How to Lose Weight Eating One Meal a Day

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If you want to find an uncomplicated way to shedding pounds that doesn’t make you want to tear your hair out in the pursuit of attaining success, then see this piece of writing on how you can get slimmer eating one accustom meal a day.

Do You Want to Diet Forever?

There are many ways of losing weight. Certain approaches to fat loss necessitate considerable amounts of time spent either consuming meals or using exercise to reduce the calories derived from occasional indulgences. Alternatively, several other approaches make it simpler and more successful to reduce body fat.

No matter what eating plan you have, you want to shed the fat quickly in order to avoid any possible side effects such as impaired metabolism, lack of essential vitamins and minerals, or losing your patience. Doing it quickly and then getting back to normal food habits is a lot more energy-efficient.

I’m confident that you don’t fancy the idea of being on a back-and-forth diet plan for a long time without achieving what you set out to do.

Are You Losing FAT or Just Weight?

The basics of whether you gain or lose weight come down to the initial law of thermodynamics – “the difference in internal energy of a system is equal to the heat added to the system minus the work done by the system.” Essentially, this means it’s a matter of calories consumed in comparison to calories expended – you can consume whatever you prefer but still shed fat so long as your calorie intake remains lower than the calories burned in a day.

Nevertheless, reducing one’s weight does not unconditionally mean reducing body fat, and not all calories are equivalent.

It is possible to reduce your overall weight without burning off any fat by consuming muscle tissue as a primary source of energy, resulting in you remaining overweight.

In order to successfully and healthily shed fat, you have to ensure that your body is losing fat, not muscle. That is why eating on an interval basis is so advantageous—you are encouraging your body to produce hormones that trigger your body to burn fat while converting it into ketones that can be used as fuel.

While in a fasted state, ketones are produced by the liver to guard against muscle degeneration and stimulate the use of fatty acids from the practice of fat storage.

One can practice various forms of intermittent fasting, which involve consuming food only during certain hours of the day and going without food for the remainder. Nevertheless, consuming only one meal in a day is evidently the most advantageous method for reducing body fat. Let me tell you why.

Can You Lose Weight Eating One Meal a Day

Eating merely one meal a day is an effective way to rapidly shed pounds while preserving muscle mass.

  • Fasting throughout the entire day will put you into quite a good ketosis, which helps to mobilize your own body fat.
  • Eating only one meal a day confines your feeding window, which helps you to feel more satiated from less food. You can eat higher-calorie foods without depriving yourself of either nutrients or the feeling of satiety.
  • It’s slightly more difficult to eat a surplus of calories if you’re eating within 1-2 hours. Of course, it’s easy to overeat 5000 calories and get fat, but if you have even just a little bit of self-control, you should be able to avoid that.
  • Having small meals frequently throughout the day, on the other hand, may actually make you hungrier than before. You’re dieting at a caloric deficit, so you’re not getting enough calories in the first place, and if you have to fit 4 very low-calorie meals into your day, then all of them will never satiate you completely. Having a single or even 2 meals a day will fill you up a lot more and longer.
  • You’re not actually that hungry while fasting because you’re burning your body fat. Some hunger signals are usually associated with dehydration or boredom, but other than that, you learn to differentiate between real physiological hunger from psychological cravings.

It’s accurate to say that you can reduce your weight on any type of diet or cycle of intermittent fasting; however, for remarkably speedy fat loss that necessitates a bigger caloric deficiency, the OMAD approach is an incredibly powerful and straightforward one.

How Fast Will I Lose Weight on OMAD

The quickest way to shed a large amount of weight would be to engage in prolonged fasting for five or more days, but One Meal a Day (OMAD) lifestyle is much more viable in the long run and should become part of your routine when you have achieved your desired body weight.

The rate of weight loss with OMAD depends solely on the amount of weight you need to lose, the number of calories you burn throughout the day, your metabolic health, and the amount of food you consume during your single meal.

People often state that a single pound of fat is the equivalent of 3,500 calories. However, this is not completely accurate because fat cells contain substances other than fat, such as water. Not gaining or dropping a pound on the scale doesn’t indicate that you have lost a pound of muscle or fat.

A gradual weight reduction could be achieved by getting rid of approximately 500-600 calories each day, enabling you to sustain as much of your muscle mass while burning mostly fat.

If you’ve been practicing keto or intermittent fasting for an extended period of time, you can reduce your calorie intake significantly with less negative consequences than if you had not adapted to them.

If your daily energy output is about 2000 calories and you consume only 1500, then there is a difference of 500 calories. To shed 1 pound of fat, you need to consume 500 fewer calories than you expend during the course of a week.

Despite that, your body is very wise in the sense that it doesn’t really try to burn off fat since it should be held back in case of times of starvation. Therefore, your calorie expenditure will likely decrease slightly after a few days and settle at 1900. It is necessary for you to reduce your food intake in order to maintain weight loss. This can result in stalled weight loss with OMAD and no progress.

How to Lose Weight Fast with OMAD

You should not remain on a restricted diet for too long because your body will become used to consuming less food, making it harder for you to carry on shedding fat.

It is preferable to lengthen the daily fast to maximize the caloric deficit and expedite fat burning. After the fast, have an adequate meal that meets the body’s basic metabolic requirements.

In this manner, you will not decrease your metabolism by steadily eating less and less food. Instead of eating a lot, you should only consume the absolute essentials and let your body draw from its stored fat to get the energy it needs.

The Right Way to Do One Meal a Day

Dark leafy green vegetables

Included among these are kale and spinach, Swiss chard, plus collard greens. They are full of fiber and hydration, which will help you feel sated. You are free to have a cheeseburger as your single meal and satisfy your desire for fries too. You might want to start your meal off with a large salad of kale and spinach, complete with your preferred salad dressing before you dig into your hamburger.


Avocados are packed with nourishing and advantageous fats that will stop hunger until the next meal. You can include slices of avocado in your salad made up of leafy greens. You will be enjoying the full satisfaction of being full after that!


We absolutely love salmon in our house. We have it at least 2-3 times a week. This fish is full of omega 3-fatty acids and has been proven to make people feel more satisfied. Consider having a chunk of grilled salmon that is between 4-7 ounces with a side dish of your choice. My daughter loves it with mac & cheese.


High in protein, you can enjoy eggs at any time. If you are only eating one meal, why not try an omelet that is packed with vegetables or put an egg on your hamburger for a more filling meal that you will surely be content with?


Legumes, including beans, peas, and lentils, are high in fiber content and can provide a satisfying meal. You can add legumes to almost any meal. If you are preparing Mexican food, put extra beans in the burrito bowl. If you are consuming a gyro, consider having hummus as well for a winning combination.


Nuts such as almonds, macadamias, pistachios, and walnuts are a scrumptious way to commence your meal and offer healthy fats that will sustain your energy levels. I always have a portion of toasted almonds or macadamia nuts available when I’m about to begin eating. I get my body ready for the approaching meal while also helping me become satisfyingly full.

Whole Grains

I’m discussing coarse, unaltered entire wheat bread, dark-colored rice, total oats, and rye. These grains are effective in keeping your body contented. At times, an unhealthy diet consisting of processed carbs could be responsible for the obstruction that can take place while trying to lose weight. Incorporating extra unaltered and uncooked entire grains could assist you in feeling full for a longer period of time.


Incorporating flax, chia, hemp, sesame, and pumpkin seeds into your meals can be a beneficial boost. They are high in healthy fats and protein. You could choose to commence your feast with a generous cup of chia seed pudding. You could add sesame seeds to your beef and broccoli stir-fry. At the conclusion of a meal, I may mix flaxseeds and pumpkin seeds with my yogurt.


Speaking of yogurt, skyr is my favorite! It used to be Greek until I discovered skyr. This is a great option to really give your body what it needs while also becoming full. I often combine flaxseeds, pumpkin seeds, and dark chocolate with my yogurt. On occasions when I do not have a sugary treat, this does the trick. I’m always left with a full belly, and my craving for something sweet is always taken care of!


You can have as many of these fiber-filled, scrumptious berries as you want! We also eat loads of berries. They can be sprinkled into many things – salads, cereal, yogurt, and surprisingly even ice cream! These are absolutely something you can indulge in without guilt.

Dark Chocolate

If you are acquainted with me, you are aware of my passion for all kinds of chocolate! Nevertheless, it may come as a surprise, but dark chocolate is a satisfying snack. Indeed, you were accurate; it is full of soluble dietary fiber and nourishing fats, so it keeps one satiated. Imagine that! Chocolate that keeps you full! All right, don’t get too carried away, but do feel free to have a few pieces of dark chocolate – just don’t overindulge!

I have attempted to unify these food categories by making sure your meal is composed of nutritious fats, protein, and FIBRE! If you have initiated OMAD or begun intermittent fasting, it is essential to make sure your meals comprise quite a lot of all the food groups. Regardless of whether you’re restricted to one meal per day or have a larger time frame for meals, it is important to select food that will sustain you, so that you are able to stay on your fasting plan. This is great advice for any eating plan. Even if you’re following a keto diet, eating enough from each of these food categories in your meals will stop you from feeling hungry and keep you away from the snack section.

Is OMAD Right for You?

Individuals needing to shed extreme amounts of weight, treat type 2 Diabetes, and decrease their chances of Alzheimer’s and Parkinson’s may gain the most advantages from OMAD.

Some safety precautions:

  • Don’t adopt OMAD if you have type-1 diabetes, an eating disorder, or are already underweight. Pregnant women and nursing mothers should avoid OMAD as well. OMAD should not be practiced at all by children under 18 unless under the supervision of a physician.
  • Stay hydrated while you fast. Drink lots of water and unsweetened tea or coffee. Try to avoid beverages with artificial sweeteners, but it’s not the end of the world if you slip up.
  • If you start to feel bad, eat! Intermittent fasting is a wonderful health intervention, but don’t take it too far. Know when to stop.

How to Get Started With OMAD

It is recommended to begin with extended fasting periods of 12-14 hours, as this can help cut out nighttime snacking. Once you learn how to go without food for 12-14 hours during the night, the most simple and sensible next step is to increase this period to 16-18 hours. Gradually increase the amount of time you go without eating every week until you reach a period of 22-23 hours.

It is ideal if you can finish your meal several hours prior to turning it in for the night when following any sort of fasting program.


Happier Healthier Life