what to eat an a one meal a day diet
From the first of April 2019, I've been experimenting with eating just one repast a day, also known every bit the OMAD diet.
I stumbled across the OMAD diet a few years agone after researching optimum vegan diets that increase longevity and weight loss.
Afterwards getting lost in a YouTube session, I came beyond this vegan strongman who appeared to exist living in the middle of nowhere committed to powerlifting and eating one sizeable establish-based meal each day.
I was inspired to try OMAD, merely like many of us, I procrastinated to prioritise my health because I had besides much work on at the time.
But after quitting my full-time chore to go all-in on The Minimalist Vegan, I found myself with more bandwidth to focus on my health.
In addition to eating one repast a day, I started doing light resistance exercise, increased my average sleep and started a regular exercise of stretching. I'chiliad no longer running on adrenals and feel more rested and relaxed.
It'south amazing what lightening your load on commitments can do to your health!
Simply out of all of the new healthy habits, OMAD was the well-nigh impactful by far. And in this post, I'm going to share what I've learned through my month-long experiment.
Specifically, I'g going to share:
- A brief explanation of the OMAD diet
- The time of the day I eat my ane meal
- My challenges with drinks (i.e. coffee)
- The benefits I've found since starting OMAD
- Things I'll alter if I cull to keep this manner of eating
- My OMAD update
Quick caveat: I'k past no means a health professional, and I did non seek whatever medical advice before starting my OMAD diet. I'1000 purely sharing my feel with you lot to give you real insight and feedback on what it's like to eat ane repast a twenty-four hours. If you lot want to try out the OMAD diet, I advise you lot seek communication or at least practise your own research.
With that out of the mode, let's get into information technology.
What is the OMAD nutrition?
Eating ane repast a twenty-four hour period is a form of intermittent fasting or time-restricted eating. Intermittent fasting is usually when you would swallow in an 8-hr window, say 12 pm to eight pm and fast for the other xvi hours (including sleep). People in the know of this approach would refer to the divide as the 16:8 fast.
OMAD takes intermittent fasting to another level with your eating window decreased to 1 hour, leaving you with 23 hours to fast. This is a 23:one ratio.
When is the best time of the day to eat your 1 meal a day?
From what I've read online, it'south common for folks on an OMAD diet to eat in the evenings. I couldn't find any specific reason equally to why evenings became the recommended time window.
During my experiment, I chose to eat my one repast sometime between 12 pm and 2 pm. In that location was no science behind my decision; information technology simply felt correct.
Having said that, though, when you eat simply ane repast a day, you are tasked to eat a significant corporeality of nutrient in a brusk amount of fourth dimension. So for those of the states who get tired after lunch, because your body is decorated digesting food, this feeling is undoubtedly amplified when you lot're eating a supersized repast.
I accept the benefit of working from dwelling and tin control my hours. So after lunch, I tend to remainder for a while before getting dorsum into work.
For this reason, I tin understand why it might make more sense to have your eating window in the evenings, to sustain more energy during the twenty-four hour period, and avoid the afternoon crash.
What can you drink on an OMAD diet?
With any intermittent fasting, it's vital to ensure you lot're adequately hydrated. And so for sure, during my OMAD experiment, I drank more h2o than usual. I couldn't tell you how many litres on boilerplate, simply I e'er like to ensure that I'g fairly hydrated, which you lot can test by the clarity of your urine.
Just outside of h2o, I did drinkable coffee and tea. Now, nearly intermittent fasting guides will advise that you can only consume calorie-costless drinks when fasting. And then this would include blackness coffee and herbal tea.
Upon further research, I found that some wellness experts suggest that these drinks are not advisable to swallow during a fast equally coffee and tea contain xenobiotics which needs to exist candy by your liver or gut.
Okay, I must admit that I did have coffee and tea with either nut or soy milk, well-nigh l% of the calendar month.
So if I were a purist, I wasn't technically fasting past the book. This is my next challenge, which I will talk over later in this post.
What are the benefits of eating one meal a day?
Weight loss
It'south been widely reported that intermittent fasting is an effective method for weight loss. And it makes sense. You lose weight by creating a calorie deficit, e.thousand. calories burned to exceed calories consumed.
It's unlikely that yous'll exist able to eat a full mean solar day worth of meals in only one sitting; therefore you'll naturally be consuming fewer calories than you lot unremarkably would—giving yous a better chance to attain a deficit.
I've written nigh the claiming of existence an overweight vegan, and I'd exist lying if I wasn't curious to meet if the OMAD diet would have whatsoever bear upon on my weight.
At the fourth dimension of publishing this commodity, I've participated in OMAD for 28 days. And in that time I've lost iv.3kgs (9.4lbs). It's not groundbreaking, but it is encouraging considering I haven't been eating like an angel (more on that after).
Salvage money
What does it toll y'all to eat breakfast, luncheon, dinner and snacks every solar day? At present reduce that cost by roughly 70%, and that's how much you'll be saving past eating one meal a day.
Eating all day is expensive, and it becomes credible when yous come across the results in your bank account. You buy fewer ingredients and swallow out less. This is an underrated benefit of the OMAD diet.
Salvage time
Another excellent benefit of OMAD is the fourth dimension you salvage, not thinking about nutrient. Now in the first 3 days, all I could think about was food. Only one time I got by that, information technology felt like I freed upward a few actress hours each twenty-four hours to get on with life.
Just thinking about how much time is spent planning, preparing, travelling to consume food each mean solar day. Information technology blows my heed how much fourth dimension nutrient takes up in our lives.
I know Maša was sometimes envious of me in situations where she'd exist scratching her head well-nigh what to eat for dinner, and I was off doing my own thing.
Discipline
If y'all're interested in challenging your willpower and improving your self-subject area, eating i meal a twenty-four hour period will provide for some skilful exercise.
I love testing my comfort zone, and this last month has made me uncomfortable at times. But like all painful situations, when you overcome it, it improves your self-confidence and mental toughness.
What are the challenges of eating 1 meal a day?
Getting through the offset three days
Equally I mentioned above, getting through the first couple of days on the OMAD diet was hard for me. I experienced intense hunger pains and loss of energy in the evenings (I was crashing at 8:30 pm, which was unusually early for me).
Merely in one case I got over that iii-twenty-four hour period hump, my torso started to adjust as I settled into a new routine.
Navigating social situations
I loved challenging myself to bring a positive attitude in social environments where I wasn't eating due to my OMAD delivery.
Nevertheless, I did experience that friends and family felt uncomfortable at times because I wasn't participating in a shared repast.
I remember on Maša'southward altogether, we went out to dinner with her family, and I happily sipped on water for a couple of hours while the gang ploughed through a three-course repast.
Just for the virtually part, people are understanding, and it often becomes a bespeak of chat. Furthermore, I've been vegan for five years, and then people in my life take lots of practice with me doing different things at the dinner table.
Getting enough nutrients
With one meal a day, in that location'south less opportunity to ensure you get plenty nutrients.
Also, I've read that people eating an OMAD diet can feel entitled, or deserving of food once they get to their eating session. This kind of mentality can atomic number 82 to overeating or binge eating unhealthy food.
I can certainly relate to this feeling of entitlement. My internal dialogue would say things similar, "I've waited 24 hours for this repast, I should be able to eat what I want". Information technology'due south easy to go caught in this mindset as your meal becomes an upshot.
If you're not careful, you lot may end up overeating junk nutrient, and thus creating a calorie surplus.
Is eating 1 meal a day sustainable?
After eating OMAD for a month, I easily feel similar it tin can get part of my lifestyle—or at least something that I practise on and off for the residue of my life.
I love the benefits of saving fourth dimension and coin while keeping my weight downward. But if I determine to proceed it going I'd make a few tweaks;
- Remove tea and java entirely in fasting hours, and stick to water.
- Drink one cold-pressed juice to start my repast, followed by a large buddha bowl for a variety of nutrients. Also, juices and bowls take many variations, so I can go on things interesting.
- I would consider tracking my calories to see the quality and multifariousness of nutrients I'm consuming.
Now I tin confidently make claims to these adjustments because I've already established a addiction of eating ane meal a day. The hard function is washed. It's at present time to refine and optimise for amend health and performance.
Anyway, that's my experience of eating 1 repast a day. I'm keen to explore this lifestyle in more than detail and greater commitment to healthier foods.
My OMAD update
Equally I write this update, I continued eating one meal a day for three months in total. The last time I checked my weight, I had lost eight kgs (17.6 pounds).
I addition to OMAD, I was consistent in exercising at home for 7 minutes a day, using this app. I felt incredible with these two new habits, and my body was transforming. Simply with demanding work commitments, I, unfortunately, got unwell, which forced me to break my streak.
I'grand an all or nothing blazon of person, so I tend to beat myself upwardly when I break promises to myself. I pushed through with OMAD but had a cheat day here and there.
I continue to follow OMAD today. Notwithstanding, I do have days where I might snack on some food in the evenings, or consume out occasionally with my married woman.
I haven't recorded my weight since my concluding weigh-in, just I feel and wait the aforementioned. More importantly, I'm not and then hard on myself, and I still consume far fewer calories than I was before I started eating 1 meal a day.
Have y'all tried OMAD earlier? What was your feel like? Let me know in the comments beneath.
Source: https://theminimalistvegan.com/one-meal-a-day/
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