OMAD Diet - Benefits and side-effects

As the name itself clarifies, OMAD incorporates a single meal throughout the whole day to reduce calorie intake, for weight loss purposes. The blog uncovers both positive effects and negative consequences of this intermittent fasting, type OMAD.

Understanding OMAD

OMAD or One meal a day can be described as a type of extreme form of intermittent fasting that solely aims to restrict or limit daily calorie consumption. It allows for only a single meal within a short time window, generally 1 hour. For the rest of 23 hours, you are on your own and with water.

When exercised as per a knowledgeable dietician or healthcare expert during a specified health condition, such as extreme obesity, it may be helpful in the weight loss journey. However, the BE-Your-OWN-DOCTOR philosophy may prove highly adverse in the case of OMAD, as it may pose potential risks and health problems.

OMAD Rules

There are some specific rules for those who are interested in knowing how OMAD is performed and what the necessary rules are involved in it. So here they are:

1. Single meal: You can eat only once, meaning just a single meal in the whole day. You are supposed to consume enough amounts of calories that are demanded by your body in 1 hour only.
2. Fasting: For eating your meal, you have only 1 hour, and for the rest 23 hours, you are required to follow a fast. During this long period, you can only have non-caloric beverages such as water, black coffee, and herbal tea.
3. Hydration: To keep the body hydrated and fulfill the requirements of the body, you are not allowed to make any compromise with thirst. Make sure you are drinking enough water throughout the day, especially during the fast.
4. Only balanced meal: The diet during your 1-hour window should also be well-balanced and include all necessary macronutrients and micronutrients. To know the ideal Keto diet, or simply saying what you should eat and what you should avoid during your OMAD journey, you may read the article published in the Times of India.
5. No snacking, no overeating: OMAD strictly prohibits any kind of junk eating or consuming routine meals in excess amounts, even during your eating window.

Potential Benefits of OMAD

When practiced under an expert’s guidance, there are many possible benefits associated with OMAD, such as:

1. Weight loss: OMAD can help if you are obese or want to lose weight because low-calorie intake is directly linked with weight loss.
2. Improved insulin sensitivity: If you follow OMAD, then it enhances your body’s ability to respond to insulin, which directly helps Type 2 diabetic patients by regulating their blood sugar levels.
3. Fast autophagy: The studies also confirmed that fasting helps to stimulate autophagy, a cellular process that removes damaged cells and promotes cellular repair.
4. Simple eating schedule: OMAD requires planning meals in advance, resulting in the saving of time and effort.
5. Improved digestion: The long fasting period involved in OMAD provides your digestive system with enough time to digest, rest, and heal.
6. Mental clarity: Individuals who tried OMAD have also reported better mental health and clarity.
7. Disciplined eating: By providing you with control over your food cravings, OMAD will help you with disciplined eating.
8. Better metabolism: Fasting boosts digestive health by potentially strengthening and improving metabolism over time.
9. Healthy heart: Experts also say that OMAD is beneficial for lowering cholesterol and blood pressure levels, eventually resulting in better heart health.
10. Enhanced Cognitive function: Some studies also say that fasting can improve cognitive function and boost neuroplasticity.

Side effects of OMAD

OMAD, although beneficial in many cases, can not be considered a wise option for all individuals on the grounds of certain consequential side effects, such as:

1. Headache: The prolonged fasting involved in OMAD can lead to dizziness or headaches. Such throbbing headaches may restrict you from performing your routine activities with peace.
2. Hypoglycemia: OMAD is also not advised for patients who have hypoglycemia. As it involves fasting, which eventually causes low blood sugar levels in the body.
3. Nausea or digestive discomfort: People who followed OMAD and weight loss tips together also said that they experienced nausea, abdominal cramps, and pain.
4. Fatigue and low energy: A long 23 hours of fasting and significant calorie deficiency result in a decline in energy levels. It makes it difficult for a person to stay active and exercise regularly.
5. Easy irritability: Problems such as irritability, anxiety, and mood swings are seen more in people who fast frequently or follow OMAD.
6. Cholesterol increase: Studies also say that eating only once a day increases your risk of high cholesterol. So OMAD option is not suitable for patients who have any kind of cardiovascular problems.
7. Loss of Lean Muscle Mass: Extreme fasting methods like OMAD often cause loss of muscle mass, especially when you lack high protein foods in your meal.
8. Insomnia: Sometimes, sleeping difficulties and problems like insomnia are also possible while following OMAD.
9. Intense hunger: People who want to lose weight fast and follow OMAD often struggle to control their hunger. Sometimes this struggle also leads them to binge eating.
10. Difficulty concentrating and physical weakness: With extended fasting and intake of a low-carb diet, individuals often start to feel physical weakness. Their concentration ability also gets adversely affected.

Ayurvedic Perspective

OMAD or intermittent fasting may have emerged as a trend worldwide these days. However, if we look back in time, we understand that this rule originated in India years ago as an ancient fasting system.

Eating one meal a day was suggested to individuals by Ayurveda practitioners to detox and rejuvenate the body. Being superior to OMAD, this Ayurvedic practice was used to be way more strict. It requires a person to eat in moderation, eat at the right time, and take only a systematized and planned diet to balance doshas (Vata, Pitta, and Kapha) in balance.

Diet for OMAD

Due to many potential health problems associated with OMAD, many experts and medical professionals would not suggest this kind of intermittent fasting for people.

But still, those who are willing to opt for this kind of weight loss journey should make sure to eat a wholesome and nutritious diet during their 1-hour window of eating. For OMAD, the experts at Dr. Sharda Ayurveda have made an attempt to customize a vegetarian diet that mainly includes:

1. For protein intake : Tofu, chickpeas, quinoa, unsweetened yogurt, black beans, chia seeds, flax seeds, almonds, cashews, and nuts are some healthy snacks that are also rich in protein.
   
2. For healthy fats: Avocado, nuts, olive oil
   
3. For carbohydrates: Quinoa, brown rice, sweet potatoes
   
4. In Dairy: Unsweetened yogurt, buttermilk, and coconut milk
   
5. In Fruits: Avocados, apples, pears, bananas, strawberries, blueberries, raspberries, and citrus fruits.
   
6. In vegetables: Fresh, green, and leafy vegetables such as spinach, kale, broccoli, bell peppers, carrots, asparagus, cauliflower, tomatoes, beans, peas, mushrooms, or squash.

Bottom Line

By concluding all the facts stated so far, we concluded that eating one meal a day can be helpful in certain cases, especially if you are just focused on your weight loss journey and nothing else. However, due to significant health complications arising from this kind of intermittent fasting, OMAD is regarded as an unsuitable option for most people.

Surely consult with a nutritionist, dietician, or Ayurvedic expert if you want to start OMAD fasting, so that they can advise you whatever it is beneficial for you, and if yes, which diet and time of eating would be ideal for you based on your body type, medical condition, and body constitution.