What is omad ? Health benefits, safety, foods and more

This post is all about OMAD DIET — HEALTH BENEFITS, SAFETY, FOODS so that you can have a deeper knowledge about this form of intermittent fasting. If you follow fitness or weight trends,

then probably you’ve heard a lot about intermittent fasting and its form. Probably you must be having a bunch of queries related to intermittent fasting. Most common type is 16:8, in this

you have only 8 hours to fulfill your calorie intake and fast for next 16 hours. Another common form is OMAD OR ONE MEAL A DAY which we are going to discuss here :- WHAT IS OMAD DIET ? OMAD

is an acronym for one meal a day. It is a form of intermittent fasting, where you will get a feeding window of 1 hour and fast for next 23 hours. Or in simple words, this means eating just

once a day. In this time you can eat whatever you want. In recent times, Intermittent Fasting has gained popularity because of enormous health benefits. Intermittent Fasting has various

forms and in these fasting period varies from 16 hours up to 48 hours. A bunch of people praised 16:8 form of Intermittent Fasting as it has shown results in weight loss, heart health and

other chronic diseases. Basic idea behind any type of fasting is limiting calorie consumption throughout the day and lose weight. Yes, fasting has other hormonal benefits also which helps in

weight loss. BENEFITS OF OMAD 1. INCREASES FAST LOSS One of the main reason this diet plan is becoming more popular, as it helps in rapid weight loss in a very short span if time. Actual

benefits of fasting starts after 12 hours of fasting because at this time, you have finally unlocked your body fat as fuel. At this time our body’s primary fuel source that is glucose ends

up. And your body undergo a process known as ketosis. In a study, where participants were fasted for 18–20 hours and are allowed to eat whatever they want. After just two weeks, the results

were amazing as they lost around 3lbs of fat. Most of them found fasting beneficial and decided it to continue. Additionally, fasting leads to lower levels of insulin, which also promote

your body to burn more fat. 2. FASTING REDUCES INSULIN SENSITIVITY Insulin is released by pancreas that works as a key and moves glucose into the cells. Our body gets most of the glucose

from the sugar and carbohydrates that we eat. Insulin sensitivity refers to how sensitive the body’s cells are in response to insulin. Insulin resistance is the other name of low insulin

sensitivity which means pancreas have to secrete more insulin from to push glucose and energy into cells. Due to various reasons, over the last 100 years, millions of people are insulin

resistant today. Insulin resistance is the root cause of various chronic diseases such as prostate cancer, heart disease, diabetes, alzheimer’s disease, aging and many more. Recent studies

shows that fasting helps in controlling insulin and can reduce insulin levels up to 20–30 percent. 3. REDUCES INFLAMMATION In simple words inflammation plays a role in the healing process

and is a part of the body’s defense mechanism. Studies shows that inflammation may be reason of development of chronic conditions, such as cancer, heart disease, and rheumatoid arthritis.

While acute inflammation is a normal immune process which helps to fight off infections. A study performed on 50 healthy adults showed a significant decrease in the levels of inflammatory,

after one month of intermittent fasting. Here also intermittent fasting have shown positive results and found out that it can decreases level of inflammation and help promote better health.

4. INCREASED METABOLIC RATE While starting fasting you came across various myths, one myth related metabolism is very common. Most people say that fasting that longer may lead lower

metabolism which can have various health effects. Metabolism is the process of converting protein, carbohydrates and fats into simpler form in which our body can take benefit of it.When we

fast our hormone are on the another level and are benefiting our body in several ways which enhances our metabolic rates and fat burning also. A study suggests that short term can boost the

metabolism by 12 percent after 30 -35 hours of fasting. 5. INCREASES GROWTH HORMONE Growth hormone is a peptide hormone released by pituitary gland. Growth Hormone mainly stimulates growth

in human beings and other living organisms. Read : Hourly Benefits of Intermittent Fasting IS OMAD HEALTHY ? A very frequently asked question over the Internet and there are many reason of

it : 1. CHRONIC CALORIC RESTRICTION These are always two side of the coin, when you are reducing your calorie intake and taking it as a advantage for weight loss. The other side of that coin

shows that it can be very difficult to obtain daily calories in take while following OMAD over a long period term on a daily basis. Although caloric restriction helps with initial weight

loss, but it can be dangerous over a long period of time. And can lead to decrease in metabolic rate and also can lose muscle mass. 2. INADEQUATE PROTEIN INTAKE Protein are the building

blocks of our body and plays a very important role in achieving in your goal whether it is to lose weight or build up muscle. Protein always comes to rescue your body and achieving your

goals. As OMAD is a calorie restricted diet, it may lead to protein restriction as it can be difficult to take your daily protein intake on a single run. Intake of protein depends on your

body type, workout regime and many more things. For example — a man with 5'10 height and 81-kg weight, should eat about 110 grams of protein daily and it’s very difficult to consume

that much amount of protein in a single take. 3. EXCESSIVE CARB INTAKE Carbs are another important fuel for our body and provides energy when needed. Most of the people combine OMAD with

Keto diet for maximum weight loss. And during that we have to limit our carbohydrate intake to less than 20 grams per day. It is advised to spread out your carb intake during the whole day.

But while OMAD you have to take all your carbs in that 1 hour only, which is not recommended. As by this, there are chances that you may get out of ketosis and all your hard work will be of

no use. 4. EXERCISE For exercise you need energy and energy comes from food. So, when have not eaten anything for that long, sometime you may not have that energy and may feel dizzy and

lethargic. Those people may find difficultly in exercise while fasting. But it is advised to exercise while fasting as this will excel your weight loss. As HGH, insulin and neopredine levels

are all in favour of weight loss. However, if you find difficulty in workout while fasting you can also perform your workout session post- meal. But I encourage you to at least give it a

try while fasting. Trust me, this is really helpful. 5. HARD ON STOMACH As you are restricting yourself to eat during a particular window which can make your stomach upset. When we don’t eat

for a long time your gut starts a healing process and repair damaged cells. At that time when you end you’re fast and you actually eat your gut is actually at its weakest so you need to

delicately introduce foods to protect mucosal layer. So firstly you should eat some lean protein or some fruit that are easy on stomach, then after half an hour you can enjoy your meal. If

you didn’t eat these type of foods this can lead to bloating, constipation. FOODS TO EAT ON AN OMAD DIET * _Veggies_ — Broccoli, carrot, cauliflower, cabbage, turnip, beetroot, scallions,

chinese cabbage, purple cabbage, bell peppers, lettuce, white potato, sweet potato, kale and spinach. * _Protein Sources _— Lean cuts of pork, beef, fish, eggs chicken breast, beans and

legumes, tofu and mushroom. * _Dairy Products_ — Buttermilk, full fat milk, cheddar cheese, full-fat yogurt, feta cheese, cottage cheese and homemade ricotta cheese. * _Whole Grains_ —

Barley, black rice, millet, broken wheat, quinoa and brown rice. * _Fats & Oils_ — Peanut butter, Sunflower butter, olive oil, edible grade coconut oil, rice bran oil, and almond butter.

* _Nuts & Seeds_ — Almond, pecan, pine nuts, walnut, pistachios, macadamia, sunflower seeds, melon seeds and pumpkin seeds. * _Spices and herbs _— Cilantro, rosemary, dill, mint,

fennel, thyme, onion, oregano garlic, ginger, cumin, coriander, turmeric, cayenne pepper, white pepper, black pepper, allspice, chili flakes, , star anise, clove, cardamom, garlic powder. *

_Beverages_ — Water, coconut water, homemade lemonade, freshly pressed fruit juice, homemade electrolyte, and cold pressed juices. FOODS TO AVOID ON AN OMAD DIET * — High glycemic index

fruits like jackfruit, grapes, pineapple and mangoes should be consumed in limited amounts only as they can insulin level to a very great extent. * _Protein sources _— Fatty cuts of pork,

bacon and beef. * _Dairy products _— Low-fat yogurt, low-fat milk, cream cheese and flavored yogurt. * _Whole Grains _— White rice and if you want to consume it take it in a very less

quantity as they have very high GI value. * _Fats & Oils_ — Dalda ghee, hemp seed oil, lard, butter, vegetable oil, mayonnaise and margarine. * _Nuts & Seeds_ — Cashew nuts *

_Processed Foods_ — Sausages, salami, fries, bottled jams, ranch dip, jellies and various instant foods such as breakfast cereals, pasta and maggi. * _Beverages_ — Packaged vegetable and

fruit juices, diet soda, energy drinks and soda. OMAD RESEARCH FINDINGS There is a lot of research work in progress about the health benefits of intermittent fasting (OMAD) basically. So, I

am giving you you conclusion of two research paper that I have read * One study on type 2 diabetes patients found that, after trying OMAD they saw improved blood sugar levels * In the second

study two groups are made for analysis. First group tried OMAD diet and the other one ate like they usually do. They found out that the people following OMAD had worsening blood pressure

and cholesterol readings. THE BOTTOM LINE : OMAD diet plan has mixed reviews and a lot of research need to be done before finding out any conclusion. But pregnant women, lactating, or taking

medication that requires food for drug are not advised to follow these type of diet plan as they can very dangerous to your health.And remember, talk to your doctor before trying any new

health kick. Hope this post on ONE MEAL A DAY (OMAD) helped you out! Share it with your loved ones and also share your valueable comments:) _Originally published at

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