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One meal a day is the best diet plan for losing weight. If you have too much weight, this diet plan for you. It is the best solution for losing weight, so no matter what do you eat.

What is one meal a day diet plan or OMAD?

It is a weight loss diet method, also called intermittent fasting. One meal a day is a period of time without eating or drink anything and containing calories with a short time for eating.

Most of the people following OMAD usually eat their meal during supper time. Then fast until the following evening or later. However, some research source suggests:

The first source says eating breakfast may help glucose control, later within the day. It reduces the danger of type 2 diabetes.

But the second source says, skip breakfast may very well be beneficial to decrease calories. So, it is fasting depends on you which time of food you can try to skip.

What is one meal a day diet plan?

How to make an OMAD diet plan?

The first way is, the diet utilizes a kind of intermittent fasting known as 23:1. This suggests a person spends more or less 23 hours of the day fasting. Leaving at least 1 hour per day for consuming calories.

Then the second way is, eating in an 8-hour window, say 12 pm to 8 pm, and fast for the other 16 hours counting sleep. This approach would refer to the 16:8 fast.

And the third way is, fasting 15 hours far day for 1 month than it improves the body cell. And it helps to prevent diseases.

Benefits of one meal a day

It is a simple and saving time beneficial diet. It is easy for your life. However, you don’t have to hurry for breakfast in the morning. So, you can save valuable time. You don’t have to bargain on lunch and cheat on your diet. Intermittent fasting is an effective method for weight loss, so some benefits to give in below:

  • Weight loss easily
  • Cheating on your diet food
  • Saving your valuable time
  • Easy to follow because not need to count calories and
  • Eating all kinds of foods

This diet results in weight loss

Intermittent fasting and just one meal a day reduce calorie eating thus promoting weight loss. It reduces intuitive fat and improves internal function. Intermittent fasting reduces the fat deposits within the body making you more active and less tired. This diet intrudes the habit of choosing nutritious foods. Consciously with practice, you’ll overcome your hunger and overeating.

Why is this diet plan the best?

Some kinds of advantage found of this one meal a day diet plan, such as:

Controlling overeat: once you begin with OMAD, Fasting for 23 hours could attract you to settle on unhealthy food options. So you get uncontrollable hunger for food and desserts. But it can improve with time, and your body starts accepting the routine.

Hypoglycemia: There’s always a risk of a lack of energy. In severe cases, the person may blackout. Other symptoms include constant hunger, fatigue, shakiness, inability to concentrate, and irritability. This will improve in time.

Stability: Calorie control will at first cause weight loss. But it’s difficult to stay to the present routine permanently. Hence this might help calorie recycling.

Physical and psychological satisfy

Intermittent fasting decreases stress on the body. As a result, this fasting can give you proper sleep and healthy life.

When you can feel you are getting slime in a short time, in the meantime, you can also satisfy mentally. Focus on life routine:

Intermittent fasting improves your lifestyle. In particular, you can be saving you time to skip food also. Further, you can skip any kind of bad habits and alcohol drinking. So focus on your life routine

Foods to add to one male a day diet:

  • Vegetables: Green vegetables, carrot, cabbage, cauliflower, beetroot, lettuce, sweet potato, gourds, tomato
  • Beverages: Green tea, black tea, or black coffee without sugar
  • Whole grains: Brown-wheat, brown rice, barley
  • Nuts and spices: Almond, walnut, pistachios, and oregano, cumin, turmeric, pepper, cardamom
  • Milk items and oil fats: cheese, buttermilk, full-fat milk, and peanut butter, sunflower oil, coconut oil
  • Animal protein: Fatless chicken, fish, and eggs
  • Fruits: Orange, cucumber, grapes, guava, pineapple, banana
  • Plant protein: Pumpkin seeds, sunflower seeds, pulses, soya, and mushrooms

Do you need any exercise with one meal a day diet?

It is not important to continue the exercise. One meal a day a superb beneficial diet plan, so you don’t need any exercise. But if you are thinking about the exercise you can try:

  • Mild exercise and yoga: the best mild exercise is jumping rope, warm-up, Zumba dance, and all kinds of easy yoga
  • Walking: walking at least 30 minutes per day,
  • Jog or swimming: jog is the best way of balancing the body but you don’t have time you can try swimming.

This kind of exercise will also support to maintain your body healthily

Who should avoid one meal a day diet?

All people can follow this diet, but some people should avoid it. It is the fasting of not eating for some period of time. So, who avoid one meal a day diet such as

  • Pregnancy time should avoid
  • Old people who have internal diseases
  • Type 1 diabetes holder, people on insulin
  • Underweight people
  • Stomach diseases people should also avoid this diet

How much weight can you lose?

In some cases, people cannot get their diet results. One meal a day is a diet plan that gives you a surprise weight loss result such as:

  • 2 weeks you can lose your 5kg weight.
  • 3 weeks you feel the weight loss rapidly.

In the meantime, if you observe your weight is getting loss 10kg to 12kg then this is the trustable weight loss method.

Besides, OMAD diet has no multiple risk like body fat rise and burn the cholesterol.

How long should you try this diet?

One meal a day diet plan is a helpful weight loss solution. So anyone can try it for only one month a year. But it is not a permanent solution. Besides, you can try one or twice weekly every month. This diet not only loses you weight but also refreshing body and mind.

There is not essential how much time following the diet plan. But, always pay attention to your body and mind’s feeling. Notice if you need any change in your routine you can add anything.


OMAD is a fasting diet plan. This diet may help to lose weight and it may recover your body, refresh the mind. Moreover, people who want to lose weight should follow the diet.

You’ll eat all the calories types of food and it would normally consume your body. So doesn’t skip any items or drink.

However, it is a helpful diet plan which is saving you time and energy. Therefore, it’s important to manage your food plan and keeps your life healthy.

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