If you’re looking for ways to lose weight fast, it may be time to study and implement the OMAD Diet plan. Losing weight requires a proper diet and a healthy lifestyle. But with proper discipline and the right foods, you can overcome the challenges that you may encounter in intermittent fasting.
What is Intermittent Fasting
Intermittent Fasting (IF) is now popular in many places all over the world when it comes to health and fitness ideas. It is a pattern in eating where you follow cycles that is just between the periods of fasting and, of course, eating. It does not focus on the kind of foods you should eat but more on the time when you should eat. It is just doing fasting and eating alternately. Here, you are technically speaking of fasting more than eating. This is also known as 16/8 since you are fasting for 16 hours and just limit your eating to an 8-hour eating schedule.
Benefits of Intermittent Fasting
Having intermittent fasting has several benefits to your health condition. Many people say that intermittent fasting makes them feel better and still have more energy during the fasting period. Hunger is an issue only in the beginning. However, if your body is already used to intermittent fasting, it is not anymore a big issue for you. But how does intermittent fasting really works for those who want to lose weight? Here are some of the benefits and advantages of intermittent fasting:
- Lose weight and belly fat is one evident results in doing intermittent fasting since there is limited calorie intake taking place in your body
- There is an improvement in blood pressure, blood sugars as well as cholesterol
- It changes cell function, genes, and body hormones such as dropping insulin levels, which leads to lowering of risk to diabetes, fat burning, an increase of growth hormones, cellular repair processes, genes, and molecules’ longevity and disease’ protection
- Stress and inflammation of the body can also be reduced
- It is also beneficial for having a healthy heart
- It may also help prevent cancer and even reducing several side effects of chemotherapy
- It is also said to be good for the brain since what is good for your body is also good for the brain
- It may help prevent Alzheimer’s disease, which is one of the most common illnesses in the world
- You may live longer because it has benefits for your health as a whole
Will Intermittent Fasting Slow My Metabolism
Many people believe that having intermittent fasting slows down metabolism. When you are restricted with calories, your metabolism also slows down. However, studies have shown that intermittent fasting can actually increase your metabolism instead of slowing it down. But doing a short-term intermittent fasting will result to its opposite. Just do the right way of fasting, then your metabolism will increase. The rise of the hormone norepinephrine is the cause of the increased metabolism in intermittent fasting. Therefore, you have to watch out for the calorie content of the foods that you are eating. Have a calorie count as you prepare your meal for the day.
What is OMAD?
One Meal A Day (OMAD) is a form of diet that refers to intermittent fasting. It is also known as 23:1 because this is where you fast for 23 hours and eat only for a 1-hour window every day. The main rule here is to eat once a day. Remember, you just have to eat only once a day. It means strictly no snacks. However, you can drink beverages free from calories such as water and a moderate amount of black coffee or even tea anytime you want to have it. Although you eat only once a day, you need not stay away from beverages to avoid dehydration. It is better to keep yourself hydrated because it is one of the keys to losing weight. So, drink plenty of water, coffee, or tea as you follow intermittent fasting with OMAD. Diet soda is still okay to drink since it does not have calories. For soda lovers, still, you can have it while fasting. But there are questions that you must answer to yourself. Can you just eat once a day? Can your body sustain it? If yes, intermittent fasting with OMAD is suited for you.
When Should I Eat on OMAD?
There is a suggested pattern to be followed in intermittent fasting with the OMAD diet. Choose a four-hour pattern of the day. For example, you can have it from noon to 4 p.m. or 2 to 6 p.m. It is suggested that you eat your one-day meal after your most active time of the day. Always remember to eat within the chosen hour consistently each day. You have to eat at the same time every day if you wish to be consistent in your schedule. It is not easy, but with self-discipline, you can do it. Your determination to lose weight is necessary if you wish to achieve your desired goals and targets and see better results.
What Should I Eat on OMAD?
You should be smart in choosing your meal. See to it that on your plate are a combination of healthy foods since you will be eating only once a day. You can eat whatever you want, but be sure to do away with malnutrition. Others still eat pizza and burgers while doing fasting with OMAD. It is still okay as long you do it on your scheduled eating time. It is still better if you include fruits, vegetables, healthy fats, whole grains, and enough protein in your meal. Aim for at least eating foods with a total of 800 calories, which includes all the necessary nutrients needed by your body. However, the number of calories needed by the body to lose weight will depend on some factors like your age, gender, weight, and other activity levels.
You have to compute the required daily calorie requirement. Take note also to vary meals to be prepared every single day to ensure their nutritional value. Look for a suggested meal in different sources. Aside from counting food calories, you should also drink more water (1-2 liters per day), increase protein intake, cut carb consumption, and eat more fiber. One thing that you should consider is eating your food slowly. It would be best if you practice mindfulness when eating because this will increase the feeling of fullness, decrease the calorie intake, and eventually will lead to enhancing weight loss.
How Much Weight Can I Lose on OMAD?
Doing daily fasting can help your body slim down. When you eat your meal just once a day, you will surely lose weight. However, it would help if you still were careful in achieving good nutrition in your meal. You should maintain a healthy diet although you are eating only once a day. Losing weight is always associated with fewer calories. In doing the OMAD, you can get surely lose weight if you will do it right. You have to count the calorie content for at least 800 calories per day.
According to some reviews, intermittent fasting can reduce your body weight by around 3-8% over the period of 3-24 weeks. When you regularly examine your weight, you will notice a weight loss rate of approximately 0.55 to 1.65 pounds (0.25-0.75 kilograms) every week. Others say that following the diet for at least 10 weeks will achieve positive results. Here, you will lose weight at an estimate of 3 to 5 kilograms. Just follow the diet properly in order to see better results. Don’t forget to stay accountable to your weight loss. You should weigh yourself regularly (as much as possible on a daily basis). Here, you can compare your previous weight to the current one. You can have a food journal with a list of food intake for the day. This is a good idea to monitor the calorie count and to check whether you are still on the right track in having a nutritious daily meal.
Generally, losing weight is not just about fasting or having a healthy diet per day. Aside from what you eat, you have to check your lifestyle. Do you have proper exercise such as aerobic? Do you have enough sleep schedule? These are just some of the questions you should ponder. Losing weight should go together with being healthy, not just physically but, of course, mentally and emotionally. Have a balanced life for you to be happy and enjoy every single day of your life.