What is OMAD Diet?

What is OMAD Diet?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

What is OMAD Diet?As you research the different intermittent fasting routines, you may have come across the OMAD, or one meal a day, diet. This means that you will intermittent fast for 23 hours and then eat your entire day’s worth of calories in one hour.

There are pros and cons to this approach, so let’s discuss so you know if participating in the OMAD diet is for you. It is important to note that you should consult with your doctor prior to starting the OMAD or other prolonged fasting diets to ensure it won’t interfere with pre-existing medical conditions.

Key Takeaways

  • OMAD diet involves fasting for 23 hours and eating all daily calories within a one-hour window.
  • Benefits include weight loss through ketosis, improved metabolism, and enhanced mental function through autophagy.
  • Consult with a doctor before starting OMAD to ensure it’s safe for your specific health conditions.
  • Hunger and difficulty sustaining the diet are common challenges, requiring adherence to maintain ketosis.
  • Consider alternative approaches, such as calorie reduction, and stay committed to your health goals during OMAD.

The Pros of OMAD Diet

More research is needed to determine exactly how beneficial the OMAD diet is, but initial results are promising. Here’s why.

  • Promotes weight loss, helping your body burn fat. You enter into ketosis, so after 12 hours or so, and your body will start to work on the fat stores to power its critical activities.
  • Improves your metabolism, allowing your blood sugar levels to stabilize. You will be able to work through calories more efficiently when you are on the OMAD diet for longer periods of time.
  • Improved mental function, keeping your neurons firing because your body has entered into autophagy and is now regenerating its cells into healthier ones.

These are just the start of the benefits. Some have reported OMAD and intermittent fasting have reduced the risk of Type 2 diabetes and high blood pressure. Because it kicks out harmful cells, OMAD can also reduce the risk of developing diseases, improve your overall health, and so much more.

The Cons of OMAD

Just because there are a lot of benefits doesn’t mean that there are not also drawbacks to participating in the OMAD diet.

Hunger is a real detractor. Some people find that they can’t hold to the fasting windows despite the best of intentions. If you cheat, you kick your body out of ketosis, so it’s best to adhere to the plan with no slips. Even avoiding no-calorie sweeteners can help protect your body’s state of ketosis.

The OMAD diet can be hard to sustain over time, so make sure you understand what you are hoping to accomplish through the diet. Challenge yourself to question if the same goals can be accomplished through another avenue. If the answer is yes, then you may want to reconsider the OMAD diet.

Many people report that you can get the same results by simply reducing their calorie intake, so if a 23-hour fast seems more challenging, consider simply paying closer attention to what you put in your body.

So, Should You Try the OMAD?

OMAD is safe to do, and in many cases, it looks very similar to other intermittent fasts. You do want to consult with a doctor prior to participating to make sure there are no health issues that could arise. Those who have Type 1 diabetes should not intermittent fast as it could trigger hypoglycemia, and the same could be said of other illnesses, so make sure to check in with a doctor.

OMAD is another type of intermittent fasting, so as you are exploring this powerful lifestyle, you can see if this plan works for you. It is just shy of a prolonged fast, but that doesn’t mean that it is any easier. You will feel hungry when you are in the middle of your fasting window, but remember that it is worth it.

Drink water or add black coffee or tea to your routine to help break up the monotony and curb your hunger. At the end of the day, you are doing OMAD to feel better, so resist the urge to cheat and keep your commitment to getting healthier.


  • Is the OMAD diet suitable for everyone?

The OMAD diet may not be suitable for everyone, especially those with certain medical conditions. Consult with a doctor before starting the diet to ensure it won’t interfere with your health.

  • Can I drink anything during the fasting period of the OMAD diet?

While water, black coffee, and tea are generally allowed during the fasting period, it’s best to avoid no-calorie sweeteners that could disrupt ketosis.

  • Will I feel hungry during the fasting window of the OMAD diet?

It’s normal to experience hunger during the fasting window of the OMAD diet. Staying hydrated and consuming beverages like coffee or tea can help curb hunger.

  • Can the OMAD diet help with weight loss?

Yes, the OMAD diet can promote weight loss by inducing ketosis and calorie restriction. However, individual results may vary, and it’s important to maintain a balanced diet within the eating window.

  • How long should I follow the OMAD diet?

The duration of following the OMAD diet is a personal choice. Some individuals practice it long-term, while others use it intermittently. It’s essential to listen to your body and adjust the diet according to your specific needs and goals.

Andrew Brewer

Andrew Brewer

Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at Fastingapps.com are here with you every step of the way!