OMAD? Why Eat Only One Meal a Day?

You may think that intermittent fasting is one of those buzzwords that everyone on the Internet uses, but that it doesn’t mean much.

Actually, it does. It offers a wealth of benefits for health, cognition, and weight loss. Now, there are a variety of ways in which you can practice intermittent fasting. One of these ways is OMAD.

But what is OMAD, and how does it work? With this post, we’ll look at this practice in more detail and look at some of its benefits.

one meal a day OMAD intermittent fasting

What is OMAD?

OMAD or One Meal A Day simply means that you eat one meal a day. It’s the longest form of daily intermittent fasting and equates to fasting for 23 hours and eating for one.

Because of this, OMAD doesn’t need calorie restriction or any specific macronutrient composition. This sets it apart from many other diets.

Some OMAD Benefits

OMAD’s benefits are much like the benefits of intermittent fasting. Now, you may think why should you try it if the benefits are the same? Considering this question, let’s look at some of the OMAD benefits you’ll get when you choose to eat only once a day.

More Fasting Benefits

It’s a longer and more advanced way of intermittent fasting. So, you’ll enjoy all the benefits of intermittent fasting, but on a deeper level.

Some of these benefits include:

  • Increased human growth hormone (HGH) levels.
    • When you fast, your levels of this hormone go up, which means you’ll burn more fat and build more muscle.
  • Lowered inflammation levels.
    • When you fast, your body redirects its energy towards repair. This, in turn, reduces inflammation.
  • Decreased disease risk.
    • When you fast, you have better blood sugar control, metabolic health, and even a reduced risk of cancer. It is because fasting lowers your inflammation levels.
  • Increased autophagy pathways.
    • When you fast, your body repairs and detoxifies itself from any toxins.· 
  • Natural shift to ketosis.
    • When you fast for extended periods, your body naturally moves towards burning more fat for energy instead of glucose.


One of the greatest benefits of OMAD is that it’s very simple. For one, you don’t have to plan three meals a day. This means you don’t have to figure out what’s for breakfast, what’s for lunch, and what’s for dinner.

Also, because you don’t necessarily have to focus on macronutrients, you don’t have to look at specific foods to fulfill these needs. This makes meal planning a lot simpler. Keep in mind, though, that it’s best to focus on real, nutrition-rich foods.


It’s simple, OMAD makes you more productive.

Just think about it, while you’re working and busy with something, you’re focused. Now your lunch break comes up, and you must eat. This breaks your focus and productivity. With OMAD, this doesn’t happen.

It goes further than this, though. It also eliminates the sluggishness you’ll often feel after eating your lunch. This is simply because there is no lunch.

A reason for this is that it improves your insulin resistance. So, you’ll no longer be on a roller coaster of ups and downs.

Also, when you fast, your body activates your sympathetic nervous system. This releases adrenaline, cortisol, and growth hormone into your bloodstream. In ancient times, this was necessary to make our ancestors efficient at hunting for food.

Nowadays, while you don’t have to hunt for food, it does improve your cognition and focus.

Weight Loss

Let’s not forget about the weight loss benefits. OMAD for weight loss is an excellent way to burn excess sugar and fat in the body.  In fact, studies show that intermittent fasting burns more visceral fat than a traditional low-carb diet.

Besides, because you’re only eating once a day, you’ll consume far fewer calories.

It’s simple, when you burn fat and restrict calories, you lose weight. As such, OMAD is an effective way to burn fat and lose body weight.

23 1 OMAD style intermittent fasting
Sometimes OMAD fasting is called “23/1 intermittent fasting,” meaning that you fast for 23 hours a day and eat during a 1 hour window.

Temper: OMAD with No Mad

There you go, now you no longer have to ask, “What can OMAD do for me?”. This guide has shown you what it is and what some of its benefits are.

The biggest difficulty that people have in picking up OMAD are cravings and the distractibility and irritability those can cause. People who make dinner their one-meal-a-day often find afternoon cravings that slowly but surely intensify until meal time. Alternatively, if a faster has their one-meal-a-day in the early afternoon, late-night cravings accompanied by sleep disruption can be their biggest challenge.

If you are experiencing these cravings or are concerned about developing them, consider our fasting mints. They use an “anit-munchie” cannabinoid to block your cravings and make it easier to fast.

It’s simple too, if you eat in the morning, you take one in the afternoon. Likewise, if you eat in the evening, you take one in the morning. If you want to know more, visit our website for more information.