You can lose 7 to 11 pounds over 10 weeks with intermittent fasting and without calorie counting. OMAD or fasting for 23 hours is a form of intermittent fasting. It has the strictest intermittent fasting protocols and you can pair it with the keto diet.
But what OMAD diet results in 1 month you can expect?
If you stick to eating one meal a day diet and you focus on consuming healthy food, then you’re going to lose a significant amount of weight in one month.
But how much weight can you lose with hours of fasting?
OMAD Results in 1 Month
It depends on many factors. Some have lost over 10 pounds a month while others have just a pound or two with this one-meal-a-day diet.
Many followers of this diet plan said that OMAD is the most natural way of eating without worrying about calorie deficit. They strictly followed the diet plan so they are less hungry. They could still go to the gym and burn body fat.
They also lost inches off their waistlines with this time-restricted diet. Plus, they have leaner-looking faces now because of OMAD. The calories burned can still vary.
Furthermore, their blood pressure has returned to normal. Their cholesterol levels have improved.
They also gained strength and muscles up to 15 pounds on their pressing exercises.
Then again, the results will vary from one person to another. You might not see results immediately.
It could be that significant OMAD results would appear after two months or six months.
Keep in mind that one month is limited. Thus, you might want to wait two to three months to see great results.
Furthermore, you won’t get six-pack abs in one month. It’s especially true if you have been obese all your life.
Even though OMAD could help regulate your blood sugar levels, you need to consult your doctor before trying out this diet plan.
In one year, you could lose over 40 pounds of fat while you gain muscle. But it still depends on how disciplined you are.
You can’t follow this diet this month, skip the next month and follow it again after two months. Consistency is the key to losing weight when it comes to OMAD and other diet plans.
Results on Muscles
Losing muscles is one of the reasons many people don’t want to follow this diet plan. However, followers of OMAD said that they have actually gained muscle.
Then again, they have to incorporate strength training exercises into their regimen. They also ensured that they sleep for 8 hours and eat plenty of protein.
In other words, muscle loss isn’t something that you must be afraid of when it comes to OMAD.
However, you need to perform quality strength training exercises. It means that you must make sure that you’re doing a sufficient total workload.
It pays to consult a trainer to help you create an exercise plan to gain muscles.
But because training requires spending energy, you should only train closer to your mealtimes. In that case, you must not train at 5 am if your mealtime is at 7 pm.
Instead, opt to train at 6 pm and eat at 7 pm. That’s why many OMAD followers who have successfully lost weight and gained muscles train in the late afternoon and eat in the late afternoon as well.
Losing Weight with One Meal a Day
As mentioned, not all people can see significant results after eating only one meal a day for one month. These people who are not getting the results they want have rewarded themselves too much.
It means that they have eaten as much as they can in a one-hour eating window.
To help you reach your goal in one month, make sure to heed these tips:
Opt for the Right Eating Time
Before you start eating one meal a day, make sure that you know when will your eating window is. You must choose what fits your lifestyle best.
But the ideal eating time is between noon and 5 pm. It offers your body enough time to wake up in the morning and lets you digest what you have eaten before going to sleep.
However, some people find it convenient to eat between 6 pm and 8 pm. The reason for this is that this period allows them to attend social dinners with family and friends.
No matter what eating window you choose, you need to stay consistent. It allows your body to get used to the pattern. If you stay consistent for one month, eating within that period becomes a long-term habit.
Consume Enough Nutrients
It’s difficult to eat one meal a day and get the necessary nutrients that you need. For that reason, you must avoid eating anything.
Instead, you must only consume whole foods. Skip processed, sugary food.
Read: What to Eat on OMAD?
Prepare and Plan Your Meals
While your hunger is at its highest, you might consume just any food you can find in your fridge. That’s why a lot of people gained weight because they have not prepared their meals. You can drink black coffee but don’t try it if you have GERD.
OMAD works in helping you lose weight if you plan your meals and follow fasting protocols
Your OMAD diet results in 1 month will be different from other people’s results. You could lose 10 pounds of fat or gain weight.
If you strictly follow this diet plan, though, then there’s no doubt you will lose weight and gain muscles. You need to learn to sacrifice some things to help you achieve your weight loss goals.