In one of my previous posts, I talked about intermittent fasting for those who can do it effectively. Another effective and relatively easier way to burn fat is to eat one meal a day for weight loss. I tried this method for 15 days and noticed a remarkable difference, i.e I lost 2.02 pounds almost effortlessly in two weeks. So we can safely say that by eating one meal a day or OMAD as it is popularly referred to across the web, you can lose one pound a week.
Calorie counting? Does it really work?
Yes it does, but you need not literally count the calories you consume every day. The bottom line is that your fat loss results depend on your calorie intake and burning rates. Essentially, you need to burn 500 calories or reduce the intake by 500 calories per day to lose 1 pound in 7 days. Usually an average meal gives you 500 to 700 calories, which simply means that you can meet your calorie reduction goal by simply skipping one meal a day. That is what OMAD is all about.
How OMAD works
When you are eating just once a day, your body remains in constant fat burning process as it requires fuel or energy from whatever source is available. When there is no supply of regular food, stored fat is the next choice for your body to take energy from. Here the trick is, before your body goes into starvation mode, which triggers fat storing process, you eat your next meal, and your body stops short of going into starvation mode, and fat burning continues.
In fact, most dietitians allow one or two no-calorie food or liquids such as tea or coffee so that your body is tricked into believing that there is no starvation, which works in your favour.
Losing one pound a week by fasting or eating one meal a day
Though many people may not be comfortable with this weight loss method, it works wonders for those who can follow it comfortably. At the core of this formula is fasting, which is a good way of losing weight effectively anyway. If you fast quite frequently, then you will not have any difficulty in following it. However, if you have never fasted, then you will need some time to achieve the desired result.
One meal a day or OMAD lifestyle, is it practical?
Not really, but you are not supposed to make it a lifestyle. I’d never suggest or recommend that. However, you can follow this method for a week or two every three months. Not only will you lose some weight, but your overall health and digestive system will also get a boost. Some people observe fast once a week, which is equally effective.
It will be not be out of context to mention that in India, it is very common to observe fast during many festivals and religious occasions throughout the year. Apart from the religious reasons, the scientific explanation of these customs and festivals is obviously good health, which is indirectly related to prosperity.
Restricting calorie intake for good heart health
Those who restrict their calorie intake because of their nature of job, are often least likely to suffer from any heart disease. For example, if you eat your breakfast and don’t get time to have lunch, you will actually cut your calorie intake. Though not recommended every day, following this pattern of eating twice a week will work wonders for your heart and overall health.
Alternate day fasting
Many health enthusiasts went one step further by eating every alternate day only. This method is neither recommended nor effective. In fact, this will do more harm than good in the long run. Secondly, this is not a practical solution as it is really not possible to not eat completely unless you stay at home, without doing anything. What is the point in staying at home if you cannot even eat what you like? So the next and practical solution is one meal a day or OMAD as many prefer to call it.
Benefits of one meal a day
- Decreased hunger
- High concentration and mental agility
- Better productivity (If too much physical activities are not required)
- Weight loss
- Overall better health
- Blood sugar control
- Increased insulin functions
- Natural calorie restriction
- Good for heart health
Some people may have the following side-effects of eating one meal a day, OMAD
- Low energy during the day, especially if your work involves physical activities
- Fatigue
- Constipation
- Headache
- Less time to spend time with your family
Are you on medication? Don’t go for OMAD
It goes without saying that those on any kind of medication must consult their physician first before trying any new diet or weight loss plan. You never know how much energy is required by your body to maintain its routine functions whilst providing enough energy for medication. Even if you take diabetes or BP medication, make sure that you fast only after a proper consultation with your physician.
Are you ready for OMAD diet? Only you can answer it.
Last but not the least, the OMAD lifestyle depends a lot on your body type and how it adapts to the new diet pattern. Though some stress and low energy will obviously be noticed in the initial days, if it becomes difficult to go about your daily routine with this diet plan, then it is not suitable for you. On the other hand, if you are quite comfortable with your new diet without too much adjustments or suppressing your cravings, then it will work for you.
You goal should be to find out how it works for you by making slight changes to it. You can try taking liquid diet to get the feeling of fullness without actually consuming any calorie. Some people prefer a heavy lunch, others may be comfortable with a heavy dinner. You need to decide and judge which meal works best for you. Find out the best OMAD plan to suit your body and overall health. You can try it every 3-4 months.
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