omad or AKA eating only one meal a day changed my life fast literally overnight instantly I was able to lose weight 25 pounds in just 30 days and on top of that fix some pre-existing health issues that I had have you ever tried to lose weight quickly or in a certain amount of time and you tried everything and nothing worked have you ever tried to intermittent fasting or maybe even eating one meal a day in this video I'm going to share with you guys how I specifically ate only one meal a day AKA followed the omad diet was able to lose 25 pounds in just 30 days and how to properly have a one meal a day or Oman routine to ensure that you get the results that you want hi everyone and welcome back to my channel here we are again today with another video and I am here to help you guys out with your own personal weight loss Journeys today we're going to be talking about omad or AKA one meal a day intermittent fasting how I specifically lost weight how you can possibly lose weight fast fasting is not something that is uncommon you can fast for health reasons by a doctor's orders you can do it for weight loss or even for Spiritual reasons simply put fasting is basically just the practice of abstaining away from food for a certain period of time or abstaining away from certain foods or even drinks for a certain period of time there are many different types of fasting whether prolonged fasting or intermittent fasting but the concept is basically the same prolonged fasting is the act of abstaining away from food for more than 24 hours so you go an entire day without eating anything omad or AKA one meal a day is where you only eat one hour out of the day you can modify this if you're not as comfortable with being that restrictive or if you eat slowly and Etc but it basically means you only eat one time throughout the day if you break your fast you have all your daily calories within that meal and or within that time frame and then you don't eat again to the next day so omad is a restrictive intermittent fasting method and it's very close to prolonged fasting but instead this process is continuous where you do this day after day after day to most likely accomplish some type of Fitness goal or a bodily goal following omad or AKA eating one meal a day can be beneficial for multiple reasons number one if you want to lose weight it can be a helpful way to keep your insulin levels down if you guys are not aware if your insulin is high all of the time then you are more susceptible to storing fat on your body especially if you're eating a lot of excess processed sugar and carbs slower you eat the harder it is most likely to overeat so if you only eat one time of the day and try your best to get your daily calories within that feeding window you are are less likely to overeat long term this of course can lead to weight loss because naturally calorie intake will be lower and you will be in a calorie deficit or at least you will be able to eat less calories than you have been which could also lead to weight loss another way that omad or AKA intermittent fasting slash eating one meal a day can help you lose weight is by getting your body into a state of ketosis or autophagy temporarily ketosis is basically where your body switches your energy processes so naturally if we're eating a lot of carbs if our insulin is high for eating all the time eating a lot of sugar then our body is naturally going to burn that which is why we store fat and aren't able to burn fat but when we keep our insulin levels down and we abstain away from food and in certain cases processed food and processed sugar and carbs our body can get into a state of ketosis which means it's burning your fat for energy instead of burning any type of sugar really fat at the end of the day is just excess stored nutrients it can be broken down and used for energy if you were properly intermittent fasting and or have a proper diet to go along with that the last benefit that comes with intermittent fasting or even eating one meal a day is hormonal regulation because of everything I just mentioned now that you understand exactly how to eat only one meal a day and basically its benefits and why people choose to do this now let's talk about what exactly to eat while you are trying to intermittent fast or follow one meal a day since this video is based off of fast weight loss I'm going to talk about the best diets to lose weight faster or to help you along this journey so the first diet that I personally love while following omad or AKA one meal a day and trying to remain as healthy as possible but also burn fat the quickest is a high protein diet unless you're following something like keto where you have to follow certain macros protein should be the macronutrient that you are prioritizing the most in a diet especially if you're trying to embark on some type of fitness journey it is extremely beneficial to have a high protein intake in addition to that protein is incredibly saturating and it will make you feel Fuller for longer there is a period of time where I was intermittent fasting and I was trying to have a high protein diet and I was trying to eat I think like a hundred plus grams of protein a day because I had a physical goal along with intermittent fasting and it was extremely hard to eat that amount of protein but I was still in a calorie deficit which was the great thing about it you are able to eat more because there are things out there that are low calorie and high protein there's some vegetables that are high protein as well that could help you along with intermittent fasting and also reaching a physical goal this way just want to make sure that your are getting your protein from whole food sources so these are things that are not necessarily super processed so you want to be getting your protein from meat and certain vegetables to be able to have a higher protein intake some people like to cheat and drink like protein shakes and have protein bars all of the time and like protein ice cream get that protein from whole food sources another diet that I have personally had experience with while eating only one meal a day and intermittent fasting is a lower carb higher fat diet so this could be something like paleo this could be something like a whole 30 diet this could be something like the keto diet specifically or just a lower carb diet in general this type of diet would work really well with omad especially if you were trying to lose weight fast 25 pounds in less than 30 days like I have done myself is because your body will be in the ketogenic state that I just mentioned earlier meaning that you are burning your fat for energy of standing away from processed carbs and processed sugar as much as you can you can put your body in a constant ketogenic state or a state of ketosis by following omad or AKA eating only once a day and eating a lower carb diet so you are constantly burning your fat usually when you are intermittent fasting for a period of time your body may or may not get into this ketogenic state or a state of ketosis usually occurs after a certain hour after 18 hours so you would have to fast consistently past 18 hours to be able to be in that ketogenic state for you to burn fat for energy but if you are following the ketogenic diet your body will constantly be in a state of ketosis and burn fat for energy which is why these two are very powerful and it is the way that I lost weight I was able to lose 100 pounds in four months 25 pounds 30 days every single 30 days I lost weight the last diet that I would choose to follow while eating only one meal a day or even intermittent fasting is a nutrient dense diet so this may not be something specific but it may be like vegan or vegetarian something that has a lot of micronutrients and healthy macronutrients you can eat a lot of Whole Food on those types of diets and that would be helpful too let's move on to the biggest question that I probably receive in regards to intermittent fasting and weight loss how many calories do you eat every single day when you are intermittent fasting and only eating one meal a day for weight loss how do you get in your daily calories when you are following omad or AKA eating only one meal a day honestly this really depends on your own physical goal you have to figure out ways to get your daily calories in that one meal so you can either break up different sections of your meal to be able to do this for example eating a plate of food that's a thousand calories and then making a protein shake that's 200 to 1400 calories and eating a protein bar that would still be considered o matter AKA one meal a day even if you have like a shake or one meal and a snack but the main focus is eating during a certain time frame because you want to reach that cellular autophagy which basically means the generation of new cells because you're staining away from food or to reach a ketogenic State eat whatever you need to in that feeding window to be able to get your daily calories so fast minimally for 18 hours but don't go past 23 hours within those five hours that is your feeding window considered omad now that you understand exactly how to fast and what is considered omad now let's talk about the hard part of standing away from food not eating basically to be able to properly intermittent fast to receive the benefits of intermittent fasting and to ensure weight loss especially if you guys are trying to lose weight quickly you have to remain fasted and the way that you remain fasted is abstaining away from all calories and all food there are some exceptions like you can eat Stevia and put it in tea sugar-free gum but that's really it you can only drink water black coffee and tea while you are fasting you can't even put lemon inside of your coffee or your tea because the lemon breaks a fast plain water plain black coffee with the exception to Stevia and tea like I said with the exception to Stevia I have personally lost weight this way as well I'm going to tell you a little bit about my story so I was looking around for different ways to lose weight and I was trying to be vegetarian I was trying to just eat in the calorie deficit and at that time I was so overweight and I feel like my hormones weren't balanced I had an issue with PCOS symptoms and I wanted something that was not only going to correct my health but also help me lose weight and when I was looking for ways to lose weight I came across intermittent fasting and eating only one meal a day and also following a lower carb diet specifically the ketogenic diet I took about a week to start intermittent fasting so I immediately started the 16 to 8 intermittent fasting method where I would fast for 16 hours a day and only eat for eight hours and once I was comfortable doing that then I immediately switched to omad I immediately switched to keto and I was consistent during my weight loss journey and was able to lose 100 pounds in four months so meaning I was able to lose 25 pounds every single month consistently by following this routine and I also exercised as well I would wake up every single morning probably around like 7 A.M I would go to the gym workout for an hour an hour and a half I would drink black coffee as some type type of pre-workout and also drink water I would come back take a shower around like 12 ish that is when I would break my fast first and then I would wait like 30 minutes just to get my body back to eating again because I didn't want to shock my body 30 minutes later after I broke my fast with either a protein shake or some nuts or a protein bar then I would have my one meal that one meal consistent of 1400 calories I would go about my day and at that time I was usually working in the evening slash night so for me it was really easy for me to intermittent fast consistently because I was busy during the hours that I wasn't eating or I was sleeping and then during the hours I was free I was exercising keeping myself busy and hydrated I ate during that feeding window when you think about omad I want you to think about going out to a restaurant in the middle of the day after not eating anything and then not eating again or going out until the very next State and doing the same thing over and over again if you feel satisfied for the day then most likely you're not going to eat again to the next day or you may have something very very light and go to bed and so that is how I picture omad in my head when I'm trying to explain it to you guys here are some tips for consistency when it comes to eating only one meal a day because now that I've broke it down to you it might sound easy and the concept is easy to understand yes once you get it and you're like okay you know I only eat one meal a day and I don't eat anything else the difficult part of eating only one meal a day especially in regards to weight loss is consistency and discipline it's very very hard to not eat for 23 hours every single day but the great thing about intermittent fasting and our bodies is that the more that you do something The more stress that you put your body under as long as it's healthy amounts of stress like healthily in minute fasting or exercising and increasing the intensity and Etc your body will adjust to whatever you're doing so at first when you're first getting started with intermittent fasting it is going to be difficult to be consistent because you will feel hungry another way that you can stay consistent with eating only one meal a day is by having a routine this is so important I think this was one of the biggest keys in my own personal journey I was working a physical job so I didn't have a choice I had to get up and go to work in the evening and at night and you know yes you get a lunch break you get a break but you have to be on your feet and you're busy because I already ate I wasn't hungry or looking for food because I already knew that I ate my calories for the day so having a routine that is consistent and incorporating this into your routine can be very helpful another way to stay consistent while following omad or even just intermittent fasting is by having a proper diet and a solid diet now I am not a nutritionist so I'm not going to say which diet is the best for omad there are tons of videos online when we eat a lot of processed food sugar and carbs we do feel hungrier because we are eating empty calories if you decide to have a diet that is going to nourish you you will feel less hungry this is why people who are plant-based don't tend to eat too much food because all of their food most likely if they are following a true plant-based diet is nutrient dense and it's rich in its vitamins and macro micronutrients technically you could lose weight and eat only one meal a day by having a burger and french fries but that's not going to help you hormonally you are going to be hungrier you're going to be not happy because it will mess with your hormones and your mood a lot of people get hangry the main reason you get angry is because of this hormonal fluctuation that happens with your hormones and your insulin when you eat things that spike your insulin exercising can create a calorie deficit but also exercising does help with hormonal regulation as well I have noticed that whenever I am intermittent fasting and I am exercising I don't get as hungry especially if I'm living an active lifestyle you cannot eat and be constantly full but have an active lifestyle it's almost impossible because when you eat a lot it makes you really sluggish exercising or just being active in general also has helped me be consistent if you guys are interested in exactly what I eat in a day to lose weight the meals I specifically ate to be able to lose 100 pounds in just four months I do have weight loss recipes down below thank you guys so much for watching this video and I will see you in the next one foreign [Music]