Nutrition

OMAD diet: how it works, advantages and disadvantages, allowed foods

If you are aware of the latest trends in diet, weight loss programs and tricks to help you lose extra pounds, you’ve probably heard of the “intermittent posting” or post-intermittent, as we call it, which can be of several types, either 16: 8 or 5: 2, for example. They seem quite restrictive, but not as extreme as the OMAD diet, which involves one meal a day. Specifically, for 23 hours you should not eat anything, and during that 60-minute break you are allowed to enjoy a meal.

Lately, the OMAD diet has become popular even among celebrities, many claiming it is an effective method of slimming, but also a way to combat health problems and chronic disorders.

How the OMAD diet works

Like many other diets, the OMAD diet has its own rules. For starters, your only daily meal should be consumed at the same time each time to create a program. Beverages are allowed to be consumed during the 23 hours of fasting but they should not contain calories, including black coffee or water. Moreover, the foods you eat at your own meal of the day should be placed on a standard plate instead of a bowl so you can see exactly the amount of food you eat.

OMAD Diet: Advantages and Disadvantages

Surely this diet is extreme, we have no doubt. But some research that talks about the positive aspects of the job in general is shown to help weight loss (all of us want it!) And the prevention of chronic diseases, while in other researches it is talked about regulating the glucose level in blood, ideal for people who are experiencing diabetes. Unfortunately, this “intermittent” post, because you are not allowed to eat for 23 hours, makes you feel starved, energetic, tired, and those cravings are hard to control. In addition, because of starvation, you will end up eating inappropriate food when the table program approaches, such as roasts, sauces, etc. even if the food is allowed in this diet. We want to remind you that a high fat meal with low nutritional foods will make you eat more calories than you need. Not to mention the discomfort caused by the stomach and the mood swings. All of these things happen because we tend to lose control when we’re going to eat after 23 hours, and even eating more foods than normal.

Another negative aspect is that it is hard enough to assimilate the nutrients it needs every day in the body, and the calorie deficit can also lead to muscle damage because the body needs a combustion source to get it energy.

OMAD diet: allowed foods

If you’ve decided that the OMAD diet is ideal for your needs, be careful not to fall into the trap of consuming everything your heart desires. Let’s not forget that any diet is allowed in this diet, but a balanced diet based on healthy carbohydrates, healthy protein, and fat will lead you to the desired results. You can eat, for example, foods that contain lots of healthy fats, such as avocados, olive oil and nuts.

Why it is not recommended

The OMAD Diet, taking into account the rules it imposes, is not exactly what everyone likes. Or at least not recommended for everyone. Being a diet that allows you to eat anything, the temptation will be to make unhealthy choices. I mean, after a whole day of hunger, you’ll most likely choose to eat a pizza instead of a healthy portion of fish with vegetables. So if you want to try an intermittent fasting diet, opt for other methods (16: 8 or 5: 2) that require more meals a day.

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