Are you someone that practices Intermittent Fasting as a method for weight management? Are you thinking about venturing into longer fasts as a lifestyle change and have thought about OMAD?
In this post, I will share why I think OMAD is a sustainable way of eating for those with specific health goals. And why I chose to eat this way for the rest of my life.
Disclaimer: I am not a medical professional and this post is based on my personal experience and research. Please speak with a trained professional when considering options regarding your health. I am not responsible for any liability caused by your actions after reading this post.
What is OMAD?
OMAD or One Meal A Day is an intermittent fasting protocol that has two main versions, the more common 23:1 schedule, and the 20:4 schedule. You fast for 20 to 23 hours and eat your one meal in a 1 to 4 hour eating window, depending on your schedule.
The 23:1 schedule is what most people think of when they do a quick Google of the term. 20:4 is the other common schedule associated with this way of eating.
Regardless of how long you fast, the key is to have one meal. The meal could be split into 6 plates, you could take 3 hours to eat it, or even eat it all in just half an hour.
It all fits as long as it is one meal a day with all of your required calories that will fuel you for your daily tasks.
Isn’t It Dangerous to Not Eat for That Long?
I dislike using this example, but many people do not eat breakfast. Some of these same people don’t even have lunch either.
Our bodies are not revving cars that need to be charged every few hours.
Unfortunately, many people associate fasting or extended periods of time without food as unhealthy. But what you must consider is that health is very subjective. If you need a protein bar every 2 hours, I will not fault you. But that would not work for me.
I have problems with overeating and have lost the sense of what actual hunger versus psychological hunger is.
OMAD has taught me that because who wouldn’t be physically hungry after 23 hours?!
Many people do things similar to OMAD to save up for a nice meal or events coming up. So the concept of the way of eating is not new or is it revolutionary in any way.
But Won’t You Get An Eating Disorder?
I’ve taken maybe two Psychology classes in university max, so I am not an expert.
But from what I understand with m life experience is that it depends on mindset.
Am I doing OMAD as a way to get further in my health journey? Or am I doing it to control something?
One mindset is healthier than the other.
How Is OMAD sustainable?
Regulation of Intake
OMAD is a great way to regulate you intake if you snack too often or overeat in general.
I switch up the times I eat when I know social meals will take place. It’ll usually result in me fasting a bit longer or shorter, but it keeps me alert in my food decisions.
It’s easier and less intensive to make that meal you are “worried” about your OMAD. Plus it prevents the possible guilt some may feel when indulging.
I spent about $150 max per month on my groceries since my meals are quite limited. Most of the time, I didn’t even get close because I use a lot of pantry items like peanut butter, rice, spices, and other things.
The money saving aspect also made me think about the composition of my meals, helping me preserve and increase muscle mass.
I now eat some much more protein than I ever had and have even learned to try new ones! (•̀ᴗ•́)
Teaches You What Real Hunger Is
You learn a lot about what hunger is for yourself. OMAD taught me that my urges to binge were because I deprived myself of specific foods, so I stopped excluding them.
I measured out portions of the snack I want/crave and now I don’t even really blink at the snacks now.
I also realized that my hunger was not due to a lack of nutrients, but a lack of volume. I like to feel full. By changing my meal composition to appeal to that, my bingeing lowered considerably.
If you approach OMAD realistically and in a way that benefits your goals, you will find it’s a sustainable way of eating that can work for many.
Let me know in the comments how you make your way of eating (OMAD or other) sustainable for you!
(￣▽￣)ノ Until next time.