The OMAD diet is one of the strictest diets in the world because only one meal a day is allowed. We look at the opportunities and risks of this form of intermittent fasting.
OMAD is the abbreviation for “One meal a day ,” so you are supposed to eat one meal a day and that shows how strict this kind of intermittent fasting is. We’ll tell you how the diet works and under what circumstances you’d better leave your fingers off this form of intermittent fasting.
Intermittent fasting according to the 23:1 method
There are many other types of intermittent fasting for beginners such as the 16:8 diet. In 16:8 Diet you fast for 16 hours and then eat for eight hours. However, the OMAD diet is only for advanced: The fasting phase is a full 23 hours and only one hour a day It is allowed to be eaten. This method is therefore tougher than any other method of intermittent fasting. Even professionals should perform the OMAD diet for only a few days.
OMAD diet-here’s how to do it
In the OMAD diet, in the one hour when food is allowed, it must not be funneled at your whim. It’s really only allowed one meal, you have to forgo a supplement or a dessert.
Even with the size of the portions, you have to limit yourself: The portions must not exceed a height of seven centimeters. The plate may also have a maximum diameter of 28 centimetres.
In addition, you should always be careful to eat at the same time. Whether you prefer to eat your meal in the morning, at noon or in the evening doesn’t matter. Listen to your body and then eat when you normally have the greatest hunger.
There are no restrictions on the choice of food-even fatty and carbohydrate-rich food is allowed. However, you should keep in mind that your meals are always balanced. After all, you only have the chance to absorb nutrients once a day.
Is it possible to lose weight with the OMAD diet?
With this strict version of intermittent fasting, the kilos are purple in no time. The calorie intake is finally low with just one meal a day. Due to the long fasting phase, the body switches to ketosis. This means that the organism uses stored body fat to generate energy instead of using carbohydrates as an energy source as usual.
In addition, the clear rule works here to lose weight: Those who consume more calories than they supply to the body lose weight. Those who move in everyday life and only eat once a day automatically lose weight.
What are the dangers of the strict intermittent fasting diet?
The 23-hour fasting phase a day carries significant health risks. The long absence of food can lead to numerous physical ailments such as circulatory problems, headaches, fatigue and mood swings.
In addition, the principle of “One meal day ” risks not providing your body with sufficient nutrients.
You should therefore carry out the strict form of limited fasting for a maximum of one week.
Instead of the OMAD diet, we advise beginners to try a more relaxed way of interval fasting.