One Meal a Day (OMAD) is one of the best ways to reduce belly fat. The idea here is to reduce your calories so you can lose weight and, eventually, lose your beer belly. When you eat one meal a day, you are forcing your body to use the stored fats when it runs out of sugar.
Read: OMAD Meal Ideas
Losing Belly Fat When You Eat One Meal a Day
Studies on IF are promising. But it is important to note that this diet is not a magic bullet. It may help others in achieving their weight loss goals. But it may not be the solution for you in losing your belly fat.
Generally, IF in general is a proven way to lose weight. You can lose weight around 7 to 11 pounds over 10 weeks.
Caloric Deficit and Belly Fat Loss
A caloric deficit is the main principle of weight loss strategy. That is, you burn more calories than you consume.
Since this diet naturally limits the number of calories consumed in a day, you are restricting your calorie consumption. By creating a caloric deficit, you can shed excess body fat, including belly fat.
Metabolic Effects of OMAD
This diet may have positive effects on metabolism. It can improve your insulin sensitivity, promote fat oxidation, and enhance your body’s ability to utilize stored fat for energy.
Metabolic adaptations can contribute to a reduction in belly fat over time. OMAD may improve your insulin sensitivity. Thus, it may help your body use insulin more effectively. It also potentially reduces the risk of insulin resistance, thereby, promoting better blood sugar control.
Fasting also triggers a process known as autophagy. It is where the body cleans out damaged cells. It also regenerates new, healthy ones.
This process offers positive effects on overall health that could contribute to weight loss.
Furthermore, OMAD influences the release of hormones, like growth hormone and norepinephrine. These hormones play a role in fat metabolism.
However, it is important to note that specific hormonal responses vary among individuals.
During periods of fasting, like in the case of OMAD, your body may shift from using glucose as its primary source of energy to using stored fat. As your body relies on fat for energy, it can contribute to body fat reduction. And yes, including your belly fat.
Does this Form of Diet Lower Body Fat?
One of the reasons a lot of people are trying out OMAD is that it can help in lowering body fat.
The studies about OMAD in lowering body fat are limited. However, followers of this diet claimed that OMAD does increase fat oxidation.
During fasting periods, the body shifts from utilizing glucose as its primary energy source to relying more on stored fat for fuel. This increased fat oxidation can contribute to a decrease in body fat, including visceral fat.
Autophagy and OMAD
It is a cellular process. It plays a vital role in maintaining the health and functionality of your cells.
This term comes from the Greek words “auto,” meaning self, and “phagy” meaning eat.
It is a self-eating process where cells break down and remove damaged or dysfunctional cellular components.
During this process, the cell forms structures called autophagosomes. They engulf and enclose cellular material targeted for degradation. These autophagosomes then fuse with lysosomes, which contain enzymes that break down the enclosed material into its basic components.
The resulting breakdown products can be recycled and used by the cell for energy or to build new cellular structures.
About OMAD, autophagy is often mentioned as one of the potential benefits of 23-hour fasting. During periods of fasting, when your body does not get nutrients, autophagy may be upregulated. The rationale is that the temporary lack of nutrients signals cells to initiate autophagy, promoting cellular cleanup and renewal.
It is vital to note that while there is evidence supporting the role of autophagy in health, more research is needed to fully understand its mechanisms and implications, especially in the context of specific fasting patterns like OMAD. The relationship between autophagy and various health outcomes is a complex and evolving area of scientific investigation.
Should You Try this Diet?
It can be a safe diet. However, doctors and dietitians do not recommend it. One reason is the lack of research. As mentioned, the studies are limited especially the safety and effectiveness of this diet.
For some people, it is too restrictive. It can lead you to choose to eat unhealthy options.
If you starve yourself for 23 hours, there is a tendency for you to eat a whole box of pizza in one sitting.
But that does not mean it does not work. It is that it only works for some people. I know some people who are following this diet and they have lost tons of weight.
One of them follows it to lose weight. He said that this diet helped his heart condition.
That said, it is vital that you talk to a healthcare provider before you even try it. It might have worked with my friend but it might not work for you.
Furthermore, you should not try it if you have diabetes or other chronic conditions. You should stay away from it if you are taking specific medicines.
How to Start OMAD to Lose Belly Fat?
If you wish to try it out to finally get rid of your belly fat, you should first try shorter fasting periods. For instance, you may begin fasting for 12 hours. Then, after a week, you can try 16-hour fasting.
Intermittent fasting can be a great solution for your belly fat conundrum. It may help you get rid of it. However, you still have to mix it with exercise.
Moreover, you must eat only healthy foods. Just because they say that OMAD lets you eat anything, you should not.
Instead, you should only eat the recommended daily calorie intake according to your height and weight. Do not go beyond the number.
“Can I lose belly fat with OMAD?” You may lose your belly fat when you eat one meal a day. How? There is no simple answer to it. Check out some of our guides here if you wish to try this diet out.