What To Eat On One Meal A Day (OMAD) (Intermittent Fasting Diet)

What To Eat On One Meal A Day (OMAD) (Intermittent Fasting Diet)

July 31, 2019 100 By William Morgan


What do you eat on one meal a day (OMAD)? How do
you make it safe and comfortable and
still get all the benefits? Coming right
up. So what is OMAD or one meal a day?
Well it’s exactly what it sounds like
you just eat one meal a day you shrink
your feeding window down to about one
hour you eat all the food within that
window and you don’t eat the rest of the
day so along with a ketogenic diet which
is incredibly popular there’s also talk
about intermittent fasting and OMAD
one meal a day and they’re all just
variations of the same thing it’s all
about cutting back the carbs reducing
insulin resistance so what drives
insulin resistance is the amount of
carbs that you eat and how often you eat
every time you eat a carb you drive
insulin and the more often you eat the
more often you stimulate insulin so the
reverse of that is to cut back the carbs
and eat more seldom eat fewer times a
day and the extreme version of that if
you want to call it that is you just eat
once a day so why would you do that well
it is a very powerful way of reversing
insulin resistance but another benefit
is it saves time you don’t have to spend
so much time eating and preparing meals
and another benefit is that you give
your body a break every time that you
eat you have to kind of jumpstart you
have to start up your your digestive
machinery you have to make enzymes you
have to move things around you have to
make churn the food and and it has a
certain wear and tear on your intestinal
lining so if you keep eating every few
hours then the stomach and the lining
never really gets a break whereas if you
eat one time a day then it gives the
body a lot of time to get some rest
and repair and that goes for all your
internal organs your liver your
gallbladder your pancreas your digestive
tract etc and the next question then is
how do you do
this and how do you do it comfortably
and how do you do it safely so first of
all I would recommend that you get fat
adapted first that means you get into a
keto lifestyle you start reducing your
carbohydrate so that your body knows how
to use the fat that would be step one
because now you’re more prepared for the
one meal a day then you start shrinking
the window as you get more fat adapted
and you don’t get so hungry and you
notice you could skip breakfast you
could skip a meal here and there without
going crazy now you shrink your feeding
window first you eat it at 8:00 in the
morning you have your last meal at 8:00
p.m. then you have a 12 hour feeding
window then you shrink that you skip
breakfast you eat at noon and then maybe
at 8 p.m. you have an 8 hour feeding
window and then you gradually shrink
that down to maybe six hours and four
until you’re comfortable eating within a
four hour window meaning you eat maybe
at 3 o’clock in the afternoon and 7
o’clock and nothing outside of that
window and now your body is pretty much
ready to go
to one meal a day where you eat all of
the food within a one-hour window so
when you do it this way it’s not a shock
to the body you get fat adapted you get
your body used to the concept of eating
in a shorter period of time
then we want to think about a few
additional things to make it healthy as
well so you don’t want to crash your
metabolism you don’t want to get into
starvation and that the risk of this is
much much less if your fat adapted first
if you if you’re not and you start
starving your body goes into a crisis
mode and it starts preserving energy
that’s not the idea you want to keep
your body burning the fat off your body
but part of that is also don’t cut your
calories too much try to keep it maybe
at 70-80 percent so if you’re eating
2,000 calories on a normal basis that’s
your basic energy
requirements you probably don’t want
to cut it below 1,500-1,600 calories a day
the object is not to go hungry the
object is just to give your body a rest
and reduce insulin resistance and to
burn fat so it makes it a whole lot
harder to get all that quality food in
to get all those nutrients into a single
meal because that could be a really
large meal and you may not even be able
to eat that much so you want to look at
quality foods you want to eat things
like maybe an omelet with lots of
vegetables in it and then the eggs are
nutrient dense you add some good olive
oil and you add some cheese and raw
organic cheese if you can tolerate that
and now you could probably eat 12 14
1500 calories in a single meal and be
okay with that
another trick would be to make you some
bulletproof coffee because even though
that wouldn’t strictly stick within the
one hour feeding window you could do
that in the morning maybe and you just
sip it throughout the day and if you do
a bulletproof coffee with some butter
and some MCT oil in it it’s not gonna
have a significant influence on insulin
it’s not gonna trigger any insulin
response to speak of and therefore
you’re still technically fasting so
there you could get if you use a
tablespoon of butter and a couple of
tablespoons of MCT oil now you got 400
calories they’re sort of for free that
you if you get the 400 in the coffee now
you just have to eat maybe 1200 in your
in your big meal it’s not strictly a one
meal a day but it’s a way that you
essentially stick to the principles of
doing that and again you want to think
quality food don’t use anything
artificial synthetic process nothing
like that but the best quality food you
can think of organic grass-fed raw whole
vegetables all that good stuff
as far as a percentage this isn’t exact
for everybody but a typical percentage
of calories would be from 75% from fats
20% from protein and probably no more
than 5% from carbohydrates again you can
maybe get away with a little bit more
protein and maybe even carbs because
you’re spreading out the feeding window
you’re increasing your fasting period
you’re going to still keep the insulin
really really low even if you increase
the protein but if you can still keep
this really low then you’re
better off so is it safe and is it
necessary so I think that it depends on
what your goal is and I don’t think that
you necessarily want to do it forever
because it does limit your food choices
a little bit when you have to eat it all
in one meal it is difficult for a lot of
people to eat that large a meal so if
your goal is weight loss then I would
say go ahead and do it
for a few months and just see how it
works engage your results and then you
cycle in some regular keto and
intermittent fasting and I would say try
to stick for the most part with 80% from
fat 15% from protein and no more than 5%
from carbohydrates pending on the person
some people can get away with a little
bit more carbs but again this is
individual I think the top level for
most people would be maybe 10 percent
from carbohydrate which on a 2,000
calorie diet would be about 50 grams if
you’re still in ketosis at that level
then I think that’d be the top level if
you’re not then figure out where that
limit is for you. Now if you’ve lost the
weight if you’re feeling good if you are
stable in your health situation and
you’re just maintaining now is where you
try to tweak it just to figure out where
you feel the best so now I could still
suggest a one meal a day once in a while
because there’s some great benefits to
given your intestinal tract a rest once
in a while but it also kicks in
something called autophagy and that’s
where your body increases its recycling
properties it cleans up junk proteins
and old debris from from cells that
break and you essentially recycle better
during it autophagy and you kick in autophagy
at a much higher level if you have
a 23-24 hour fast but if you don’t need
to lose the weight then I would suggest
you mostly stick with a low carb diet of
with intermittent fasting of a feeding
window of 6 to 12 hours for the most
part that’s basically what I do I
usually eat within a 6 to 8 hour window
occasionally I’ll have some breakfast
and then I might have a 12 hour feeding
window but that’s not for the most part
again I don’t have insulin resistance so
weight loss is not a goal I’m just
trying to find out where do I function
the best so for some people at this
point you might want to experiment and
see where do you feel the best I still
don’t think that you should go into
grains or any inflammatory starches but
if you want to you could try getting up
maybe as high as 15% on the carbs that’s
still a relatively low carb diet and if
you’re physically active I think that
you could get away with that
some people might function a little
better at that but figure out where that
number is for you so 15% of carbs for me
would be about 75 grams I probably a
good bit lower that would be my highest
number on any given day for the most
part you want to stay probably somewhere
in the range of between 5 and 15 percent
of carbohydrates calories
so keep in mind that you want to learn
some principles there’s not a
one-size-fits-all for everybody but once
you understand the underlying principles
now you can start playing around with it
and see what does it take for you to
lose the weight you need to get off and
what does it take for you to maintain
and to feel the best that you can please
share this video with as many people as
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people out there get healthy and
understand the underlying principles
rather than just little things to do
that’s how you make it sustainable and
that’s how you get the most out of it
please share your comments if you want
to give this a try let me know how it
goes and as always thanks for watching