OMAD Results: What to expect from One Meal A Day Diet

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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. 

Can You Lose Weight By Eating One Meal A Day?

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.

Omad results and can you lose weight by eating one meal a day

How To Lose Weight With One Meal A Day

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:

  • Choose your eating time and stay consistent. Start with deciding what time is the most convenient and fit your routine and lifestyle the best. Ideally, you should eat anytime between 12 noon and 5 pm, which gives the body time to fully wake up in the morning and also digest the food before sleep. However, most people find it easiest to have their meal later in the evening, anytime between 6 pm to 8 pm, as they can still be social and attend dinners with friends and family. Whatever you decide, try to stay consistent with your eating time. It will help your body get used to the eating pattern and build a long-term habit.
  • Get enough nutrients. Eating just one meal a day makes it harder to consume all the necessary nutrients your body needs. Try to stick to whole foods and avoid highly processed and high sugar content food. When in doubt, we’ve got an OMAD nutrition guide to help plan a healthy OMAD meal while following the 21-day OMAD challenge.
  • Plan your meals. Don’t leave meal choice to the last minute when hunger is at its highest peak. OMAD works best with meal prep and meal planning. Plan ahead and you will still be saving plenty of money and time by preparing just one meal a day.
  • Learn to navigate social situations. It’s understandable; a narrow 1-hour eating window can jeopardize your social life. If possible, try to plan any meetings involving food during your eating time. If that’s not possible, you can always stick to intermittent fasting safe drinks like black coffee, plain tea and water.

OMAD Results: 3 One Meal A Day Success Stories

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.

OMAD results

Tyler Barnett

Omad results before and after

“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.

Tyler has lost 160 lbs in 14 months thanks to One Meal A Day diet. He’s a professional cook and also shares his daily home-cooked OMAD meals on Instagram.

OMAD results

Maria D. Bass

omad success stories

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!

Maria has reached 129 lbs weight loss in 10 months with the help of Keto diet and OMAD. You can read more about Maria’s story on her website and Instagram account.

OMAD results

Gigi Ghobrial

omad before and after weight loss

“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.

How To Start And Stay Consistent With One Meal A Day

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!

RESEARCH and TEXT BY:

TAURAS SINKUS

TAURAS SINKUS

Tauras is the founder and face of the 21 Day Hero. While being obsessed with mind and productivity hacks, he is hooked up with HIIT type group training and cooking gourmet meals almost every day. Tauras is widely known in the startup community for his kick-ass social media and marketing skills too!

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