I followed the principles of one meal a day (OMAD) a long time ago. But it wasn’t for me. It’s an efficient weight loss. True. It’s also great in today’s economy. But in many cases, it just increased my cravings. However, if I had just practiced mindful eating and OMAD, I think this strategy might have worked for me. If you want to get started with mindful eating, check out our mindful eating guide here.
Mindful Eating and OMAD: The Problem
Fasting is great for your body. But if you fast for long periods, your brain enters a scarcity mindset. Without mindfulness, your biology takes over. It will scream at you to eat as much and as fast as possible to prepare you for the next famine.
This cycle might help you drop a few pounds or maintain your weight. However, it will never help you build a healthy relationship with food. This is where mindful eating becomes beneficial. It’s the bridge that moves you from surviving a fast to thriving in a lifestyle.
Why Mindfulness and OMAD are Powerful Tools When Used Together?
Better Digestion and Nutrient Absorption
You must understand that your body isn’t a vacuum. If you eat 1,500 calories in your stomach in 10 minutes, it would be a recipe for acid reflux and indigestion. Mindful eating, on the other hand, encourages you to chew your food thoroughly.
As you chew thoroughly, it signals your gallbladder and pancreas to release the enzymes necessary to use the nutrients you just consumed.
Hormonal Harmony
It takes about 20 minutes for your leptin or fullness hormones to reach your brain. If you finish your one meal in 12 minutes, you’ll surely overeat (I know because it happened to me). You’ll feel uncomfortably stuffed an hour later. When you start eating slowly, your hormones can tell you exactly when you’ve had enough.
Ending the Obsession with Food
When you eat mindfully, you can savor the flavors, textures, and aromas. This sensory satisfaction will help you stop dreaming about donuts or chocolates at 2 PM the next day. A mindful meal feels complete in a way that a rushed meal never can.
Hydrate Between Bites: Drinking water or a bit of herbal tea during your meal isn’t just about thirst; it’s a mindful pacing tool. Taking a sip of water between every few bites forces a pause, helps your stomach register fullness, and ensures your body has the fluids it needs to process a large volume of nutrients at once.
3 Simple Ways to Practice Mindful OMAD
1. The Five-Minute Pause
Before you even take your first bite, just sit with your plate. Take three deep breaths. Acknowledge the effort of the person who prepared the food and the discipline it took to wait for it.
This shifts your nervous system from fight or flight to rest and digest.
2. Put the Fork Down
Between every single bite, place your utensil on the table. You must only pick it up when you’re finished swallowing. It’s a simple physical cue that forces you to eat slowly and mindfully.
3. Eliminate Screen Eating
If you’re watching Netflix or Amazon Prime Video or scrolling through your Instagram feed, you’re not eating. You’re only consuming. Thus, if you wish to mindfully eat, turn off the tech and focus on the plate in front of you. The goal here is to leave your one meal feeling energized and nourished, and not heavy and regretful.
The Gap Between OMAD and Mindful Eating
OMAD gives you the quantity, which is one meal. But mindfulness gives you the quality. Without mindful eating, OMAD is just an acceptable way to binge. With mindfulness, OMAD becomes a powerful tool for longevity and weight loss.
Tonight, try the fork-down challenge. Put your utensils down between each bite of your OMAD. Notice how it changes your digestion and fullness. Come back and tell us how it felt in the comments. Check out our Mindful Eating guide to make your meal count. And if you wish to share your story with our community, send it here.
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