Fasting comes in many forms. There is a whole day, time-restricted, alternate day fasting, etc. Countless Americans are aiming at a restricted dietary eating pattern to lose the extra pounds. According to the pollster YouGov, 24% of US adults stated they’ve tried fasting for weight loss at least once.
But, because of the huge variety of choices and guidelines, it is difficult to know exactly what it is that they have to offer. Among the most popular ones are ADF and OMAD fasting. They both have their pros and cons, including a range of different benefits. Here is a detailed look at how both OMAD vs. ADF affects the human body.
One Meal a Day (OMAD Fasting)
Although consuming 3 meals a day is the most well-known pattern of eating, experts believe that rationing the meal frequency can have its own beneficial properties. Studies show that OMAD could improve overall health and lifespan.
OMAD is an eating pattern. It includes a 23 hour fast, after which people can eat anything they like. That includes a double cheeseburger, pizza, beer, healthy food, nuts, seeds, etc. For some people, one meal a day can be extreme. But, it does have its perks.
With OMAD fasting, they can experience:
- Weight loss
- Fat mass reduction
- Decreased cortisol
- Better blood pressure and cholesterol management
To burn fat, the body must create an energy deficit. That can be achieved by either boosting the number of calories people burn or curbing their intake. It doesn’t matter how much they would restrict the calorie intake; the result always leads to fat loss.
Those who use OMAD fasting are more likely to shed excess weight, mainly because they consume less overall calories compared to what they would eat with a normal eating pattern.
For example, in one trial on normal weight, middle-aged adults showed that restricting the number of calories they ate led to a much better body fat loss compared to people who consumed three meals a day.
Those practicing OMAD did feel hungrier. But, they also experienced a significant decrease in cortisol, cholesterol, and blood pressure. The practice also improved their overall body composition by reducing fat mass.
However, to maintain these benefits, people may need to adopt OMAD or some other fasting practice as a lifestyle.
People who fast routinely for 6 months and stop it for a very long time may not be able to go back to fasting right away. Those who have trouble sticking to fasts can use Temper fasting mints as part of their fasting practice. This product features an anti-munch cannabinoid known as THCV, which ensures a great way of blocking hunger and staying focused.
Alternate Day Fasting (ADF)
Alternate day fasting, also known as the “fast and feast” diet, is an eating regimen that’s very different from OMAD. People eat anything they want for one day and then fast the next. This is a pattern they should repeat time and time again.
It involves a feed day (where people can eat freely) and a fast day (where people can eat 25% of the energy needed).
With ADF, consumers can experience improvements in:
- Weight loss
- Insulin sensitivity
- Blood pressure
- Lipid profiles
According to experts, in just one month of ADF, volunteers in the study managed to lose about 7 pounds. In two to three months, they can lose 3% to 7% of body weight. Despite their heavy feasts, the results remained the same. But, it can be tricky to get into, just like OMAD.
People go for ADF because of how easy it is to follow once they get used to it. They don’t have to count the calories or bother about what they can and can’t eat.
OMAD vs. ADF – Which One Makes For a Better Choice?
At the end of the day, the best fasting style is one that fits your lifestyle! Both OMAD and ADF are popular and beneficial forms of intermittent fasting. They are a great way to boost overall health and body composition. And everyone should check with a health professional before making any drastic changes to their diet.
Is family dinner an important source of an emotional connection for you? Then ADF is probably a bad fit!
Do you like having days when you don’t have to this about what you can eat and when? Then ADF might be a good fit!
Practicing either of these fasting styles may create a lot of food cravings. If you’re struggling with cravings, check out this post to learn how Citravarin can make cravings easier to resist.
Not sure what style of fasting is best for you?
Take our fasting style quiz .
Everyone is different. So, there isn’t a black and white answer as to whether OMAD or ADF is better. Both methods have their own benefits and create a caloric deficit. So, regardless of what people choose, they can still lose excess weight. While boosting their overall health in the meantime.
To make the right choice, it can be a good idea to try both of them. See how they work for the body and the ways they affect it. It is much easier to take it from there and provide the system with the benefits it requires.