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OMAD practitioners eat only one meal a day, usually within a 1-hour interval.
⏱ What does OMAD mean?
OMAD = 23 hours of fasting + 1 hour in which a full meal is consumed.
Classic example:
- Post from 20:00 in the evening until 19:00 the next evening
- Full meal at the hour 7 p.m.(within a maximum of 60 minutes)
It is crucial that that meal be nutritionally dense, rich in protein, healthy fats, fiber, and complex carbohydrates.
🍽 What are you allowed during fasting?
✔️ Flat/mineral water
✔️ Black coffee, unsweetened teas
✔️ Electrolytes: non-iodized salt, magnesium, potassium
✔️ Supplements without calories and without flavors
❌ No gum, coffee with milk, zero juices, shakes or other liquid snacks
✅ Benefits of OMAD
- Promotes rapid weight loss and appetite control
- Optimizes autophagy (20—24h fasting intensively activates the process)
- Reduces decision stress (just one meal to prepare)
- May improve inflammatory markers, blood sugar and cholesterol
🥗 What does a typical day look like with OMAD?
🧠 Who is OMAD suitable for?
✔️ People with experience in positions 16/8, 18/6 or 20/4
✔️ Those who want to simplify their daily schedule
✔️ People with good hunger tolerance and balanced glycemic control
⚠️ Not recommended for beginners, underweight people, pregnant or lactating women. Nor for those with metabolic disorders without medical consultation.
🔎 Helpful Tips
- Plan your meal ahead of timeDon't let it become a “junk meal”
- Pay attention to satiety— don't overeat just because “you're allowed to”
- Includes proteins, vegetables, complex carbohydrates, good fats
- Constantly moisturize in the 23 hours of food break
How much to feel full, but not bloated. You need to cover the calorie needs of a whole day, but don't overdo it — listen to your body.
If you've included protein, fiber, and good fats first, a small, simple dessert (e.g. dark chocolate or fruit) may be acceptable — but not as a rule.
Technically yes, but ideally no. OMAD does not mean “everything” in an hour — the quality of the meal is essential for real benefits 😄
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