What To Eat On One Meal A Day (OMAD) (Intermittent Fasting Diet)

What do you eat on one meal a day (OMAD)? How do you make it safe and comfortable and

still get all the benefits? Coming right up. So what is OMAD or one meal a day?

Well it's exactly what it sounds like you just eat one meal a day you shrink

your feeding window down to about one hour you eat all the food within that

window and you don't eat the rest of the day so along with a ketogenic diet which

is incredibly popular there's also talk about intermittent fasting and OMAD

one meal a day and they're all just variations of the same thing it's all

about cutting back the carbs reducing insulin resistance so what drives

insulin resistance is the amount of carbs that you eat and how often you eat

every time you eat a carb you drive insulin and the more often you eat the

more often you stimulate insulin so the reverse of that is to cut back the carbs

and eat more seldom eat fewer times a day and the extreme version of that if

you want to call it that is you just eat once a day so why would you do that well

it is a very powerful way of reversing insulin resistance but another benefit

is it saves time you don't have to spend so much time eating and preparing meals

and another benefit is that you give your body a break every time that you

eat you have to kind of jumpstart you have to start up your your digestive

machinery you have to make enzymes you have to move things around you have to

make churn the food and and it has a certain wear and tear on your intestinal

lining so if you keep eating every few hours then the stomach and the lining

never really gets a break whereas if you eat one time a day then it gives the

body a lot of time to get some rest and repair and that goes for all your

internal organs your liver your gallbladder your pancreas your digestive

tract etc and the next question then is how do you do

this and how do you do it comfortably and how do you do it safely so first of

all I would recommend that you get fat adapted first that means you get into a

keto lifestyle you start reducing your carbohydrate so that your body knows how

to use the fat that would be step one because now you're more prepared for the

one meal a day then you start shrinking the window as you get more fat adapted

and you don't get so hungry and you notice you could skip breakfast you

could skip a meal here and there without going crazy now you shrink your feeding

window first you eat it at 8:00 in the morning you have your last meal at 8:00

p.m. then you have a 12 hour feeding window then you shrink that you skip

breakfast you eat at noon and then maybe at 8 p.m. you have an 8 hour feeding

window and then you gradually shrink that down to maybe six hours and four

until you're comfortable eating within a four hour window meaning you eat maybe

at 3 o'clock in the afternoon and 7 o'clock and nothing outside of that

window and now your body is pretty much ready to go

to one meal a day where you eat all of the food within a one-hour window so

when you do it this way it's not a shock to the body you get fat adapted you get

your body used to the concept of eating in a shorter period of time

then we want to think about a few additional things to make it healthy as

well so you don't want to crash your metabolism you don't want to get into

starvation and that the risk of this is much much less if your fat adapted first

if you if you're not and you start starving your body goes into a crisis

mode and it starts preserving energy that's not the idea you want to keep

your body burning the fat off your body but part of that is also don't cut your

calories too much try to keep it maybe at 70-80 percent so if you're eating

2,000 calories on a normal basis that's your basic energy

requirements you probably don't want to cut it below 1,500-1,600 calories a day

the object is not to go hungry the object is just to give your body a rest

and reduce insulin resistance and to burn fat so it makes it a whole lot

harder to get all that quality food in to get all those nutrients into a single

meal because that could be a really large meal and you may not even be able

to eat that much so you want to look at quality foods you want to eat things

like maybe an omelet with lots of vegetables in it and then the eggs are

nutrient dense you add some good olive oil and you add some cheese and raw

organic cheese if you can tolerate that and now you could probably eat 12 14

1500 calories in a single meal and be okay with that

another trick would be to make you some bulletproof coffee because even though

that wouldn't strictly stick within the one hour feeding window you could do

that in the morning maybe and you just sip it throughout the day and if you do

a bulletproof coffee with some butter and some MCT oil in it it's not gonna

have a significant influence on insulin it's not gonna trigger any insulin

response to speak of and therefore you're still technically fasting so

there you could get if you use a tablespoon of butter and a couple of

tablespoons of MCT oil now you got 400 calories they're sort of for free that

you if you get the 400 in the coffee now you just have to eat maybe 1200 in your

in your big meal it's not strictly a one meal a day but it's a way that you

essentially stick to the principles of doing that and again you want to think

quality food don't use anything artificial synthetic process nothing

like that but the best quality food you can think of organic grass-fed raw whole

vegetables all that good stuff as far as a percentage this isn't exact

for everybody but a typical percentage of calories would be from 75% from fats

20% from protein and probably no more than 5% from carbohydrates again you can

maybe get away with a little bit more protein and maybe even carbs because

you're spreading out the feeding window you're increasing your fasting period

you're going to still keep the insulin really really low even if you increase

the protein but if you can still keep this really low then you're

better off so is it safe and is it necessary so I think that it depends on

what your goal is and I don't think that you necessarily want to do it forever

because it does limit your food choices a little bit when you have to eat it all

in one meal it is difficult for a lot of people to eat that large a meal so if

your goal is weight loss then I would say go ahead and do it

for a few months and just see how it works engage your results and then you

cycle in some regular keto and intermittent fasting and I would say try

to stick for the most part with 80% from fat 15% from protein and no more than 5%

from carbohydrates pending on the person some people can get away with a little

bit more carbs but again this is individual I think the top level for

most people would be maybe 10 percent from carbohydrate which on a 2,000

calorie diet would be about 50 grams if you're still in ketosis at that level

then I think that'd be the top level if you're not then figure out where that

limit is for you. Now if you've lost the weight if you're feeling good if you are

stable in your health situation and you're just maintaining now is where you

try to tweak it just to figure out where you feel the best so now I could still

suggest a one meal a day once in a while because there's some great benefits to

given your intestinal tract a rest once in a while but it also kicks in

something called autophagy and that's where your body increases its recycling

properties it cleans up junk proteins and old debris from from cells that

break and you essentially recycle better during it autophagy and you kick in autophagy

at a much higher level if you have a 23-24 hour fast but if you don't need

to lose the weight then I would suggest you mostly stick with a low carb diet of

with intermittent fasting of a feeding window of 6 to 12 hours for the most

part that's basically what I do I usually eat within a 6 to 8 hour window

occasionally I'll have some breakfast and then I might have a 12 hour feeding

window but that's not for the most part again I don't have insulin resistance so

weight loss is not a goal I'm just trying to find out where do I function

the best so for some people at this point you might want to experiment and

see where do you feel the best I still don't think that you should go into

grains or any inflammatory starches but if you want to you could try getting up

maybe as high as 15% on the carbs that's still a relatively low carb diet and if

you're physically active I think that you could get away with that

some people might function a little better at that but figure out where that

number is for you so 15% of carbs for me would be about 75 grams I probably a

good bit lower that would be my highest number on any given day for the most

part you want to stay probably somewhere in the range of between 5 and 15 percent

of carbohydrates calories so keep in mind that you want to learn

some principles there's not a one-size-fits-all for everybody but once

you understand the underlying principles now you can start playing around with it

and see what does it take for you to lose the weight you need to get off and

what does it take for you to maintain and to feel the best that you can please

share this video with as many people as you can because we want to help lots of

people out there get healthy and understand the underlying principles

rather than just little things to do that's how you make it sustainable and

that's how you get the most out of it please share your comments if you want

to give this a try let me know how it goes and as always thanks for watching