If the traditional diet of 5-6 meals a day does not help you lose weight, try the one meal a day diet (OMAD diet). This intermittent fasting is an extended form of the 8-hour diet. You will fast for 23 hours and you will have an hour to eat healthily without restrictions.

Scientists at the University of California have studied the effect of fasting on humans and found that fasting people have low cholesterol and blood sugar levels, better intestinal microbiota and active metabolism.

Therefore, fasting every two days or twice a week can not only help you lose weight but also improve your health. This article is a beginner’s diet guide for a meal a day that explains how it can work for you, what to eat in the one-hour interval, the foods you should avoid and the pros and cons. Let’s start!

One Meal A Day Diet What Is It?

One Meal A Day Diet What Is It?

The only meal a day or the OMAD diet, as the name implies, requires participants to eat one meal a day instead of three meals and two or three snacks a day. This, in turn, restricts the calories you consume during the day. As a result, you will lose weight, you will not feel bogged down and your digestion will improve. All you have to do is eat nutritious food for an hour and fast for another 23 hours.

Most dieters eat during dinner, but you can eat at your convenience and preference. In some cases, diet users can drink green tea (0 lime) or black coffee (3 lime) and eat some solid foods such as an egg or an apple during the day. This is done for the safety of the dieter and since each body responds differently to the same diet plan.

So why do we recommend this seemingly extreme diet? Discover below.

How Does The One Meal A Day Diet Work?

Dieting a meal a day works according to the principle of caloric restriction and the consumption of nutritious and low-calorie foods once a day (or night). When you fast for 23 hours, your body will use the energy reserve (fat) as fuel. Take readily available energy in the form of carbohydrates, fruit sugar, etc. Help in fat mobilization. It also prevents constipation and improves digestion and absorption, positively influencing fat loss.

However, the time window you receive can become your enemy if you don’t watch what you eat. Here is a list of foods you can consume.

One Meal A Day Diet What To Eat

One Meal A Day Diet What To Eat

Vegetables: carrots, broccoli, kale, cauliflower, beets, turnips, chives, red cabbage, Chinese cabbage, lettuce, peppers, sweet potatoes, sweet potatoes, white-skinned potatoes, spinach, and kale.

Fruits: apple, banana, orange, grapefruit, grapes, cucumber, tomato, peach, plum, lemon, lime, tangerine, pineapple, mango (limited quantities), strawberries, blueberries, currants, and acai.

Protein: chicken breast, lean cuts of pork and meat, fish, mushrooms, beans and vegetables, tofu and eggs.

Dairy products: milk with fat, yogurt with fat, cheddar cheese, feta cheese, whey, homemade ricotta cheese, and cottage cheese.

Whole grains: brown rice, black rice, broken wheat, corn, quinoa, barley, and sorghum.

Fats and oils: olive oil, rice bran oil, sunflower butter, peanut butter, edible coconut oil, and almond butter.

Nuts and seeds: almonds, walnuts, walnuts, pine nuts, pistachios, macadamia nuts, sunflower seeds, pumpkin seeds, and melon seeds.

Herbs and spices: coriander, mint, dill, fennel, rosemary, thyme, oregano, garlic, ginger, onion, coriander, cumin, turmeric, pepper, black pepper, black pepper, pepper flakes, allspice, star anise, cardamom, Garlic powder, and cloves.

Drinks: water, homemade lemonade, homemade electrolytes, coconut water, freshly squeezed fruit juice, and cold-pressed juices.

As you can see, you have many options to choose from and make delicious meals at home with a minimum of fuss. However, you should be aware of what you should avoid maintaining your health. Here is a list of foods to avoid.

Foods to avoid in the OMAD diet

Foods to avoid in the OMAD diet

Fruits: Fruits with a high GI, such as grapes, jackfruit, mangoes, and pineapple should be consumed in limited quantities.

Protein: fatty cuts of pork, beef, and bacon.

Dairy products: skim milk, skim yogurt, flavored yogurt, and cream cheese.

Whole Grains – White Rice. Consume in limited quantities and include at least five types of vegetables to balance the GI.

Fats and oils: hemp seed oil, dalda, lard, vegetable oil, butter, margarine, and mayonnaise.

Nuts and Seeds – Cashews nuts

Processed foods: salami, sausages, french fries, ranch sauce, bottled jams, and jellies.

Beverages: packaged fruit and vegetable juices, soft drinks, diet sodas, and energy drinks.

Now that you know what to eat and what to avoid, let me tell you how to prepare your food so you don’t lose focus during the OMAD diet. Move to down.

What to include in your diet one meal a day

  • Include at least five types of vegetables.
  • Eat three types of fruits.
  • Include sources of lean protein in your diet. However, from time to time, you can consume a controlled portion of red meat.
  • If you are a vegetarian, consume a good amount of vegetable protein such as nuts, seeds, beans, chickpeas, and whole legumes.
  • Consume half a bowl of curd or a cup of buttermilk to aid digestion.
  • Have some unsalted nuts. Be sure not to overdo it with them.
  • You can consume 80% dark chocolate.
  • For other delicacies, choose fruits and sour cream or yogurt. Or bake and store brownies that contain healthy ingredients and, of course, less sugar.
  • Stay hydrated during the fasting phase.
  • You can drink 3-4 cups of green tea during the fasting phase.
  • If you train, be sure to consume an egg before exercising and replenish your reserve electrolyte by drinking coconut water after training.

Speaking of exercises, do you need to exercise while on the OMAD diet? Find out in the next section.

Should you exercise while on the OMAD diet?

  • Initially, when you fast for such a long period, you will not have the energy to exercise. In addition, mental fatigue will not allow you to make the necessary effort for your training. Do stretching or yoga exercises to keep your muscles active.
  • By getting used to this intermittent fasting, you can slowly include muscle toning exercises to avoid sagging skin.
  • However, always consult your coach to create a workout that works for you, taking into account your medical condition and body type.
  • Whether you are on the OMAD diet or not, practice meditation every day. You can do it in the traditional way or while walking or running.

Why should I choose the OMAD diet over any other diet? Let’s find out

Benefits of the diet of a meal a day

Help to lose weight

Scientists believe that modified versions of intermittent fasting can help you lose weight, improve sleep patterns and help proper digestion.

Improves the health markers of type II diabetes.

Obesity, genetics and a healthy lifestyle are the main causes of type II diabetes. The researchers found that patients with fasting intermittent type II diabetes could lose weight, reduce calorie intake and reduce glucose and insulin levels after meals.

It helps protect the heart.

The best part of intermittent fasting is that it helps reduce visceral fat and reduces LDL (bad) cholesterol, which in turn improves heart health.

Prevents weight Regain.

This is what differentiates intermittent fasting and the OMAD diet from all other diets. Obviously, weight loss is a journey with many ups and downs. But if you can eat the OMAD diet twice a week, you will be less likely to regain lost weight.

Energize you

Yes, intermittent fasting will keep you energized during the day. The main reason for this is that by getting rid of the fat deposits that induce inflammation, your body begins to function better. This, in turn, helps keep cells active and reduces fatigue levels.

Don’t deprive you

When you are on the OMAD diet, you will not feel deprived. You will have an abundant, nutritious and delicious meal that will keep your junk food addiction at bay. Obviously, you should follow a list of “foods you should avoid” so as not to put your heart, liver, and kidneys at risk.

Of course, the OMAD diet can really work for you. However, before you start, here are some things to keep in mind.

Risks one meal a day diet

  • It is not easy for a first-timer. You will feel hungry and restless.
  • You can feel weak.
  • You may feel dizzy and feel brain fog.
  • You will not be able to focus correctly.
  • Metabolism in menopausal women may decrease.


Because our bodies respond differently to diets, you should talk to your doctor or nutritionist before starting to follow the OMAD diet. In addition, pregnant and lactating women should not try this diet.

To conclude, the OMAD diet is a refreshing and effective, results-oriented diet that prevents weight recovery. Nothing better than a diet that helps not lose weight! Talk to your doctor today, replace your refrigerator and kitchen cabinets with nutritious foods, and take the first step to improve your health. There is no more thought. Start! Good luck!