What are the drawbacks of the OMAD diet?

What are the drawbacks of the OMAD diet?

What happens to the body on the once-a-day, OMAD diet? How to follow the OMAD diet to reduce our body weight. We will see the advantages and disadvantages of this in this section. We traditionally eat 5-6 times a day on those days. Healthy food was available in those days but nowadays we prefer to eat fast food. So the weight goes on and on. To lose that weight we go to gyms and go on a diet. However, some people do not lose weight. This one-meal-a-day diet can help them. According to this diet, one can go without food for 23 hours a day and only eat for one hour without any restriction.

Researchers from the University of California tested fasting in humans. Fasting has been found to lower people’s cholesterol and blood sugar levels, increase the number of good bacteria in the gut, and improve the health of the body’s metabolism. So fasting twice a week or every other day will not only result in weight loss but also improve health. . In this article, we will take a detailed look at what to eat, what not to eat, what to do, and what not to do while on a one-meal-a-day diet.

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What is one meal a day diet (OMAD)



We eat three meals a day as well as two or three snacks, but if we follow this diet we should eat only one meal a day. You should fast for 23 hours and for the remaining 1 hour you can eat whatever you want without any restriction. By this, body weight will be reduced and digestion will be normalized. All you need to do for this is to eat nutritious foods during that one meal..most people eat only at night time. But you can eat at whatever time is right for you. Sometimes, beginners to this diet can eat green tea or black tea and some solid foods like eggs or apples. Because no diet can be said to match the body automatically.

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How the one meal a day diet works (OMAD)

Following a one-meal-a-day diet means eating fewer calories and eating more nutritious foods. When a person fasts for 23 hours, stored fat is used as fuel and provides energy to the body. As a result, the unwanted fats in the body are dissolved. Also, by following this diet, constipation will not occur, digestion will be smooth and the body’s ability to absorb nutrients will increase.

What to eat during this OMAD diet?

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Eat more vegetables like carrots, broccoli, cabbage, cauliflower, beetroot, radish, purple cabbage, Chinese cabbage, lettuce, bell pepper, sugar beet, peeled potato, spinach, and kale.


High GI (Glycemic Index) fruits like grapes, watermelon, mango, pineapple, and canned fruits should be eaten in small quantities.


Chicken breast, thinly sliced pork and beef, fish, mushrooms, beans, legumes, tofu, and eggs are high in protein. Eating it is very good.

Dairy Products

Eat whole milk, full-fat yogurt, cheddar cheese, feta cheese, buttermilk, homemade ricotta cheese, and cottage cheese.


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Whole grains

Brown rice, black rice, cracked wheat, millet, quinoa, barley, and corn.

Fats and oils

Olive oil, rice bran oil, sunflower oil, peanut oil, coconut oil, and almond oil. Nuts and seeds: almonds, walnuts, pecans, pine seeds, pistachios, macadamia, sunflower seeds, pumpkin seeds, and melon seeds.

Herbs and spices

Coriander, mint, dill, fennel, rosemary, thyme, oregano, garlic, ginger, onion, cumin, turmeric, black pepper, white pepper, chili, star anise, cardamom, garlic powder, and cloves.



Water, homemade lemonade, homemade electrolytes, water, fruit juice, and cold-pressed fruit juices should be followed during the diet.

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Foods that should not be eaten


High-GI fruits like grapes, jackfruit, mango, and pineapple should be consumed in small quantities.



Don’t eat fatty parts of pork and beef.


Fat milk, low-fat yogurt, cream cheese.

Whole grains

White rice should be consumed less and five types of vegetables should be eaten to balance it.

Fats and oil

Do not eat hemp seed oil, tallow, lard, vegetable oil, butter, and mayonnaise.


It is better to avoid cashews. Similarly, salami, fries, bottled jams, and jellies should be avoided.


Avoid bottled or canned fruit and vegetable juices, diet soda, soda, and energy drinks.

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What is mandatory?

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While we are on the OMAD diet we should eat three types of vegetables, two types of fruits, and protein foods in moderation.

  • Take half a cup of curd or a cup of buttermilk for digestion.
  • Eat less unsalted nuts.
  • Eat 80% dark chocolate.
  • If you want to eat something sweet, you should eat fruits, curd, etc. Water frequently.
  • Drink 3 or 4 green teas.
  • The body should be kept hydrated.

If you exercise while dieting, you should consume eggs before and after exercise.

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Can you exercise while on a diet?

Yoga Exercise


When you first start this diet, your body will have no energy because you haven’t eaten for so long. It is better not to engage in exercise at this time. If desired, yoga or stretching exercises can be done. After several days of starting this diet, do muscle exercises to prevent the muscles from shrinking and looking ugly as you lose weight. Whether you follow this diet or not, meditate regularly every day. If not, you can do small exercises like walking or running.

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Sleep is necessary

Physical Fatigue

Benefits of OMAD Diet: This diet helps insomniacs to sleep better. Insulin is better secreted in the body. Therefore, the bad fats in the body will be reduced and the heart will be smooth. Increases body strength. If you follow this diet twice a week, you will lose weight. With this diet, body cells are active and body fatigue is less.


It is mandatory to sleep for at least eight hours while following this diet. It helps in regulating the metabolism of the body.

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Problems during the Diet

Going on this diet is not that simple. In the beginning, you may feel extreme hunger and extreme fatigue while undertaking this diet. The body will feel weak.

Dizziness and lethargy may occur. Can’t focus properly on anything.


Metabolism may slow down in women approaching menopause. In conclusion, following this diet can produce great results. So you can lose weight and gain more health by following this diet as per your doctor’s advice today.

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