While the popularity of intermittent fasting keeps increasing, so does a more extreme version of this lifestyle – OMAD, which stands for One Meal A Day, is starting to gain traction in the nutrition world.
Compared to more popular fasting methods like 16/8 with 16 hours of fasting and 8 hours of eating window, OMAD diet means shrinking your eating to just 1 hour. During this hour, you’re allowed to consume all your day’s food and calories. You guessed it – that’s where the name One Meal A Day comes from.
Like other intermittent fasting schedules, OMAD is gaining popularity among people looking to lose weight and experience other benefits this eating pattern can bring.
Studies show that restricting your eating pattern to just one meal a day can not only help shed pounds but also boost metabolism, fight the effects of aging and increase productivity and focus. That’s why OMAD has become popular among celebrities like an entrepreneur Gary Vee and CEO of Twitter Jack Dorsey.
Nevertheless, a promise to lose weight is still why most people decide to embark on the One Meal A Day journey. Indeed, it might sound self-evident that restricting your food intake to just one meal a day should guarantee the number on a scale dropping.
Is that always the case?
Let’s look into the possible One Meal A Day weight loss results, OMAD success stories and the key elements to ensure you reach your weight goals.
In short, yes! You can lose weight by following a One Meal A Day diet.
Restricting your eating pattern to just 1 meal in a 1-hour eating window will make it more challenging to eat the same amount of calories compared to a regular eating pattern. This is the main reason why following an OMAD diet can help with weight loss. After all, you lose weight by creating a calorie deficit, meaning that calories burned exceed calories consumed.
Are you looking to answer “how much weight can I lose with OMAD”?
Well…that’s difficult, if not impossible, to tell. OMAD results depend on multiple factors starting from your current weight to what kind of food you eat or how physically active your lifestyle is. However, there are a couple of tips that might increase your chances of succeeding. Let’s look at a healthy, long-term OMAD weight loss recipe below.
After 23 hours of fasting, it might sound like a fair reward to eat as much as you can within a 1-hour eating window. However, if your goal is to reach long-term OMAD weight loss there are a couple of things to note.
After hundreds of people finishing our 21-day Intermittent Fasting challenges, these are some takeaways to help you reach the desired OMAD results:
Weight loss is not easy and almost certainly is full of ups and downs. Particularly, when following a hunger-filled diet pattern like One Meal A Day.
What can bring a source of motivation is seeing success stories of people who have overcome the same struggles and proven that it’s possible to reach the results you are looking for.
Nowadays, social media has become a source of inspiration for a lot of people embarking on a weight loss journey. It is particularly beneficial to share your experience with people who encounter the same struggles and have similar doubts and questions. Therefore, online communities can provide support and motivation that many can’t get from their friends and family in real life.
To inspire our intermittent fasting community, we’ve been showcasing OMAD results on the 21DayHero Instagram account. Here are the most impressive OMAD before and after from people open to sharing their One Meal A Day weight loss results.
“One day you wake up and say “enough is enough”. I’m tired of being unhealthy, ridiculed, belittled, looked down on, or felt sorry for. OMAD has started my transformation journey to a healthier me. The diet I’m on is working and I’m feeling great. I’m averaging about 4 lbs. of weight loss per week.“
“There isn’t anything we can’t do when we mind our heart and not our minds… when I started my weight loss journey 1/14/19 at 256 pounds I had set a goal weight for myself of 155-150 pounds.
When my body kept going I knew, it wasn’t finished! So, I decided I would wait and see where I would stop. When I weighed in at 127 pounds and had lost 129 lbs. I knew at this point I had reached my true goal! My weight has been maintaining between 124-127 lbs and I haven’t gained and I’m happy with my results!
How did I do it? With no Surgeries, no pills, no shakes, no gimmicks… just eating Keto and following OMAD and extended fasting
Now on maintenance I do TMAD (two meals a day) and have an eating window of 19/5. I’m all about self-Love and self-care. These both are very important in my journey and in my success!“
“My transformation was Intermittent Fasting combined with going to the gym. I lost a total of 52 lbs in 7 months.
I started with Intermittent Fasting and transitioned to one meal a day (OMAD) over time. Occasionally I would also do extended fasting. I love the flexibility of being able to enjoy life by eating well. It’s not so much what I eat anymore, it’s when I eat that’s important. Fasting changed my life, specifically my relationship with food!”
Gigi has lost 52 lbs in 7 months with Intermittent Fasting incl. OMAD and extended fast. She shares her OMAD results and inspiring before and after photos on her Instagram account.
Kick start your OMAD diet with our 21-day One Meal A Day Challenge that has helped hundreds of people successfully lose and sustain (!) their dream weight. We will guide you through the tough first fasting days and show how to plan a healthy and nutritious meal. Oh, and let’s not forget the supportive community of other like-minded intermittent fasting fans.
Click here and join us today!