It is not a new story where we start some diet for weight loss and fail miserably. Again we jump to some other diet and try if it works or no. You got to be very careful if don’t know where you are going because you might not get there!!! Like every room has a door, there is a way through all the blocks. That new light or way for weight loss can be through OMAD diet. The OMAD stands for One Meal a Day. This is quick, easy, not messy and the best part is there is no calorie counting. Read on to know about The OMAD Diet. As well as the benefits of one meal a day diet plan for weight loss.
The OMAD Diet for Weight Loss:
What is the OMAD Diet?
Omad is an extension of Intermittent Fasting. Omad stands for One Meal a Day diet. The OMAD diet works on the principle of calorie restriction. You fast for 23 hours a day, and you get 1 hour for your meal. Consumption of only one meal means you are cutting down on extra calories from the other meals in a day. Along with it, there is a consumption of nutritious and low-calorie food once a day. It can either be in the morning or at night, depending on your convenience.
Is OMAD good for weight loss?
When the body is fasting, it uses fat reserves as the fuel for energy. This leads to fat breakdown and utilization. This helps maintain lifestyle-related disorders. It also lowers inflammation levels and increases human growth hormone (HGH) levels that help you burn fat.
Consumption of fibrous fruits and vegetables leads to less sugar and fat absorption in the body. The fiber also improves digestion and relieves constipation. All these things collectively lead to weight reduction.
Benefits of the OMAD diet:
- OMAD diet leads to weight loss: Intermittent fasting and only 1 meal per day reduce the calorie intake, thus promoting weight loss.
- Helpful in Type II Diabetes: Intake of high fiber, low glycaemic index foods controls the blood sugar spikes. Weight reduction also helps in reducing hyperinsulinemia.
- Heart-friendly: It reduces visceral fat and improves cardiac function.
- Feel Light: Intermittent fasting reduces the fat deposits in the body, making you more active and less fatigued.
- Induces self-control: The OMAD diet inculcates the habit of selecting nutritious foods. Consciously, with practice, you will overcome your cravings and overeating.
Side Effects of the OMAD diet:
- Overeating or binging: When you begin with OMAD, Fasting for 23 hours could tempt you to choose unhealthy food options. You get uncontrollable cravings for junk food and desserts. This improves with time. As your body starts accepting the routine.
- Hypoglycemia: There is always a risk of a lack of energy. In a severe case, the person may black out. Other symptoms include constant hunger, fatigue, shakiness, inability to concentrate, and irritability. This too improves with time.
- Consistency: Calorie restriction will initially cause weight loss. But it is difficult to stick to this routine on a permanent basis. Hence, this might lead to weight recycling.
- Physical and Psychological symptoms: Intermittent fasting increases stress on the body, leading to anxiety-related disorders like nausea and mouth ulcers. Acidity may become a problem if your other lifestyle traits are improper. Ex. Improper sleep and OMAD in combination may lead to acidity and reflux.
- Sleep Disorder: Intermittent fasting and calorie restriction might affect the central nervous system. This may affect your clarity, focus, and sleeping patterns.
- Difficult to follow: It takes strong willpower and fortitude to stick to this diet pattern.
Omad is definitely not a good option for those who lack motivation and cannot resist temptations.
Foods to include in the OMAD diet:
| Vegetables | Green leafy vegetables, carrot, broccoli, cabbage, cauliflower Beetroot, lettuce, bell peppers, sweet potato, gourds |
| Fruits | Apple, banana, orange, grapefruit, grapes, cucumber, tomato, peach, plum, lemon, lime, pineapple, and berries |
| Animal Protein | White meat like chicken, lean meat, fish, and eggs |
| Plant protein | Pulses, legumes, dals, mushrooms, soy, tofu, nuts, and seeds |
| Milk and its products | Full-fat milk, full-fat curd, cheese, buttermilk, and paneer |
| Whole Grains | Brown rice, black rice, broken wheat, millet, quinoa, and barley |
| Fats & Oils | Omega-3-rich olive oil, MUFA-rich rice bran oil, sunflower butter, Peanut butter, coconut oil, and almond butter |
| Nuts & Seeds | MUFA and PUFA-rich nuts like almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, and melon seeds |
| Herbs & Spices | Mint, fennel, thyme, oregano, garlic, ginger, onion, coriander, cumin, turmeric, pepper, cardamom, and clove |
| Beverages | Zero-calorie beverages like water, homemade salted lemonade, green tea, black tea or black coffee without sugar |
Foods to Avoid On the OMAD Diet:
| Fruits | Consume Grapes, jackfruit, mangoes, chickoo, sitaphal, and pineapple in very small amounts |
| Tinned foods | Tinned meats, pineapples, cherries, jams, jellies, or olives, as they contain lots of preservatives, sugar, and salt |
| Milk and its products | Low-fat milk and products, flavored yogurt, and cream cheese |
| Grains | High glycaemic index grains like rice and refined flour, as they might lead to weight gain |
| Nuts & Seeds | Limit consumption of cashew nuts, as it might also lead to weight gain |
| Fats & Oils | Trans fats are found in margarine, lard, vegetable oil, butter, and mayonnaise to prevent heart disease |
| Beverages | Packaged fruit and vegetable juices, aerated drinks, and energy drinks contain simple sugars that lead to weight gain |
Do I need to exercise in the OMAD Diet?
- When you are new to OMAD, you might feel mentally fatigued. Thus, you can avoid working out initially.
- You can always start with mild stretching and yoga to keep yourself active.
- Later switch to light muscle toning or strength training. Start with light weight lifting, leg resistance exercises, and core muscle training.
- A simple walk or jog, or swim will also help to maintain your health.
Who should not follow the OMAD diet?
- Diabetics on insulin.
- People with severe renal or liver disorders.
- Pregnant and lactating women.
- People suffering from hyperacidity should avoid OMAD.
Simple Tips to Follow the OMAD Diet for Weight Loss:
- Keep yourself sufficiently hydrated.
- Start by following the pattern for 1-2 days a week.
- Then gradually increase the number of days until you are comfortable.
- You can choose the time of the meal according to your convenience.
- It is important to eat at the same time every day.
- You can consume 3-4 cups of zero-calorie green tea or spice teas during the fasting phase.
- Consume an egg or 1 serving of nuts before working out.
- Drink coconut water post-workout to replace the electrolytes.
- Sleep at least 7 to 8 hours.
- Avoid junk foods and juices.
Check out our Indian Diet plan for intermittent fasting and weight loss video.
Sample of Indian Omad diet plan:
One meal a day sample for Vegans:
1 cup Salad (Lettuce leaves + Broccoli + Blueberries + Cucumber + tomato + Boiled chickpeas +soaked almond, Avocado + Flaxseeds , Sunflower seeds)
+ 1.5 cups Brown rice Pulav OR 2 small Roti (Bajra, Jowar, Ragi flour ) OR Millet Khichadi
+ 1 Cup Dal palak OR Black bean in gravy OR Lobia Curry
+ 1 Cup Any green leafy vegetable
+ a glass of Sol kadhi OR Masala chaas OR Salted kokum sarbat + 2 tablespoon chia seeds.
+ 1 cup mix fruits + 1 tsp chia / flax seeds / Sunflower seeds
- You can have all of these , or select your options as per your hunger
- Through the 23 hours of fasting, you can have zero calorie beverages like water, homemade salted lemonade, green tea, black tea or black coffee without sugar
One meal a day sample for Vegetarians:
1 Cup Veggie Salad (Mushroom, broccoli, flaxseeds, Tofu/ Paneer, Salad leaves, celery, cabbage, carrot, Avocado)
+1.5 cup Brown rice Pulav OR 2 small Roti (Bajra, Jowar, Ragi flour ) OR Millet Khichadi OR Oats
+ Paneer Bhurji OR Paneer in Tomato gravy OR Kulith dal OR Dal Palak OR Rajma / Chola
+ 1 cup any green leafy vegetable (Drumstick leaves, Radish leaves, Rajgeera leaves, Palak, methi)
+ a glass of Sol kadhi OR Masala chaas OR Salted kokum sarbat + 2 tablespoon chia seeds.
+ 1 cup mix fruits + 1 tsp chia / flax seeds / Sunflower seeds
- You can have all of these, or select your options as per your hunger
- Through the 23 hours of fasting, you can have zero calorie beverages like water, homemade salted lemonade, green tea, black tea or black coffee without sugar
One meal a day sample for Non-Vegetarians:
1 Cup Salad (Mushroom, broccoli, flaxseeds, Sunflower seeds, Avocado, Boiled eggs, Salad leaves, celery, cabbage, carrot)
+1.5 cup Brown rice Pulav OR 2 small Roti (Bajra, Jowar, Ragi flour ) OR Broken wheat pulav
+ 1 cup Thai Chicken or Fish Curry (Any chicken /Fish/shrimp/ pork dish )
+ 1 cup any green leafy vegetable (Drumstick leaves, Radish leaves, Rajgeera leaves, Palak, methi)
+ a glass of Sol kadhi OR Masala chaas OR Salted kokum sarbat + 2 tablespoon chia seeds.
+ 1 cup mix fruits + 1 tsp chia / flax seeds / Sunflower seeds
- You can have all of these, or select your options as per your hunger
- Through the 23 hours of fasting, you can have zero calorie beverages like water, homemade salted lemonade, green tea, black tea or black coffee without sugar
Other Options :
If you find Omad diet is not a perfect fit for you, You can choose from the following:
- Intermittent Fasting diet plan 16: 8
- Indian Keto Diet plan for weight loss
- Vegetarian Keto diet plan
- Indian Version of the Atkins diet plan
- 1200 calories weight loss diet
- Low carb diet plan for weight loss
Endnote:
OMAD diet is effective in weight loss and prevents weight regain. But, each individual will react differently to the OMAD diet. It will work wonders only if you make a healthy lifestyle change. Always take advice from the qualified professional before experimenting anything new. The best route to sustainable living is through a healthy balanced diet, regular exercise, and healthy lifestyle.
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Thanks for your detailed information regarding the IF and OMAD diets. Much appreciated! A quick question regarding the “+ 1 cup any green leafy vegetable (Drumstick leaves, Radish leaves, Rajgeera leaves, Palak, methi)“ Part of the meal. Is this to be had as raw or cooked? If it’s raw, how is the different than the salad we had? And if it’s cooked, hiw is that different than the daal Palak option already included? If you can shed some light in this, I would greatly appreciate. Thanks again!
Hi Jignesh,
Thank you for reading at Dietburrp.
this is to be consumed in cooked form. Basically the palak leaves in the dal was added to get you to eat some more fiber …. see , when you are having only 1 meal , then from nutrition point of view , it shoulb have suffient macros and micros . Green veggies , unlike our other vegetables are rich in minerals. so if that 1 sabji that you eat with your dal and roti is nutrinally adequate, it will help , hence instead of other, green leafy veggies are preffered. Ofcourse you can add more variety , his diet isonly a 1day sample.
so the point is to get enough fiber and minerals and hence you see more greens every where…
Thank you for the article!! You are an inspiration to us all! I personally lost 40 POUNDS using this method for just 3 months! I hope this can help some other people in their weight loss journey.
Its informative article thanks.
Thanks :)