It’s difficult to lose weight. That’s why a lot of people now are using extreme, restrictive dieting. Some are following OMAD or eating one meal a day. Others are going for the ketogenic diet. Some people are also combining OMAD and Keto. Is it ok to only eat one meal a day on keto?
Keep reading to know more.
Is It Ok to Only Eat One Meal a Day on Keto?
When on keto, you will be eating a high-fat, low-carb meal. But when you pair it with OMAD, you’ll be eating one meal a day. The one meal must be keto-approved.
The main goal of this diet is to lose weight. But it is also being used to lower the risk of diabetes.
Then again, since it’s a restrictive diet, it’s not for everyone.
OMAD on Keto is also known as speed keto. It speeds up things to make your body fat-adapted faster.
It takes up to four days to enter ketosis if you only eat 50 grams of carbs a day. You will experience rapid weight loss.
However, the weight loss is mostly water weight. You may also lose muscle weight.
Thus, if you lose weight through speed keto, you may not actually be losing fat.
Rather, it’s just extra water you are losing.
Can You Lose Weight Only Eating One Meal a Day?
If you don’t pair OMAD with keto, you can still lose weight. The goal here is still to force your body to use fat, instead of carbs.
So, yes, OMAD alone without keto can help you lose weight. However, it still depends on the calories you take.
It means that if the recommended calorie intake is 1,500 but you eat more than 1,500 calories in one meal, you won’t lose weight.
Keep in mind that calories are still vital even when you only eat one meal a day. Remember that you can still overeat.
OMAD is restrictive because you can’t eat for 23 hours. You can drink water but that’s just it. You will have to eat your daily calories in one single meal.
This kind of diet is one method of manipulating your body in finding and using fuel. Every time you eat, your energy always comes from food.
Your body breaks the carbs down from the food into sugars. If you have more carbs in the blood, insulin carries them into your fat cells.
However, if you don’t consume anything for a certain period, your body is forced to produce less insulin.
Since your cells need energy for fuel, the fat cells will release energy to compensate for the lack of sugar.
Thus, when you eat one meal a day and fast for 23 hours, you may burn fats. Those who have tried this diet experienced less total body fat. But some of them didn’t lose a significant amount of weight.
But it can still help you lose weight. If you do it the right way, you may lose up to 11 pounds of weight over 10 weeks.
Another reason OMAD is gaining popularity is that it may have the ability to improve your metabolism. In 6 hours of eating and 18 hours of fasting, your blood sugar levels may improve.
Furthermore, if you fast for 23 hours, your body may release more orexin-A. It’s a chemical that makes you feel less lethargic but more alert.
Related: Can You Exercise on Ketosis Diet?
How Many Meals a Day Should You Eat on Keto?
As the term suggests, OMAD requires you to eat only one meal a day. Since you have to fast for 23 hours, you have an hour to eat your daily calories.
That’s why health experts are saying that it’s too restrictive. It’s like the carnivore diet.
If you’re not used to eating OMAD, you will get hungry after an hour of eating. In 12 hours, your stomach will start to growl.
That’s why before you try OMAD, you need to follow a shorter fast first. You can try a 16-hour fast first. Then, you can go for 18 hours. Once your body has adjusted to fasting for long hours, you may try OMAD.
Some people would even opt for alternate-day fasting. It means that they don’t eat for 24 hours. Thus, for one day, they simply drink water.
See Also: Can the carnivore diet cure IBS?
Is OMAD Good for Keto?
If you have tried the ketogenic diet but you are not losing weight, then you should consider integrating OMAD.
Many fans of keto love eating one meal a day because speeds up your body’s ability to get into ketosis.
As mentioned, this diet may assist you in reducing blood sugar. It may also help in overcoming the metabolic disease.
You may find it difficult to exercise while fasting. But some experts said that working out on an empty stomach can be safe and effective when it comes to losing weight.
OMAD on Keto might even work better for your weight loss goal. But there’s no conclusive evidence yet.
Is It Sustainable?
For many people, this diet is not sustainable. It’s especially true if you have a high social life. It means that you always dine out with your friends or clients.
If you practice OMAD on keto, you won’t enjoy having dinner with your family in a restaurant. But you can adjust your eating window though.
Some people have been following this diet for many years and they are going okay. But, every person is different. It may be good for them, but not for you.
This diet is restrictive and you may find yourself craving processed food when it’s time for you to eat.
But if you wish to try it, though, as always, you must consult a nutritionist.
He/she can help you prepare a meal plan that you can follow to make this diet a lot safer.
Is it okay to only eat one meal a day on keto? It can be okay to try it. But it’s not for everyone. This diet is restrictive and it has some downsides. If you want to try it out, consult with a doctor or nutritionist first.
If you wish to follow OMAD, here are some diet rules you need to abide to lose weight.