One Keto Meal A Day: Weight Loss Strategy?

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein diet that has become a popular method for weight loss and health improvement. While the keto diet can be effective for weight loss, there are several factors to consider when combining it with intermittent fasting by eating one meal a day, also known as OMAD (one meal a day). OMAD is a type of intermittent fasting that restricts eating to a single meal during a 23-hour fasting window. This approach can lead to weight and fat loss, increased productivity, a higher metabolic rate, and improved memory and cognitive functions. However, it is important to ensure proper calorie intake and choose nourishing foods during that one meal. When following a keto diet, it is crucial to limit daily carbohydrate intake to 20 to 50 grams, depending on body size, to reach and maintain a state of ketosis, where fat becomes the main source of energy. Additionally, incorporating whole, nutritious, low-carb foods, such as full-fat dairy, eggs, fish, healthy fats, and non-starchy vegetables, can optimize weight loss on a ketogenic diet.

What is OMAD?

OMAD, or the "One Meal a Day" diet, is a type of intermittent fasting. OMAD is particularly strict because it involves fasting for 23 hours and consuming all of your calories in a single one-hour meal. This creates a calorie deficit, which can lead to weight loss.

There are multiple ways to implement OMAD. For example, some people have just one meal a day and fast for the rest of the day, while others have one meal and eat limited amounts of food during fasting periods. Most people following OMAD choose to consume dinner as their one meal, but some choose breakfast or lunch.

During fasting periods, the OMAD diet requires people to keep their calorie intake to a minimum. In the strict OMAD diet, this means a complete restriction of calories, although some people choose to eat low-calorie, high-protein snacks during the day. Beverages consumed during fasting periods must be calorie-free, like black coffee or water.

Although OMAD may help with weight loss, it is not recommended by most healthcare professionals due to its extreme nature and potential adverse effects. OMAD may lead to extreme hunger and increase the risk of hypoglycaemia, especially in those with type 2 diabetes. It can also be challenging to get enough nutrients from just one meal a day, which can lead to nutrient deficiencies and negatively impact your health.

Additionally, OMAD may result in fatigue and severe hunger, causing you to overeat and potentially leading to weight gain. There is also a lack of research on the effectiveness and safety of OMAD, especially for pregnant and breastfeeding people and those with a history of eating disorders.

Before starting any weight-loss program or diet, it is essential to consult with a healthcare professional to determine what is best for your individual needs and health goals.

What to eat on OMAD?

OMAD, or 'one meal a day', is a form of intermittent fasting. When following OMAD, you eat all your daily calories in one sitting. This daily fast lasts about 23 hours, with the 24th hour being your feeding window.

If you're following OMAD and want to incorporate a ketogenic diet, it's important to plan your meals to ensure they are low in carbs and high in fat. Here are some suggestions for what to eat on your OMAD keto plan:

Eggs and Bacon Breakfast

• 1/4 cup cheddar cheese
• 1/4 cup chopped mushrooms
• 1/4 cup chopped red onion
• 3 slices of bacon (or sausage links)

Cook the bacon in a pan and set aside. In a separate bowl, crack and beat the eggs with salt and pepper. Add the onion to the grease in the pan and cook for 5 minutes, then add the mushrooms and cook for another 5 minutes. Finally, add the eggs and cook, stirring frequently. When the eggs are almost done, add some spinach and the cheese.

Parmesan Garlic Butter Salmon with Roasted Broccoli

• 3 tbsp melted butter
• 1/2 cup grated parmesan
• 1 tbsp freshly chopped parsley (dried parsley works too)
• Zucchini (or any vegetable of your choice)
• Juice from 1 lemon (optional)

Preheat the oven to 350 F. Line a baking sheet with lightly greased foil and place the salmon skin-side down, seasoning with salt and pepper. In a bowl, season the zucchini with salt, pepper, and olive oil. Place it on the baking sheet opposite the salmon. Mix the melted butter, parmesan, garlic, parsley, and lemon juice, then cover the salmon with this sauce. Bake for 20-25 minutes, then switch the oven to broil and cook for an additional 2 minutes until the cheese is golden brown.

Chicken Enchilada Bowl

• 1 cup shredded cheddar cheese
• 1/4 cup chopped red onion
• 1/4 cup sliced jalapenos (fresh or pickled)
• 1 4oz can of green chilis
• 3/4 cup red or green enchilada sauce
• Cooked and shredded chicken
• Riced cauliflower
• Tomato
• Avocado
• Sour cream

Add the enchilada sauce and chicken to a pan and let it simmer. Heat olive oil in another pan and add the riced cauliflower. Combine all the ingredients in a bowl and add any other toppings you like.

Keto-Friendly Philly Cheesesteak

• Flank steak
• Broccoli
• Yellow onion
• Fresh ginger
• Garlic cloves
• Green onion
• Riced cauliflower (optional)
• Olive oil
• Soy sauce
• Beef broth

Heat olive oil in a pan and cook the flank steak until slightly browned, then set aside. In the same pan, add more olive oil and chopped onions and sauté until cooked. Add the garlic and ginger and cook until fragrant. Add the soy sauce and beef broth to the vegetables and cook until the sauce thickens. Add the beef back to the pan and stir in the chopped green onion. Optionally, serve over riced cauliflower.

Cheesy Low-Carb Bacon-Wrapped Chicken Thighs

Wrap chicken thighs in bacon and cover in cheese.

Low-Carb Savory Pork Chops

Cook pork chops and serve with green beans sautéed in olive oil.

Low-Carb Vegan Mushroom and Spinach Pasta

Cook mushrooms and spinach in a vegan, low-carb pasta sauce and serve over zucchini noodles or another low-carb pasta alternative.

Keto-Friendly Salmon With Cream Sauce

Pan-fry salmon and serve with a creamy sauce made from cream, butter, and spices.

How many calories on OMAD?

OMAD, or One Meal A Day, is a type of intermittent fasting diet. On OMAD, all the calories your body requires per day are consumed in a single meal or within a 1-2 hour window. This is followed by fasting for the remaining hours of the day until the next meal.

The number of calories you should eat on OMAD depends on your body's caloric requirements. OMAD diet meals usually deliver around 1,200 to 1,500 calories and include all major food groups. However, it's important to note that this may vary depending on individual factors such as age, gender, activity level, weight loss goals, and basal metabolic rate.

For example, one person on OMAD ate around 1,500 calories a day and lost 78 pounds in a year. Another person ate about 1,800-2,200 calories and did not see significant weight loss. It's recommended to consult with a nutritionist or healthcare professional to determine the appropriate number of calories for your specific needs and goals.

Additionally, it's important to be consistent with the timing of your meal. Eating at the same time each day, whether it's breakfast, lunch, or dinner, is recommended for OMAD to work effectively.

While OMAD can be a successful weight-loss strategy, it may not be suitable for everyone. It requires careful planning to ensure adequate calories and essential nutrients are consumed in a single meal. Extreme calorie restriction can lead to health issues, and it may be challenging to resist temptation and stick to the diet, especially during social occasions.

OMAD meal plan

OMAD, or 'one meal a day', is a form of intermittent fasting, where you eat all your daily calories in one sitting. This daily fast lasts about 23 hours, with the 24th hour dedicated to eating.

The main rule of OMAD is to eat one large meal per day, preferably while the sun is shining. It is recommended that you eat your normal calories, and if you want to lose weight, a mild caloric deficit of around 10% fewer calories may be beneficial.

A low-carb ketogenic diet pairs well with OMAD. When you eat keto, your body adapts to using fat for energy, which is useful during your daily fast. The keto diet can also curb cravings by reducing hunger hormones.

Day 1

• Breakfast: Two eggs fried in butter served with sauteed greens
• Lunch: None
• Dinner: Keto bunless Philly cheesesteak

Day 2

• Breakfast: Mushroom omelet
• Lunch: None
• Dinner: Cheesy low-carb bacon-wrapped chicken thighs

Day 3

• Breakfast: Bell pepper stuffed with cheese and eggs
• Lunch: None
• Dinner: Low-carb savory pork chops

Day 4

• Breakfast: Full-fat yogurt topped with keto granola
• Lunch: None
• Dinner: Keto-friendly salmon with cream sauce

Day 5

• Breakfast: Baked avocado egg boats
• Lunch: None
• Dinner: Caesar salad with chicken

Day 6

• Breakfast: Cauliflower toast topped with cheese and avocado
• Lunch: None
• Dinner: Bunless salmon burgers topped with pesto

Day 7

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts
• Lunch: None
• Dinner: Bison steak with cheesy broccoli

Before starting OMAD

OMAD, or "one meal a day," is a form of intermittent fasting that can be challenging for beginners. Before starting OMAD, it's important to understand the basics and potential challenges of this eating regimen. Here are some key points to consider:

Understand the Basics of OMAD

OMAD involves eating all your daily calories in one large meal, typically within a one-hour window. The remaining 23 hours of the day are spent fasting, with only zero-calorie beverages like black coffee or unsweetened tea allowed. This form of intermittent fasting often leads to reduced caloric intake since it's challenging to consume large amounts of protein, fats, and carbs in a single sitting.

Know the Potential Challenges

OMAD can be difficult, especially for those new to intermittent fasting or eating a high-carb diet. Lowering your blood glucose and depleting glycogen stores can cause tiredness, dizziness, and nausea as your body adjusts to using fat for energy. This process, known as ketosis, may be challenging for those not already on a keto diet or with experience in shorter fasting periods.

Prepare with a Keto Diet

Combining OMAD with a keto diet can be beneficial. The keto diet, which is high in fat and low in carbs, helps your body become fat-adapted, making it easier to go longer periods without food. This adaptation can reduce hunger and cravings, making it easier to fast for 23 hours.

Start with Shorter Fasts

If you're new to OMAD, consider starting with shorter fasting periods, such as 12- or 16-hour fasts, and gradually increasing the duration until you're comfortable with a 23-hour fast. This approach will help your body adjust and reduce the risk of negative side effects.

Choose the Right Time

Select a time for your one meal that fits your schedule. For example, if you work a typical 9-5 job, you may choose to skip breakfast and lunch, fasting until 6:00 p.m. Alternatively, if you're usually hungry in the mornings, plan your meal for breakfast and fast for the rest of the day.

Eat a Healthy Pre-Fast Meal

Before beginning your fast, consume a meal high in vitamins, minerals, proteins, healthy fats, and fiber, while limiting carbs. Examples include beef, fish, chicken, broccoli, cauliflower, and Brussels sprouts.

Stay Hydrated

Zero-calorie drinks are allowed during your fast, so be sure to drink plenty of water and zero-calorie electrolytes to maintain optimal hydration and support your energy levels and mental performance.

Manage Stress

Stress can increase hunger and cravings for sugary foods. If you feel stressed and tempted to break your fast early, try stress-relief techniques like walking, journaling, or meditation.

Be Mindful of Potential Side Effects

OMAD may cause increased hunger and cravings, especially if your body isn't fat-adapted yet. Additionally, fasting can lead to keto flu symptoms like headaches, brain fog, and irritability. For those with diabetes, fasting can improve hemoglobin A1C but also carries a risk of hypoglycemia, so work with a healthcare provider to adjust medication dosages or create a safe fasting plan.

Consult a Healthcare Professional

Frequently asked questions