What to Eat For One Meal A Day (BEGINNERS)

This will teach you what to eat on the one meal a day diet plan. This is especially useful for beginners aiming for weight loss. Learn how to lose weight with an intermittent fasting plan that only requires eating once a day. The benefits of an omad diet meal plan for productivity are clear, but to lose weight and not be hungry while only eating one meal may be challenging for some. Learn how to achieve amazing before and after results with omad without starving yourself.

Timestamps:
Pick 1 Hour a Day: 0:47
Conditioned Hunger Response: 1:26
Break the Conditioned Response: 2:41
Don’t Restrict Calories: 3:08
Eat All 3 Macronutrients: 3:26
Single Ingredient Foods: 3:46
Fasting Prevents Muscle Loss: 4:49
Plating Examples: 5:40
Flexible Diet Approach: 7:43
Junk Food: 9:03

After making a bunch of videos on the one meal a day diet and how effective it can be to help with weight loss and burning body fat in a simple non restrictive way, I've noticed that most people still have tons of questions about what to eat and in general how to set up the diet properly. So I wanted to make this video specifically for beginners that are brand new to the diet plan in an effort to explain everything from A to Z including what to except, what to eat, and how much to eat so you can get started with a one meal a day dieting structure as early as today. And if you've never tried to eat one meal a day you might think that its impossible, unhealthy, or too difficult for you to do, but if you give this style of eating a chance I promise you'll find that all of those thoughts are simply untrue. To set up an omad or one meal a day diet plan you want to start by picking 1 hour of the day that you would like to eat your meal. When it comes to losing weight or burning body fat it doesn't matter whether that meal is consumed in the morning or at night, but we do want to try to start and finish eating within one hour. The other 23 hours of the day are gonna be for fasting. Now if you're a beginner just the thought of that probably got your stomach growling. And there's no denying that when you first start you're gonna feel hungry, but most people think that they'll feel a lot hungrier, then they do when they gather the courage to actually try the diet. A lot of the hunger that you currently feel throughout the day is a conditioned hunger response. Nobel prize winner Ivan Pavlov accidentally discovered this when studying salivation in dogs ultimately leading to something known in psychology as Pavlovian Conditioning. Without getting too in depth into his study the bottom line of his experiments was that hunger is a highly suggestible state that can not only be caused by the taste, smell, and sight of food, but hunger can also be trained as a conditioned response. Meaning if you're used to eating breakfast everyday at 7 am, lunch at 12 pm, and dinner at 6pm you've conditioned yourself to get hungry everyday at those times. The stimulus that causes you to get hungry isn't the smell taste or sight of food it's the time itself. And this applies further...By pairing things like eating snacks while watching tv, or while studying, or whenever you feel boredom you develop even more conditioned hunger responses. So the ironic truth is that by practicing fasting you can break a lot of these conditioned hunger responses, and start feeling only the unconditioned hunger response when you're actually hungry, allowing you to develop a better relationship to food in general. To help you break your conditioned hunger responses throughout the day you can slowly ease into a one meal a day diet, by cutting out snacks and meals slowly one at a time. You can also incorporate things like black coffee, apple cider vinegar, and sugar free tea throughout the day to suppress your appetite. Remember it'll take some time, but your body will for sure adapt. Lets move on to what to eat and how much of it to eat. When you actually get to your one meal for the day you don't want to restrict calories. A lot of people try this diet plan to lose weight or burn fat, and they think they can lose weight faster by cutting calories from the only meal they eat for the whole day. This is a big mistake that leads to binge eating almost every time. Another big mistake is trying to do something like a one meal a day ketogenic diet plan as a beginner. You should allow yourself to eat all three macro nutrients protein, carbs, and fats. Again do not restrict calories or macronutrients during this one meal especially when first starting as it will likely lead you to failing the diet. Instead you want to eat your fill of single ingredient real foods. I think...

[cymbaldeals]

My #1 tip to succeed it, and for any type of diet for that matter, it is to not tell anyone about it. Especially your co-workers. If you do so for some reason they will start questioning and arguing. And then they will bring you candies, donuts, every time they can... just to test you out and make you break your fast. It is your secret weapon, and nobody needs to know about it.

[chungocminh]

1 thing i wish i know before start: don't think OMAD is a diet, think it as a life style and you will have much better result.

[kenwrightlucky]

In 1983 I was diagnosed with crohns . The Doctor wanted to remove my colon. That didn't happen. I stopped eating everything for a week. Then I added foods one at a time. All the foods that hurt me I stopped eating it. I can do fine with out, ground pepper, corn meal, nuts, popcorn, beans. Anything ruff. I'm 69 now, and doing fine.

[IzerOne]

Started this 5 days ago. I’ve been on a diet with exercise for a month now. Went from 265 to 245 in exactly 1 month. I will report back in a couple weeks.

[lissah.w]

I have been doing this three days now. The only time I get real hungry is right before it time for my meal.

[numbnut]

I'm 6'0 85kg with belly fat ( love Handel ) so I trying omad
And Results are:
- In First week : loose around 4lbs (belly looks flat in front but side fat still same; face become skinny; and butt feel lighter)
Update : started jump rope excercise.(15min morning+ 15min evening)

Week 2
- I lose around extra 2lbs
- 30-40 min workout im doing :
Morning- rope jump, And plank; and some shoulder (upper body) workout;
Evening - running ( helps to sleep fast )
- Side fat start loosing; now i can grab my side skin (which I can't Earlier); butt getting flat; face look less chubby;
- feels lazzy; and can't excercise long period ( once I fainted too);
- drink lots of water (around 6-7 liters) so not feel hungry.(and not feel any headache too which I experience alot earlier in life)
- and yeah sometimes I eat pizza too but that's the only meal for whole day. (It's hard to say no sometimes)
- and sometimes it's hard to poo.

Week 3-4
- finally my side fat disappeared
- I look great and I not feel hungry much these days
- I can easily live whole day with single meal ( but water important otherwise you start headache or dizziness)
- I increase my daily workout ( include weight excessive with cardio)
- now my body in shape I'm thinking to gain some muscle mass
- and i start eating vegetables healthy food
- and yeah swimming also great if you not wanna exercise much.. ( mostly I swim when I'm not in mood to lift weights ) and some yoga too it's easy.. Actually it's up to you if you just wanna look slim like Koreans then you not need to go gym .. but if you thinking about abs or something then you know...



After 6 week
- look slim but with fat, you also start losing body muscles too. Which is not good.
- start getting dizzy just after a short run. And also get tired easily sometimes.
- eating less. also no craving. Weird right?
- also i kinda start looking like a zombie. Dark circles. (or maybe because of a movie marathon).
- And then I quit.
- my advice don't stretch it too long. just try for a week or two. maybe 2-3 days per week enough.

PS
- Within a week I gained all the weight back which is sooo weird.

PS
Last year in covid I tried an apple diet. Only ate apples and apple juice. Sat all day. Watched tons of stuff. Surprisingly it felt the same as one meal a day diet plan but with quick results. Within 3 days my chubby belly became flat. (with no workout or anything).
Now I follow it every weekend. Two days a week(mostly weekends) I only eat an apple for breakfast, lunch, and dinner. Worked so well. Also, you can consume alcohol. Loved it.

[stewdog]

It really is mind blowing how your body completely changes its preferences. A year ago, I would have cravings for things like energy drinks, pizza, burgers, iced coffee with a lot of cream & sugar, etc. After a year of fairy consistent IF and eventually OMAD, I really only look forward to eating soups and salads and a few other things. I no longer feel the need to snack while watching tv, I no longer feel the need to have a beverage in my car while I drive and when I do crave food, it is always of a healthier nature. The key is just taking a step forward in the right direction. I know it sounds cheesy and cliche but, it’s true. Make small changes and it might take a few weeks, months or a year but, your mindset towards eating will be completely transformed. You can do it, start tomorrow. I actually recommend becoming committed to the task. I would suggest doing one day, on a day off from work and school, to do a water only fast for the whole day. Just challenge yourself to do it.

[DarkLordConri]

Just wanted to say I love your videos. I started OMAD in July '17 sitting at 296.6 lbs at 5'9" (Male). One year later, I was down below my original goal weight and have been maintaining 165lbs with ease. Keep up the great work and educating people.

[fcaride]

You forgot the most important thing: No sugar

[mrq]

People, omad really works...I started with omad on 11-10-18 at a starting weight of 190 lbs and this morning on 3-12-19 I weighed in at 156lbs...thats 34 lbs in 4 months...I went from a 2X large shirt to large...size 38 pants to 36...it really works!! You will not regret doing omad

[AprendizDeLoQueToca]

I am certain that one meal a day (if not every other day) is what our bodies are design for. The three meals or more a day just makes "food" people richer.

[mr_skerz]

I’ve lost 40lbs on omad over the course of this summer, it is very simple and well worth it for anyone trying to cut weight/shred fat. Workouts have been better on it and hunger pains only occurred for me the first two days, then the stomach naturally adjusts, it’s amazing

[TheMadgeorge]

I just started the carnivor diet last week. Turned out to be a OMAD because I couldn't eat more. On the fourth day, I didn't bother to eat. The next day I had a small salad with meat and cheese. That night I fixed a huge omelet with about 170 g of meat, a large onion, chopped (yeah, I know, but I love onions and garlic), 8 large eggs (more protein and fat), in about 50 get of butter.

I gave half to my landlady, and she loved it. My belly's gone, and I walk a lot which is amazing exercise for 2850m altitude. I'm 76 years old and I live in Quito in the Andes. Good luck to everyone who tries this.

[TommyHuynh]

I been eating one meal a day for almost 2 years now. I lost 30 pounds in the first 90 days and I have kept it off ever since. I have not gained any weight back. I have never felt better in my life. I started in July 2017 weighing 176 pounds I am now 146 pounds. I eat at 2pm every day, I cut out all sugars and processed carbs. I eat tons of veggies and I actually eat a lot of food. Im in better shape now than I was as an athlete in highschool

[iReturnVdeotapes]

I have been living off salad every single day for the last month. In it, I have two hard boiled eggs, a can of pure spring water sardines, feta cheese, avacados, kale, arugula, spinach, green oli es, broccoli, cauliflower, almonds, pecans, and use organic olive oil as dressing. Everything I need in a healthy meal. And I dont have to cook any of it, just throw it all into a bowl and chomp away. It has worked wonders.

[Freethejules]

I've been doing it for 2 years and its amazing. I typically eat a chicken chipotle bowl a day plus a cup of coffee and 1 liter of water and im super fit and healthy.

[blakeware]

Best diet out there because it’s easily sustainable and doesn’t even feel like a diet which is most important tbh

[august]

I’ve been doing Omad for years. It feels the most natural to me. Three meals a day made me tired and sluggish. He explained exactly how I do it. Simple Whole Foods with balanced macros and snacks after dinner. Super simple and i lost 30 pound my first couple months like nothing. Idk why omad isn’t more excepted over the three meals a day. Almost everyone is obese so idk why they think three meals a day is working.

[leoarias]

I started with omad about 2 years ago. When I started I was 268 lbs. Today, I am 190 lbs. I love it. I've thrown a few 3 day water fasts about 4-6 months apart during this journey and I will never stop. Fasting is so amazing and has so many benefits. I have a very labor intensive job and was even able to do one of the 3 day fasts during a work week. Love how I feel.

[promadatta]

I have been doing OMAD with keto, for a while now. And walking and working out. It's simple and effective for better health and weight loss.