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One Meal a Day (OMAD) Tips and Tricks

Do you have an interest in OMAD? OMAD means one meal a day. It an acronym that many use to simplify their way of eating. Basically, it is a form of fasting that consists of consuming one meal a day.



While it may sound dramatic, it is proven to offer various benefits. Some of the benefits of OMAD include an increase in productivity and weight loss. It may increase metabolic speed while lowering the risk of type 2 diabetes.

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If you would like to take advantage of these benefits, follow the tips and tricks below.


One Meal a Day Tips and Tricks


Get Rid of the Temptation

Before you attempt to eat one meal a day, focus on getting rid of the temptation. If you are just starting on the keto or low carb diet, one of the number one steps to do is to get rid of the junk food at home.

If you have a lot of junk food at home, it is hard to resist the urge to eat it. You can donate any unopened junk food to local food pantries.

If it is out of sight, it is out of mind and can no longer tempt you before you have your meal. When you do not have the temptation around you, it is easier to stick to your plan of consuming that one meal that should keep you full the rest of the day.

Keep Yourself Busy

Staying busy is the best way to avoid snacking between that one large meal you will have at a particular time. It is easier to start snacking when you feel bored and have nothing to do. So, try to stay productive. Get your work done, do some of your chores, or even go for a walk.

If you have that urge to snack on something, try drinking some water and going for a walk or run. Spend time at the gym, find a new hobby, and even make calls to family and friends.

If you stay busy, the time passes by faster. Before you know it, you will have a few minutes left before it is time to eat your meal of the day.

Have a Designated Meal Time

Set a designated meal time and stick to it. Many people who follow the OMAD diet try to eat their meal in the middle of the day. Instead of eating first thing in the morning, have something to drink and then get your day started.

If you stay occupied for several hours, you will not even have time to think about eating. You can eat your meal in the afternoon as the evening starts to approach. While it may not be possible to eat at the same time every day, it helps to try. Your body will get used to having food at that time.

Drink Plenty of Water

Continue drinking plenty of water throughout the day. If you fill up on water, you will not feel as hungry. Some people feel hungry at times when they are dehydrated because they have not had enough water.

If you are drinking water, you are filling your body up with liquid and staying hydrated simultaneously. It is good for you and will work to your advantage to curb your hunger.


Get Enough Electrolytes

While drinking water is great for hydration, making sure you are getting your electrolytes is extremely important. Electrolytes are vital to cell and organ health as well as key in keeping your body’s function working properly.

One of my favorite ways to increase my electrolytes is with PerfectKeto. PerfectKeto has one of the best electrolytes. Actually, they have a few options, but my favorite is the unflavored capsules. I drink so many other vitamins daily for optimal health on the keto diet that I find taking a simple capsule for my electrolytes works best for me.

PerfectKeto also has daily electrolytes available in powder form to add to your water. My favorite flavors are pink lemonade and watermelon. These electrolytes are fairly new and I am still trying each one, but what I have found is that they are delicious and I love that I can increase my electrolyte levels while enjoying my water throughout the day!


Prepare a Protein-Rich Meal

Make sure the meal of the day contains plenty of protein. It would help if you had that protein for the energy that your body craves. A good meal will consist of lean meat with vegetables and a healthy fat.

For example, you may want to have roasted chicken breast with a loaded cauliflower and green beans made in a skillet with avocado oil. Other protein-rich foods include veal, beef, pork, eggs, and more. Get recipes for protein-rich meals you can make for your meal of the day.


New to Keto? Check out the Keto Starter Guide!

The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.

The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.

  • What’s a macro and why do I count them?
  • How do I find the best recipes?
  • What is ketosis and how do I get my body there?
  • What fruits are allowed on a ketogenic diet?
  • Will I get “Keto Flu” and what do I do about it?

Get the Keto Starter Guide today!

Helpful Tips for OMAD


Is eating one meal a day bad for you?

Eating one meal a day is unlikely to give you the calories and nutrients your body needs to thrive unless carefully planned. Choosing to eat within a longer time period may help you increase your nutrient intake. If you do choose to try out eating one meal a day, you probably shouldn’t do it 7 days a week.

Is OMAD good for weight loss?

Eating one meal per day promoted modest fat loss that didn’t occur with eating the standard three square meals per day, but not for the reason you might think. Many men simply found it difficult to consume such a large meal during their eating window — which unintentionally created a calorie deficit.

How long is OMAD diet?

However, the OMAD is really just an extreme variant of intermittent fasting or a more hardcore cousin of the Warrior Diet. The difference between OMAD and traditional fasting is instead of fasting for the typical window, like 16 hours, you fast for about 23 hours (including the time you spend sleeping)

Although OMAD is not for everyone, it is worth a try because you might like the results that come from it. Consuming one meal a day might seem drastic, but it has its perks. It is crucial to make sure the meal you consume is good for you. It should consist of plenty of protein to keep you energized and productive. If you eat the right food at the right time, you can have success with this fasting method.


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One Comment

  1. April 8
    OMAD is mot “extreme” — many of us use it as a maintenance routine.

    Also, the body tend to become accustomed to doing the same thing repeatedly, and after a while, many do not lose on this schedule.

    If a person will vary the meal that is eaten— say, lunch one day and dinner the next — then it becomes a 30-16 schedule, which does help with weight loss.

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