How to lose weight with one meal a day plan
What is the One Meal a Day Diet?
You have probably heard a lot about the OMAD diet from your coworker or a friend who enjoys adopting new dieting and fitness techniques. The meaning behind the diet is as simple as its name – one meal a day diet is another form of intermittent fasting designed for weight loss and some other allied benefits.
People following the diet are supposed to eat only one time in a day – breakfast, lunch, or dinner, and then fast for the following 23 hours, repeating the cycle.
What Are the Benefits?
There are many weight loss supplements available that can be coupled with an OMAD diet for maximum effects. Find out what you can expect.
- Cardioprotective Benefits
Clinical evidence suggests that intermittent fasting can help reduce blood sugar, blood pressure, serum triglyceride levels, and inflammation factors that can affect the heart’s wall lining.
Prolonged periods of intermittent fasting regimens were associated with decreased sugar levels and increased ketone body levels. Ketone bodies are generated via the metabolism of fatty acids, and the utilization of ketone bodies for energy is called ketosis.
Some of the best weight loss tips suggest the OMAD diet. It helps in fat loss and weight reduction in obese people & normal-weight individuals.
In an interventional human study in which female subjects with a BMI range of 29-39 were studied, observations were made that intermittent fasting with limitations of calorie intake helped develop immunity to certain diseases and an overall increase in health profile.
Another study on more than 50,000 candidates from the US and Canada concluded that eating large morning meals and fasting overnight for 18-19 hours helped decrease BMI and more potential for preventing long-term weight gain.
Intermittent fasting or an OMAD diet is associated with improved neurological health and mood. Fasting helps enhance cognition, prevents age-related neurological damage, improves recovery, and provides immunity against various sclerotic diseases.
Various inflammatory factors like IL, TNF-alpha, leptin, and IGF are associated with severe inflammation and affect brain function. According to the International Journal of Health Sciences, fasting may help in the inhibition of these inflammatory factors.
What Are the Risks?
- Low Blood Sugar & Increased Cholesterol
An OMAD diet can help maintain low blood sugar, which is beneficial for a weight loss diet. But for individuals with type 1 diabetes, the OMAD diet can spell trouble as the type 1 diabetes patients have more caloric requirements.
A clinical study also concluded that increased starvation and caloric deprivation could increase serum cholesterol, LDL cholesterol, and apolipoprotein B. This is true even for non-obese healthy candidates.
Some clinical evidence also suggested that although there was a decrease in serum cortisol levels and fat mass in OMAD consumers, the subjects had a significant increase in blood pressure.
- Affecting Circadian Rhythm, Mood & Psychology
Intermittent fasting or long spans of starvation like in OMAD can manifest as irritability, anxiety, low energy, and mental fog. A study was conducted on 52 healthy female subjects to assess short-term psychological effects due to fasting; the results were observed as a mix of positive and negative emotions.
The circadian rhythm & body temperature are affected in intermittent fasting. This was observed in assessing healthy young men during the holy month of Ramadan.
Increased periods of OMAD or starvation can lead to binge eating in individuals with Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder.
- Various Other Symptoms & Aftereffects
Intermittent fasting or OMAD diet can lead to various other symptoms like:
- Gastrointestinal and digestive problems like nausea, constipation, and hyperacidity.
- People practicing an unmonitored OMAD diet may consume high sugar, fats, and carbohydrates that can disturb the body’s enzymatic and metabolic functions.
- An OMAD diet may compromise the consumption of essential nutrients, vitamins, and minerals needed for proper body function.
Various Natural Weight Loss Options
You won’t have to worry about fat gain and starvation for hours if you maintain a balanced diet. A balanced diet includes energy-rich fruits and grains and consuming high-fiber vegetables rich in inorganic minerals, meat, fish oils, and eggs.
Practicing a proper diet also means cutting down on irrational snacking. Various studies suggest that regulating portion size prevents excess caloric consumption and weight gain. One of the best weight loss tips is to keep a food or diet diary.
What if your painful diet regimen is doing you no good? Weight loss supplements give you that extra push and help you reach your weight loss goal.
Toxiburn is one of the many weight loss supplements – it consists of various herbal and inorganic ingredients that initiate biological reactions and help achieve weight loss.
Various Toxiburn reviewshighlight the nutritional, biological, and weight loss promoting properties of the product. Its natural ingredients help flush out the toxins from your body, thereby boosting metabolism rate. Apart from this, it aids in reducing body fat and managing stress and anxiety.
It goes without saying, but you will not progress to healthy weight loss without exercise. Exercise increases oxidative expenditure, which, in turn, increases ATP or energy consumption. Energy is generated from glucose derived from carbohydrates and the burning of fat muscles. High-intensity physical activities also promote overall strength, heart health, mental sharpness, and body structure.
We have discussed the meaning of the OMAD diet, its pros and cons, and the alternatives to an OMAD diet for weight loss. Studies suggest that the benefit-to-harm ratio of this type of diet differs according to the age, duration of the diet, and protocols to be observed.
However, if you wish to implement this type of diet plan or planning to take any supplement for weight loss., we would recommend consulting your medical advisor first to check whether your body is suitable for such a diet plan. Please note that it may not be conducive for pregnant women or people suffering from certain conditions.
Stote, Kim S., et al. “A Controlled Trial of Reduced Meal Frequency without Caloric Restriction in Healthy, Normal-Weight, Middle-Aged Adults.” The American Journal of Clinical Nutrition, vol. 85, no. 4, 2007, pp. 981–988.
BaHammam, Ahmed, et al. “Circadian Pattern of Sleep, Energy Expenditure, and Body Temperature of Young Healthy Men during the Intermittent Fasting of Ramadan.” Appetite, vol. 54, no. 2, 2010, pp. 426–429.
Rolls, B. J. “What Is the Role of Portion Control in Weight Management?” International Journal of Obesity (2005) , vol. 38 Suppl 1, no. S1, 2014, pp. S1-8.