) Fast 16/8,
2) Attempt for a Warrior Diet or
3) Endeavour One Meal a Day.
What is Fasting 16/8?

It is a diet plan in which one fasts for 16 hours and grub’s food within 8 hours a day. Usually, people skip breakfast in this diet and take lunches and dine. In other words, they munch twice a day and keep themselves on OMAD fast.

Interested people undergo various types of diets such as one meal a day meal plan interchangeably until their purpose served. The best food that suits you depends on multiple factors such as:

16/8 OMAD Food

16/8 OMAD food is the perfect choice for beginners who do not prefer to fast for a long time. It is the minimized fasting pattern to adapt your body and maintain your general health. You can adopt this diet if you are willing for strong muscles.

Friuts on the table
16/8 Intermittent Fasting One Meal A Day Diet Plan
Warrior Diet:

Warrior Diet is manageable and acceptable for both fat loss and gain. Under this diet, you don’t need to force-feed yourself as a 4-hour time frame is sufficient to consume adequate amounts of proteins and other nutrients.

Friuts on the table
Warrior Intermittent Fasting One Meal a Day
Warrior Diet Food

In a Warrior diet, people fast for 20 hours, or they do 23 hours fast and consume nutriments within 4 hours per day. In this diet, one prefers to extend feast by only eating dinner with a variety of meals.

OMAD diets are intermittent fasting one meal a day that is susceptible to lose fat instantly, but it is not favorable for muscle growth. Precisely, the results will be fruitful only if carried out with a decent one meal a day schedules and nutrition plan. Otherwise, if you undergo over-training and under-feed yourself, then this diet will instead weaken and harm you.

OMAD vs Water Fasting

Both OMAD and water fasting can result in weight loss. Here, a question arises that why one meal a day works in both cases? The strategy is that when the body does not permit carbohydrates, then fats of the body are used as the source of energy.

Water fasting is a robust way of fasting where a practitioner cannot eat up anything besides water. Mostly, people gulp two to three liters of water per day on a water fasting day. There is no particular period to follow water fasting, but doctors suggest that a person could only go for 24 hours to a maximum of 3 days without food.  The extended period in water fasting is generally not recommended, unless under medical supervision. Throughout history, people have pursued fasting for spiritual or religious motives. But nowadays, water fasting is undertaken for natural health, weight loss, detoxification, medical treatment and sometimes also for meditation.

During a water fast, you are not allowed to eat or drink except water, but on the other hand, during an OMAD diet, you can have a nutritious, healthy meal once a day.

One Meal A Day vs Three Meal A Day.

Comparatively, you have to eat your full meal once a day on the OMAD diet, but in three meals you can munch a variety of food while remaining within your calorie budget.

Eating three structured meals per day helps to control hunger-craving and leads to feelings of fullness. Regardless, if you eat more than three meals, it means you continuously influence your digestive process after every couple of hours. This situation can undoubtedly impair digestion. It also leads to constipation and malabsorption of nutrients.

Many of our viewers asked us how many meals a day should you eat? Ayurveda suggests that three meals a day are suitable for healthy digestion and proper assimilation of nutrients. But when weight loss is the concern, you can still lose weight with three meals. But it is possible only if you keep control of your calorie intake. In other words, to lose weight, your calorie intake should be below your calorie expenditure.

One Meal A Day vs Small Meal

 OMAD diet demands eating plentiful food at one time, but a small meal constitutes eating 3-4 mini-meals each day or an individual can plan for one large meal a day.

It widely considered that eating ‘limited but frequent’ meals, helps to keep you contented for an extended period. It also regulates your blood sugar level, which in turn accelerates the process of weight loss. But this theory has been in controversy because some experts believe that eating can sometimes be more troublesome if you don’t control the portion of the intake. As a result of this, if you want to lose weight, it is advised to eat foods that are protein-rich and fibrous because these food items take time to digest and keep you fuller for an extended period.

Occasionally, some people prefer smaller meals, while others like to eat a bigger one meal a day supplement. Both plans work for weight loss if you analyze the quantity and also the quality of calories you will eat up.

One Meal A Day Vegetarian Meal Plan.

The proportion of calories you require depends on many aspects such as physical activity, gender, age, weight loss goals, and overall health.  An amateur fasting person sometimes found curiously asking, “will one meal a day make me lose weight or Can you lose weight by eating one meal a day?”.  Indeed, diets comprising of less number of calories will assist in shedding unwanted pounds. Thus, there are many different vegetarian meal plans which people follow according to their preference, health, and target. For instance, people undertake a very low-calorie diet less than 1,000 calories per day to achieve rapid weight loss. Other plans are 1,200, 1,500, 1,800 and 2,000-calories meals.

800 Calories Diet One Meal A Day:

This 800-calorie diet considered a Very Low-Calorie Diet (VLCD). It high curbs your food intake. Such a diet is also suggested to people with obesity-related diseases like hypertension and type 2 diabetes. Generally, this kind of diet includes special foods such as shakes, bars, or soups instead of specific meals. Hence, these low-calorie diets help to reduce 3 to 5 pounds of weight per week.

1000 Calories Veggie One Meal A Day:

 This 1000 calorie diet plan is convenient for women who do not work out frequently. This low-calorie diet plan also allows you to eat 1000 calories of food only per day. It helps to shed about 8% of fat in a short period with little or no physical workout. Thus, this weight loss meal plan may contain a specific amount of fruits, vegetables, grains, protein foods, soy products, legumes, nuts, and seeds. In other words, for a healthy diet, the essential nutrients for vegetarians should constitute omega-3 fatty acids, protein, iron, zinc, calcium, iodine and vitamins B-12 and D.

1200 Calories Vegetarian Weight-Loss Meal Plan

This vegetarian plan is one meal a day plant-based diet in which you munch your veggies more and lose weight. The 1200 calories vegetarian diet also help to boost your health and reduce your risk of heart ailment, type-2 diabetes, and cancer.

While following this healthy diet, you need to make sure to include plenty of replenishing foods, so you feel full and satisfied while cutting calories. The recommended intake includes protein-rich beans, high-fiber whole grains, fruits and vegetables, and healthy fats, like nuts, etc. Such facilitates to keep you feeling energized all day long. Moreover, you should exercise daily along with this plant-based meal plan to lose 1 to 2 pounds in just a few days.

1600 Calories Diet Plan:

This diet plan should contain fiber-rich foods and quality sources of protein in each meal such as non-starchy vegetables, grains, healthy fats, beans or berries. This 1,500-calorie diet is ideal for people who strive to lose fat and betterment of health. Hence, this diet is right for slightly active women but actually, not suitable for long-term weight loss.

1800 Calories Diet Plan:

Some people prefer to pursue a 1,800-calorie diet plan to facilitate weight loss. As a result of this, it means you won’t consume more than 1800 calories of food in a day. The weight-loss diet tends to maintain your blood sugar and lower your risk for heart problems. This plan confides on real and wholesome food to keep you full and satisfied with shedding up to two pounds per week.

2000 Calories Veggie Diets:

Nearly, 2,000 calories per day are the average requirement of a healthy adult person. Still, your condition of calories depends on size, gender, exercise level, weight goals, and your health. So, you should carefully decide your food intake because though 2,000-calorie diets have the potential to lose weight loss. Yet, in some cases, it even may result in weight gain.

This calorie diet should comprise of the whole, unprocessed foods. It must rich in fruits, vegetables, dairy products, plant-based protein, nuts, whole grains, healthy fats, and calorie-free beverages. Hence, the 2,000-calorie diet is suitable for the appetites of most adults.

Final Outcome.

Finally, if you ask, “Will one meal a day, help lose weight?” Then, the answer is that OMAD does result in weight loss, but it’s for the short term only. Consequently, the practitioner may feel an obsession with food, poor nutrition, and ultimately regaining of lost weight. So, the conclusion is that if you persist in one meal a day diet. You need to introduce a wide variety of nutrient-rich foods like fruits, veggies, whole grains, and lean proteins. Researchers reveal that the effect of what eating one meal a day does incur short term side effects which may affect you in the long run.

This OMAD Diet not Recommended for
1) Pregnant women
2) Lactating mothers
3) Underweight person
4) People prone to gall stones
5) A person sustaining from type 1 or 2 diabetes
6) People having a history of eating disorders
7) People under any medication that prescribes food for the metabolism of the drug.

Harvard Health Publications illustrates that women should avoid eating fewer than 1,200 calories per day. Men should also consume not less than 1500 food calories daily for weight loss unless medically prescribed. 

In a nutshell, it is better not to play hard on yourself. Instead, you can close your kitchen once you have finished. To lead a healthy lifestyle, you can dine early, sleep well, practice exercise daily along with eating sufficient nutritional food at regular intervals. 

Mehak Gupta
Ms. Gupta, a certified Home Science student for three years, is also a freelancer and web designer. She is the owner of fitnesscomboo.com and loves to share her passion for helping others create their best lives possible without spending countless hours in the kitchen and gym. Follow Mehak on Instagram (@fitnesscomboo), Twitter ( @fitnesscomboo), Facebook ( @fitnessadvisercomboo) or contact her at [email protected]
https://fitnesscomboo.com

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