Allow me to play the biased card today because I want to share some important information that has helped me in the last year. As of September, last year, I weighed a colossal 102 kg. I had been traveling around the world, spending five months in the US, and being in and out of Switzerland for the last three or so years.
Before my travel adventures, I was pretty active, maintained a somewhat healthy lifestyle, and was in a manageable weight category. However, when I started traveling, there was less time for the gym and more time to try out different cuisines that I had never tried. From Swiss fondues, cheeses, wines, and a hearty Southern BBQ to frequent visits to Starbucks for those calorie-dense cold brews, the weight was packing on.
September 2023 was my turning point because I looked at how big I had become, how my neck looked like a double-decker, and not to mention my stomach-Schpäckröllali on steroids. I needed to do something and this time I needed something sustainable, long-term, and most importantly, a healthy approach.
Previously, I played the “cut out carbs and other bad food” game and the weight would still come back or I was unable to keep it going. So, I did some research and discovered OMAD, or one meal a day. Amerix, on X, has always advocated OMAD and while I wanted to try it, I feared that it might also not work-I was wrong.
What is OMAD?
OMAD, also known as one meal a day, is a form of intermittent fasting where an individual consumes one meal within a one-hour period. In short, fast for 23 hours, and eat for one hour. Although there are no calorie restrictions with OMAD, I have realized that for better outcomes, you need to ensure that your plate is well balanced with the essential macronutrients, that is protein, fats, and carbohydrates.
Other individuals focus on a KETO kind of OMAD, where they eat a diet that is high in fat, moderate protein, and less carbohydrates. What I would recommend from my experience, focus more on healthier options if you really want to experience the benefits of OMAD, either way, it has worked for me on those days when I want to enjoy a piece of cake or a glass of wine.
Following the OMAD lifestyle, from my experience, has been sustainable because it has allowed me to enjoy the foods I love in moderation while still making significant gains with my fitness and health goals. Not to mention, it has changed my relationship with food, I consider it fuel rather than something I can use to self-medicate. Therefore, let us look into some of the benefits of OMAD, from my personal experience.
Benefits of OMAD
Supports Weight Loss
Let me start by saying that one year later, I am 24kgs down, currently weighing 78kgs. Becoming my guinea pig has been the evidence I needed to confirm how effective this lifestyle is for weight loss. What I have realized with OMAD is that the weight will fall off, but not drastically as reported by some publications. I had some rough months and days when I just did not follow the lifestyle, yet I still lost weight and I maintained my levels of fitness at the gym, I realized that falling off was holding me back from experiencing the true benefits of OMAD.
Aids Healthy Digestion
Three meals a day, with snacks in between means that our digestive systems are always working around the clock to digest food, some of which will be used for energy, and for less active individuals, it is turned into fat. Most of us are used to having dinner as late as 8 PM or 9 PM and then we head to bed. While some fat is burned as we sleep, most of it is unutilized and converted into glucose which is stored as fat.
If you allow yourself to take days off work, then what is stopping you from allowing your digestive system to rest? I have also found OMAD to be effective at resetting bowel movements by making them more regular during certain times of the day.
Helps Lower Inflammation
My fibroid sisters, gather around please, this one is for you. When I found out I had fibroids, the gynecologist was very quick to recommend surgery, but I was not open to it because I had already had two surgeries on my abdomen and one was botched! Trust issues 101. I decided to go home and research alternative ways to shrink fibroids and while they did provide relief, nothing has been as effective as OMAD.
Not only has it reduced the clots that I would get while on my period, but it has also made my cramps less painful and balanced out my hormones to a point where I can tell the days I am ovulating without checking the cycle app. My period has also become regular, always coming on the expected date, and that has been a plus. I also do not feel pain in my abdomen when I press on it which has been such a relief.
Fibroids aside, I have witnessed the link between food and disease and I believe that if you tried OMAD for a specific condition, it will get better, speaking from experience.
Boosts Mood and Energy Levels
In all honesty, this here has been one of the biggest pluses of the OMAD lifestyle. In the past, I would experience weird energy crashes where I wanted to do absolutely nothing or just the bare minimum. OMAD has turned me into an energy beast, I work out for 1hr 30minutes from 16 hours fasted and my workouts are always supercharged with energy. Ask my Apple watch. It has made me enjoy working out which in turn leaves me in a good mood.
A friend of mine joked that the before and after a workout for me is like someone who has had a caffeine fix. Well, I have to agree with them. I do feel great after every workout and I owe it to OMAD. Fluctuations in blood sugars could result in negative emotions and lower the overall quality of your life. OMAD stabilizes blood sugar levels and this explains why OMAD is effective in improving emotional wellbeing.
Strengthens Immunity and Triggers Autophagy
The last time I had a cold was last year in October, it was COVID because I had all the symptoms that come with it. However, after that, even after experiencing the minus temperatures of a Swiss winter last year, I have not been down with a cold or any illness for that matter.
Fun Fact: Did you know that 70% of the immune system is housed in the gut? What does this tell you, what you eat, and how and when you eat determines a lot about the status of your immunity.
Being in a fasted state will trigger autophagy where a cell will break down and destroy damaged abnormal or old proteins or other substances in the cytoplasm. This metabolic process results in starvation and the prevention of certain diseases.
Supports Healthy Skin
For those of us who are less interested in extensive and expensive skincare routines, your answer lies with OMAD. I am not a makeup person, the furthest I go is just a quick brow touch-up and a good lipstick. I have always relied on hydration to keep my skin looking healthy but with OMAD, the results have been phenomenal. Not to brag, but I do look younger too, thanks to the stranger who said I looked 26, you are the real MVP 😊
I can attest to the fact that OMAD slows down skin aging, keeps acne at bay, and guarantees a youthful glow. If you are struggling with acne, I would recommend trying OMAD or any other IF protocol that works best for you. Try it for a month and see what changes won’t hurt to try darling!
Boosts Human Growth Hormone
One of my biggest fears with OMAD was muscle loss and not being able to lift weights, which is something I enjoy. Well, that fear was only in my head because I have hit some massive personal records in the gym with weightlifting. For the first time in my years of lifting, I was able to DB press 18kgs with no support.
Fasting increases the levels of human growth hormone which in turn helps to build muscle and burn fat-don’t we all want that? Get on OMAD!
Provides Better Food Quality Affordably
OMAD is good for your pockets, which in turn allows you to buy good quality foods. If you buy free-range eggs that you probably eat three times a week, rather than daily, they will last longer, and there is value for your money with no compromise in quality. Since you are eating once a day, it becomes easier to opt for foods grown organically which will in turn help lower inflammation caused by pesticides.
I have found it easier to shop for OMAD because I know the foods I need and the quality at which I will get them. It also helps you make better choices like switching from vegetable oil to olive oil which will last me a while because I only use it once a day, unlike vegetable oil which will be used three times a day and last 2 weeks. The point here is, that OMAD is QUALITY driven over QUANTITY driven.
How Do I Start OMAD?
If you are like me who dives head first to a challenge or something that I know will benefit me, then start it now. However, I need to caution you, that the first few days will be ROUGH! Your body is getting into unfamiliar territory and you will feel all kinds of emotions. On some days you will just be thinking about food, watching food videos and even making frequent visits to your kitchen, do not give in. The feeling will go away with time, once your taste buds adjust, you will be fasting like a champ!
If you are the kind that starts with doubt until a short-term benefit is achieved, then start with other IF protocols, like 16:8, where you fast for 16 hours and eat during an eight-hour window. Just make sure that you are done eating by 7 PM. After a while, you can transition to, 18:6, 20:4, and then OMAD. The goal is to take it a day at a time, eat good quality food, and be easy on yourself. It is a lifestyle, NOT A FIX!
What Do I Eat While Fasting?
Technically-NOTHING. You just drink water, zero-calorie teas, and black coffee. Sounds extreme, but once you get used to it, your eating window comes faster. It is also important to stay busy because being idle will tempt you to break your fast with a myriad of excuses, STAY FOCUSED!
What Will People Say When I Tell Them I Eat Once A Day?
One of my biggest worries with OMAD was social interactions and having to explain to people that I eat once. At first, it was so hard to explain to people who had not tried it and considered it unhealthy. But my question is, how can you brand something that is providing evident positive benefits as unhealthy yet you have never tried it? I always challenge them to do it for a week and yeah, most will quit on the second or third day.
So, why would you let people with zero willpower to try something dictate how you view it or how you do it? This is a personal journey and you do not have to eat everything offered to you. If going for a family gathering, fast shorter times to have your one meal with family, less questions, yeah? If you cannot push your fasting window to accommodate someone, request for water and say you have just eaten. You will be fine, it gets easier with time.
Conclusion
Try OMAD for at least a month and if you experience no benefits, then I lost 24kgs with Ozempic!
