One meal a day (OMAD) is an intermittent fasting approach that’s becoming increasingly popular due to its powerful benefits for metabolic health, blood sugar balance, and weight management.
While the best time to eat OMAD may depend on your daily routine, aligning your eating window with your body’s natural hormonal rhythms can help you get the most out of this meal pattern.
Discover the ideal timing of eating just one meal daily and learn practical tips to help you start and stay consistent with the OMAD diet.
What is OMAD?
OMAD stands for one meal a day and is a type of intermittent fasting schedule that involves consuming all your daily caloric needs within one hour.
This eating pattern focuses on having one large meal each day, typically at the same time, while fasting for the remaining 23 hours.
Some people follow the OMAD routine daily, while others choose to do OMAD every other day, a slightly more extreme version that alternates between a full day of fasting and a day when only one large meal is consumed.
OMAD allows for extended periods of caloric restriction, which has profound benefits for metabolic health and hormonal balance and has helped many people reach and maintain their weight goals.
This approach to intermittent fasting is also becoming increasingly popular among individuals with busy schedules who prefer a more structured and minimal approach to eating.
While OMAD requires thoughtful planning to meet daily caloric and nutritional needs, limiting food preparation to only one meal a day saves time, reduces decision fatigue, and simplifies your daily eating routine.
Watch the video below to discover the best time to do OMAD.
Benefits of OMAD
Prolonged periods of caloric restriction trigger significant metabolic and hormonal shifts that promote fat burning, enhance cellular functions, and support overall metabolic health.
Eating only a single meal a day helps deplete glycogen stores in the liver. This prompts the body to shift from burning blood sugar to utilizing stored body fat as its primary energy source–a metabolic state known as ketosis.
This metabolic shift not only stimulates significant fat loss but also helps maintain steady energy levels without the blood sugar spikes and crashes associated with frequent eating.
Research published in Frontiers in Physiology investigated the weight loss effects of OMAD and found that this mealtime schedule supported significant fat mass loss and metabolic flexibility without affecting physical performance.1
In addition to weight loss, OMAD has various other impressive health benefits.
1. Supports metabolic health
Restricting food intake to just one meal daily helps maintain consistently low insulin levels, which supports cellular insulin sensitivity.
Optimal sensitivity to insulin is essential for regulating blood sugar balance, reducing fat storage, maintaining a healthy body weight, and boosting energy levels.
3. Enhances cellular repair mechanisms
Prolonged fasting periods activate autophagy, a vital process during which the body breaks down and recycles damaged or dysfunctional proteins, cellular components, and cells.
“Autophagy is a natural repair mechanism that helps remove toxins and supports the regeneration of healthy cells, contributing to improved cellular function and longevity,” explains Dr. Berg.
4. Strengthens immune defenses
Fasting triggers beneficial hormonal changes that support immune cell production and promote a resilient immune system.
A study published in Autoimmunity Reviews highlights that intermittent fasting has immune-enhancing benefits linked to balanced immune responses, which support the body’s natural defense mechanisms.2
When is the best time to eat OMAD?
Choosing the right time to eat OMAD can significantly impact digestion, nutrient absorption, and the overall effectiveness of this fasting routine.
Most people find it more beneficial to eat in the late afternoon or early evening, and this timing aligns with the body’s natural circadian nervous system pattern and hormonal rhythms.
The sympathetic nervous system, also known as the fight-or-flight state, is more active in the morning and marked by higher levels of the stress hormone cortisol.
Cortisol can slow gastric emptying and reduce blood flow to the intestines, making it harder for the digestive system to function efficiently. Eating during the earlier part of the day, when cortisol levels are higher, can disrupt digestive processes and hinder optimal nutrient absorption.
Furthermore, research published in Frontiers in Endocrinology found “Cortisol can also affect the gut microbiota by altering gut transit time and nutrient availability.”3
Later in the day, the body transitions into the parasympathetic state, which promotes rest and digestion, making late afternoons and early evenings an ideal time for OMAD.
In addition, it’s vital to avoid eating when stressed or immediately after exercise, as the body remains in a stress-response state characterized by elevated cortisol.
It’s also best to finish your meal at least two hours before bedtime to support healthy digestion and restful sleep.
Foods to eat and avoid
While OMAD is a mealtime schedule, it’s equally important to consume the right foods during your eating window to maximize the health benefits of this fasting routine.
One of the most common mistakes people make is consuming too many carbohydrates in their single daily meal.
Carbs and sugars cause sharp blood sugar spikes and trigger the release of insulin. Although insulin is necessary for blood sugar regulation, it also suppresses fat burning and encourages fat storage, thereby directly counteracting the metabolic and weight loss benefits of OMAD.
This explains why following a low-carb ketogenic diet is an excellent addition to any intermittent fasting schedule. Keto restricts carbohydrates and sugars to no more than 50 grams of net carbs daily, which keeps the body in ketosis and a fat-burning state even when a meal is consumed.
Another important consideration is to ensure your OMAD meal provides all essential nutrients to support energy levels, immune function, and overall well-being.
Healthy Keto® offers an ideal meal plan for those following OMAD as it restricts carbs while emphasizing nutrient-dense, whole foods that nourish the body while maintaining ketosis.
This advanced version of the ketogenic diet prioritizes non-genetically modified (GMO) organic vegetables, grass-fed beef, full-fat organic dairy, pasture-raised eggs, and wild-caught fish.
Choosing low-carbohydrate, nutrient-rich ingredients and avoiding processed foods supports steady energy levels, enhances metabolic function, and keeps you on track with your long-term health and weight goals.
Tips for starting and sticking to OMAD
Starting OMAD can be a significant lifestyle shift, and it’s important to ease into this mealtime schedule gradually.
It’s recommended to reduce your eating window slowly, moving from three meals to two, and eventually to one. This allows the body to adjust to longer fasting periods and the associated metabolic changes.
Avoid snacking between meals, even during the transition phase. Frequent snacking keeps insulin levels elevated and interferes with the body’s ability to burn fat and adapt to fasting.
In addition, it’s vital to stay hydrated and incorporate a sugar-free electrolyte powder to maintain mineral balance during fasting periods.
Good meal planning can also play a key role in long-term OMAD success. Preparing a well-balanced, nutrient-dense meal in advance ensures that all your nutritional needs are met and reduces the temptation to reach for less healthy options.
Who should not do OMAD?
While OMAD has many incredible health benefits, this mealtime schedule isn’t suitable for everyone.
Individuals with diabetes, cardiovascular disease, or other pre-existing medical conditions should avoid OMAD unless under medical supervision, as extended fasting can affect energy metabolism and medication needs.
OMAD isn’t recommended for pregnant or breastfeeding women, due to the increased nutritional demands during these life stages to support both mother and child.
Additionally, individuals with a history of eating disorders should avoid restrictive diets such as OMAD, as it may trigger disordered eating behaviors or worsen existing mental health concerns.
Key takeaways
Limiting food intake to one meal daily has profound health benefits, but what’s the best time to eat OMAD?
Eating your daily meal in the late afternoon or early evening aligns with your body’s natural shift into a rest and digest state, promoting better digestion and nutrient absorption for overall health.
Combining OMAD with Healthy Keto enhances the metabolic and weight loss benefits of intermittent fasting by keeping your body in fat-burning mode, even during your eating window.
FAQ
1. When is the best time to eat OMAD?
The one-meal-a-day diet, or OMAD, is most effective when the meal is eaten in the late afternoon or early evening, as this timing aligns with the body’s natural circadian rhythms for optimal digestion.
2. Should OMAD be lunch or dinner?
OMAD is typically most beneficial when eaten as dinner, as the body is more prepared to rest and digest later in the day. However, the best timing also depends on your schedule, energy needs, and how your body responds.
3. Is it healthy to eat one meal a day?
Yes, eating only one meal daily can be highly beneficial for many people as it promotes fat burning, a healthy body weight, cellular repair, and robust immune defenses.
However, it’s important to ensure that the meal is nutrient-dense to meet your body’s daily nutritional needs.
4. Is OMAD the fastest way to lose weight?
Yes, OMAD, especially when paired with a nutrient-rich low-carb diet such as Healthy Keto®, is one of the most effective strategies to boost fat burning and promote rapid weight loss.
5. How do I do OMAD correctly?
To do OMAD correctly, eat one nutrient-dense meal, ideally in the late afternoon or evening, and focus on whole, unprocessed foods rich in healthy fats, moderate amounts of high-quality protein, and plenty of non-starchy vegetables.
In addition, it’s crucial to stay hydrated, incorporate a sugar-free electrolyte powder for mineral balance, and avoid snacking outside your eating window.
