A complete guide to starting your “One meal a day” plan [UPDATED]

The diet plan one meal a day schedule is an eating routine that enables individuals to get in shape through intermittent fasting. When following this eating regimen, a man just eats one meal a day, normally dinner, and does not take some other calories in the day.

The one meal a day eating regimen is a weight reduction plan that requires a man to eat just a single supper for each day. This is a sort of irregular fasting that includes exchanging between broadened times of not eating or drinking anything with calories and times of eating.

The one meal a day eating routine uses a kind of irregular fasting alluded to as 23:1, which means a man burns through 23 long stretches of the day fasting, leaving only 1 hour daily to eat, drink and calories consumption.

In the one meal a day eating regimen, a great many people decide to not eat or drink anything with calories amid the day. They break their quick when they have supper, at that point continue fasting until the next night.

One meal a day, what is it?

If you are looking to cut down the number of your daily calories, here is the diet plan ‘OMAD or one meal a day’ despite taking 3 meals in a single day. This plan will help in:

  1. Losing weight
  2. Feeling fresh and energize
  3. Improved digestion

Besides one meal a day, either dinner or any other, dieters are also allowed to have green tea (0 Cal) or black coffee (3 Cals) with an egg or apple.

This diet helps to lose weight as the person only eats one hour in a day, in other words, it is like fasting with controlling the periods of eating and drinking. The person in this diet fasts for 23 hours and eats one hour in which he consumes calories with healthy food and drinks.

Whats The Basic Idea, How one meal a day diet Works?

In the OMAD or one meal in a day diet, the person is not allowed to take any sort of meal and beverage outside the meal hour as one meal a day diet plan focuses on a 23:1 ratio.

How does it work?

This plan OMAD helps to restrict the calorie intake and nutritious food consumption to one hour a day. One meal a day diet helps the body to take fat as energy fuel while 23 hours of fasting, energy taken in forms of carbs, fruit sugar and calories. It helps in the improvement of digestion, prevents constipation and fat loss.

Why One Meal a Day Works Well?


The OMAD or one meal a day plan is simple and easy as it does not restrict the type of food you want to have or the number of calories you want either it is Pizza in dinner or anything else, the dieter is permitted to enjoy!


Another type of diet plans left you in craving!

But in OMAD or one meal in a dayyou can enjoy your desired food every day but in one sitting, either it is the dessert or a burger, you are allowed.


This diet plan OMAD helps the dieter to keep up healthy, energize and fresh as the stomach is empty full day and it won’t weigh you down after the lunch, this also helps in better social and professional output.

The Benefits of Doing One Meal a Day Die

There have been several studies conducted on the effects of intermittent fasting. However, most of the studies have been carried out on men, so less is known about the effects of intermittent fasting on women.

Several types of research on intermittent fasting revealed the following benefits for women:

  1. It is helpful in lowering the level of sugar and reduction of weight.
  2. It is helpful to increase the lifespan.
  3. It is helpful in improving the sleeping cycle and eating ways.
  4. It is helpful to improve the system of cardiac and improve memory.

1. Aids Weight Loss

Researchers have claimed that modified versions of intermittent fasting help to lose weight and helps to sleep better, it also helps in proper digestion.

2. Improves Health Markers Of Type II Diabetes

Researchers have also claimed that intermittent fasting is helpful for diabetes 2 patients to lose weight, cut down the intake of calories and reduce the level of glucose as the main causes of diabetes type 2 includes:

  • Obesity
  • Genetics
  • Unhealthy lifestyle

3. Helps Protect The Heart

The intermittent fasting also aids in reducing fat of visceral and lowering the (bad) cholesterol LDL, which, helps to improve the working of the heart.

4. Energizes You

Intermittent fasting aids in keeping the body energized throughout the day by reducing the inflammation-inducing of fat deposits which helps the body work better and keep cells active and lowers the level of fatigue.

5. Does Not Deprive You

OMAD diet does not leave you deprived as it allows to have a nitrous and delicious meal. Workout on a list of food to avoid that can affect your kidneys and heart.

Six Tips and Why it works



Add lean protein, green vegetables and whole grain or carbohydrates in one meal diet.  

Lean protein and whole-grain carbs provide the required fuel, while vegetables provide essential fiber for digestion.



No limit on the quantity of food.


You can eat healthy and nourishing food until you get full satisfaction.



Have your meal when you get free time every day and on same time.



It will help to suppress appetite and cravings to curb.



No calories count.


Devouring a lot of calories guarantees that your digestion will remain high despite everything you’ll keep on losing weight.


At start vegetables and fruits can be used as snacks.


Low sugar fruits and vegetables provide fibers and minerals body require.


Avoid shakes for meals.


Best way to get nutrition is to take a full meal.

What kind of foods should you eat?

Veggies –

  1. Carrot
  2. Cauliflower
  3. Broccoli
  4. Sweet potato, white potato with peel
  5. Cabbage, Purple Cabbage, Chinese Cabbage
  6. Beetroot
  7. Scallions
  8. Turnip
  9. Bell peppers
  10. Lettuce
  11. Spinach, and
  12. Kale.

Fruits –

  1. Apple
  2. Orange
  3. Banana
  4. Grapes
  5. Grapefruit
  6. Tomato
  7. Cucumber
  8. Plum
  9. Peach
  10. Tangerine
  11. Lemon, and Lime
  12. Mango (limited quantities)
  13. Strawberries, Blueberries, gooseberries, and acai berries.
  14. Pineapple

Protein –

  1. Chicken breast
  2. Fish
  3. Lean cuts of pork and beef
  4. Mushroom
  5. Beans and legumes,
  6. Tofu, and eggs.

Dairy –

  1. Full-fat milk
  2. Full-fat yogurt,
  3. Cheddar cheese, feta cheese, homemade ricotta cheese, and cottage cheese.
  4. Buttermilk

Whole Grains –

  1. Brown rice,
  2. Sorghum
  3. Black rice,
  4. Millet,
  5. Quinoa,
  6. Broken wheat, and
  7. Barley

Fats & Oils –

  1. Olive oil
  2. Sunflower oil
  3. Rice bran oil,
  4. Butter,
  5. Peanut butter,
  6. Almond butter and
  7. edible grade coconut oil

Nuts & Seeds –

  1. Almonds
  2. Walnut
  3. Macadamia,
  4. Pecan
  5. Pistachios
  6. Pine nuts
  7. Sunflower seeds,
  8. Pumpkin seeds, and
  9. Melon seeds.

Herbs & Spices –

  1. Cilantro
  2. Dill,
  3. Mint,
  4. Rosemary
  5. Fennel,
  6. Oregano,
  7. Thyme
  8. Garlic,
  9. Garlic powder,
  10. Onion,
  11. Ginger
  12. Cumin,
  13. Coriander,
  14. Cayenne pepper,
  15. Turmeric,
  16. Black pepper,
  17. Chili flakes,
  18. White pepper,
  19. Allspice,
  20. Star anise,
  21. Cardamom, and
  22. Cloves.

Beverages –

  1. Water,
  2. Homemade lemonade
  3. Homemade electrolyte,
  4. Coconut water,
  5. Freshly pressed fruit juice, and
  6. Cold-pressed juices.

What To Include In Your One Meal A Day Diet?

  1. Include veggies of at least five types.
  2. Fruits of three types.
  3. Include lean protein sources in your diet.
  4. Consume a good quantity of plant protein such as nuts, kidney beans, garbanzo beans, seeds, and whole pulses.
  5. Half a bowl of curd
  6. Unsalted nuts.
  7. A piece of 80% dark chocolate.
  8. During fasting can take 3-4 cups of green tea.

Should You Workout While On The OMAD Diet?

At start do stretching and yoga as you will not be able to do a heavy workout.

Exercise helps to keep you active and healthy, you can also add whey supplements of protein to boost the energy and regain the loss of protein.

Is it a healthy diet?

Positive experiences tell that OMAD or one meal a day diet plan is a healthy approach which helps to burn the fat of body. Use of supplements is also recommended with OMAD diet to fulfill the additional reequipment of nutrition and protein.


There is no particular or specific frame of time to follow the diet plan OMAD or One meal a day, it can help to shed few pounds by following a routine of 3 months. So, at the start, you can follow this plan for 3 months.

Many people in the world had followed this diet plan for years and for some it has become a lifestyle. OMAD or one meal a day helps to keep up a well-maintained physique, keep you energized, fresh, light and a great feeling which motivates to never get back to the older routine.


A number of the considerable weight control plans you can take after with eating one meal a day like anything throughout everyday life, the assortment is the zest of life. Albeit a few people do the OMAD eating regimen and nothing more, you can join different sorts of discontinuous fasting. In actuality, a few people are undeniably prone to come up short in the event that they confine their attitude and methods for preparing.

The best approach is to give things a shot and see what works for you. You can even attempt to blend things up on the off chance that you are in a droop.


Many dieters mistakenly compare this diet with the OMAD or one meal a day diet plan which abstains from food; nonetheless, they are not the same. With this example, you fundamentally fast for a whole 24-hour time frame (no eat window) and you do this on more than once per week. You can eat an ordinary estimated supper when you complete the fast.


OMAD or one meal a day diet plan is perfect for the people preparing for the beach competition and body competition. But for people who are looking to intake four thousand to six thousand plus calories, OMAD or one meal a day diet is not suitable, they can go for several packs a day to meet the required intake of calories as it is not possible to consume a huge number of calories in one sitting.

Two to three meals a day can help you get a lean and mass body which is difficult with OMAD plan.

AS PER Harvard University Doctors: One meal a day Or OMAD provides following benefits and disadvantages

According to the doctors, regular skipping of meals could be scared but it is beneficial for losing weight and maintaining it. The trend of intermittent fasting has grown over time so quickly during the past years, with a plan of 5:2, two weeks plan on or off.

The OMAD or one meal a day is different as it allows daily intake of calories, nutrients, and energy in form of the single meal instead of three meals in a traditional way.

A promoter of the eating plan, Dr. Xand Van Tulleken – a Harvard and Oxford University-taught specialist – says that and additionally being experimentally embraced, this approach could be more helpful for health food nuts and deliver great weight reduction comes about without the requirement for unnecessary calorie checking.

Dr. Van Tulleken clarifies in his latest publish “How to lose weight well” that there’s “a lot of therapeutic proof that indicates fasting is a protected and powerful method for getting in shape.”

What’s more, that while the manner by which it works isn’t exactly clear, “a few scientists portray fasting just like a decent sort of weight on your body, similar to work out, and that it advances fat copying.”

Likewise, dissimilar to conventional weight control plans it implies that you can eat what you like when you like – inside reason – and doesn’t depend on sourcing dark, costly fixings.

Devotees can likewise have their one fundamental feast at whatever point it suits them and keeping in mind that Van Tulleken recognizes that while it can be intense at, to begin with, he says the arrangement will enable you to understand it’s alright to feel hungry.

“Fasting can be a stun to the process and the principal day you’re probably going to feel hungry. It improves.

My method for managing hunger is to recollect that inclination hungry isn’t too awful and it is conceivable to work great when you’re eager.”

With regards to fasting, the NHS underline the significance of eating high-vitality dinners to avoid muscle wastage so insofar as you’re getting a decent adjust of starch, protein, fat, and fiber you will stay fit as a fiddle.

Obviously, as most eating methodologies the ‘one supper daily’ plan has its drawbacks – and Van Tulleken says it’s imperative to comprehend we do work less well when we’re ravenous.

All things considered, he suggests just fasting on days that work for you and that relying on your activity, individual well-being and action levels, it won’t be the correct course for you.

It additionally raises the worry about gorging the greatest number of members can see eating only one meal a day to expend whatever they like. Moreover, the British Dietetic Association remarked that the arrangement could abandon you ailing in vitality or supplements.

“A blend and match way to deal with the feast designs is no doubt. On the one-supper daily arrangement, the eating regimen is additionally low in a few supplements, however particularly ailing in calcium, so we would prompt including some drain or yogurt into the arrangement on the off chance that you will take after this in the more drawn out term.”

At last, to quick effectively you ought to eat your one feast when you are extremely eager and guaranteeing your plate is adjusted, satisfying and custom fitted particularly to your requirements.

Some Risks You Might Consider before Eating One Meal a Day

The One Meal A Day Diet may be associated with the following risks:

  1. It isn’t simple for an amateur. You will feel ravenous and fretful.
  2. You may feel powerless.
  3. You may feel mixed up and encounter cerebrum haze.
  4. You won’t have the capacity to think legitimately.
  5. Metabolism in menopausal ladies may back off.

Discontinuous, alternate day and different types of fasting eating methodologies can prompt negative reactions, for example:

  1. Extreme sentiments of appetite
  2. shakiness
  3. fatigue
  4. Brain inability
  5. Weakness
  6. inability to think
  7. binge eating

Fasting can likewise be exceptionally unsafe in the event that you have any restorative conditions, for example, diabetes or hypoglycemia. A few people might have the capacity to change rapidly to just eating one supper daily, while others may experience issues going that long without calories. Everybody is unique.

Likewise, in spite of the fact that your body may alter and not feel hungry when you fast, once you stop, your body may overcompensate by influencing you to feel hungrier. It shows up in ladies who aren’t hefty and aren’t yet menopausal that fasting might be more hindering than valuable to digestion and body weight support than for other ladies or men.

One investigation on exchange day fasting uncovered that this sort of counting calories prompted the most noteworthy dropout rates and expanded low-thickness lipoprotein cholesterol (or “awful” cholesterol) following a year. Interchange day fasting additionally didn’t prompt more weight reduction than day by day calorie limitation.

Besides the physical reactions, there’s additionally the potential enthusiastic symptoms of fasting. It might make you bad-tempered, and along these lines of eating could prompt gorging or put you in danger for another dietary problem.


Individuals following the one meal a dayeating routine accept there are various advantages to eating this way, including rapid weight reduction.

Other indicated benefits include:

The eating routine is easy to take after because a man does not check calories there are no “cheat days” because there are no sustenance’s considered forbidden.

There have been several investigations directed toward the impacts of irregular fasting. In any case, a large portion of the investigations have been carried out on men, so less is thought about the impacts of discontinuous fasting on women.

Because of ladies’ hormonal cycles, it is likely that the impacts of irregular fasting may be diverse in ladies. Ladies also have unexpected nutritional necessities in comparison to men, including more iron, which may not be satisfied while at the same time fast.

The examinations done on discontinuous fasting demonstrate the accompanying advantages:

  1. It may enable lower to glucose levels and decrease weight in individuals with type 2 diabetes.
  2. It may decidedly affect the eating and resting cycles of individuals who are hefty and increase their lifespan.
  3. It may profit from the cardiac framework and enhance memory.


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