OMAD keto meals are increasingly popular. Thanks to the supporters of the keto diet and OMAD diet who praise these diet plans because of their fast weight loss properties. But before you even start a meal plan involving OMAD and keto, there are several things you need to know.
This article will talk in-depth about OMAD keto meals so you can better understand whether or not they are the right option for your weight loss goal.
What are OMAD Keto Meals?
As mentioned, they are a combination of OMAD diet plan and keto diet plan.
In that case, if you wish to follow OMAD Keto dieting, you will eat a keto meal once a day.
The most common time to eat a meal in OMAD is during dinner.
Your one meal must contain all the nutrients that your body needs. For that reason, you need to carefully plan your meal to prevent malnutrition.
Thus, in your one-hour eating window, you need to eat your daily calories. If not, you have to wait for another 23 hours to eat.
Will OMAD Keto Meals Help You Lose Weight Quickly?
For many people, eating one keto meal a day will make them lose weight quickly. After all, they’re only eating one meal a day so they can save a lot of calories each day.
However, you can still gain weight with it.
Fasting is healthy, only if you do it the right way.
On the other hand, if you consume more calories, you will never lose weight. Even if you conscientiously follow OMAD keto meals.
Moreover, fasting may make you lose more muscles, instead of fats.
But losing muscles can be avoided by incorporating strength training into your diet plan.
Read: OMAD Meal Ideas
When to Eat Your Keto Meal on OMAD?
You can choose when to eat your OMAD keto meals. Breakfast, lunch, or dinner won’t matter, as long as you only eat one meal a day and that your meal consists of mostly healthy fats, moderate protein, and low carbs.
But many people eat their one meal at dinner. That’s why some of them wonder whether or not it will make them gain weight because they’re eating at night.
It’s a myth.
Whether you eat your one meal at night or breakfast, you won’t gain weight as long as you stay within your daily calorie needs.
In that case, eating at night won’t make you fat. However, it will make you fat if you eat high-calorie food that has no substance.
Benefits of OMAD Keto Meals
Following an OMAD keto diet plan requires determination and dedication. It can be a difficult meal plan to follow.
If you can’t control yourself, you’ll end up eating more than what your body needs.
But if you do eat only the right food, and OMAD keto meal can offer you a lot of benefits.
OMAD keto meal indeed requires eating fats. But the fats that you eat are healthy. They are low in cholesterol.
Furthermore, they can lower your risk of heart disease because of the moderate amount of weight that you lose on the OMAD Keto diet.
When you lose weight, it results in lower LDL cholesterol and a higher HDL. These factors can help protect against heart disease.
Lower Risk of Cancer
Eating an OMAD keto diet is linked to a lower risk of developing certain cancers.
According to this study, the keto diet is a safe treatment that can be used along with chemotherapy in patients with certain forms of malignant tumors. The reason for this is that the diet causes oxidative stress in cancer cells, causing them to die.
Furthermore, this study suggests that the keto diet is good for some cancer patients because of its effect on blood sugar.
Since the keto diet requires eating a low amount of carbs, it can help in lowering your risk of insulin complications. Insulin controls blood sugar, which is linked to some cancers.
Then again, research about the effects of the keto diet on cancer is limited. In that case, further studies are needed to completely understand the benefits of the OMAD keto diet in preventing and treating cancer.
Many people who follow a keto diet reported that their skin has become clearer. However, you must remember that there are no clinical trials that explore the effects of the keto diet or a diet high in fats but low in carbs.
Then again, there’s a logical reason why minimizing your carb intake and increasing your healthy fat consumption is good for your acne.
A Keto diet lowers your insulin levels. High insulin levels can increase the production of sebum, androgens, and skin cells.
They are all factors of acne eruptions. Because the keto diet decreases insulin levels, your acne may improve dramatically.
Furthermore, the keto diet has anti-inflammatory effects. Keep in mind that inflammation can drive acne progression. According to this study, the keto diet could reduce inflammation.
Keto diet also decreases IGF-1, which increases sebum production.
Eating OMAD Keto Meals for Weight Loss
You can lose weight with the OMAD keto diet plan. However, it may not be practical for everyone.
In that case, you need to talk to your doctor about whether or not following a keto diet plan is good for your weight loss goals long-term.
Exercise and OMAD Keto Meals
Just because you’re eating one keto meal a day, it doesn’t mean that you lose weight quickly. You must remember that the OMAD keto diet plan is just one piece of the puzzle.
Exercise is still vital if you wish to lose weight. In that way, you can burn more calories faster.
That said, your OMAD keto diet plan must incorporate proper exercise. And don’t just focus on cardio training. You need to build muscles to make weight loss quicker. Keep in mind that the muscles burn more calories.
You indeed need to lower your carb intake with the OMAD keto diet plan. However, it doesn’t mean that you need to up your protein intake. Keep in mind that too much protein in your diet can be harmful.
To be sure what portion sizes you can eat, you should talk to a nutritionist to help you find the right food portions for your OMAD keto meals.
Plan Your OMAD Keto Meals
The only way you can eat a nutritious keto meal is by planning. You should plan your OMAD keto meals every week or every day. When you plan your meals, you can determine any nutritional gaps that you have to fill.
Furthermore, meal planning prevents eating anything because of your hunger pangs.
Cons of OMAD Keto Meals
There are several benefits of OMAD keto meals. But there are also drawbacks.
For one, your hunger will increase if you’re not used to eating one meal a day. That’s why you must follow shorter fasting first before you engage in OMAD.
You may also feel fatigued during the first few days or weeks of following this diet plan.
Some people reported they have difficulty concentrating while on this diet plan.
Other side effects will include nausea, vomiting, low blood sugar, and headaches.
But all of these side effects can be avoided if you follow a healthy OMAD keto meal plan. It means that you must only focus on eating healthy fats, clean protein, and no refined carb.
OMAD keto meals can be a healthy way to lose weight. But it’s not a perfect weight loss method for everyone.
Check out this guide to help you get started.