OMAD (one meal a day) is an incredibly powerful fat loss diet, and has the…
OMAD (One Meal A Day) is one of the most powerful fat loss weapons you have in your Intermittent Fasting arsenal. Your OMAD results could potentially change your life.
Today, I’m going to give you a couple of client examples, giving you some details on their OMAD results.
What Exactly Is OMAD?
It’s as simple as it sounds – you eat one meal a day, usually in the evening but not necessarily.
This strategy is so powerful for burning the belly fat, simply because it makes it very difficult to eat a calorie surplus, and VERY easy to be in a calorie deficit.
So you WILL burn fat and start getting leaner.
Usually I recommend eating this meal at 6-8pm, or anytime in the evening, as this is when the most ‘dangerous window’ is as far as diet adherence, distractions, your social life etc., and the OMAD diet gives you massive flexibility in this regard.
You CAN eat this meal at 1pm for example, and this may work for guys who get really hungry in the early afternoon, and perhaps don’t have much of a social life.
But what I DON’T recommend is having this at breakfast, because you’ll crash your energy levels when you need them to be highest (it’s a large meal), and you’re leaving yourself wide open for late evening hunger, and the consequential poor night’s sleep.
OMAD Results: My Clients
I have two clients right now who have successfully been eating once a day, and have lose a ton of fat simply by following this.
One is in his late forties, the other in his fifties. Both are busy and successful guys, and the time efficiency from only eating once a day serves them very well. Think: more time for work, investing, training, sleeping etc.
OMAD Diet Results 1 Month
Within one month, both clients had lost over 10 pounds.
With great ease, as well.
They both said that it was the most natural and effortless way of eating for them, experienced minimal hunger, and strength levels were still good in the gym.
They have both lost several inches (and belt notches) off their waistlines, have leaner looking faces, and are experiencing health improvements, like:
- Lower blood pressure (>140 to ~110)
- Improved cholesterol
- Higher testosterone levels (400 to 600 total testosterone for one client, the other client is now on TRT)
- Gaining strength and muscle (yes, you can 1000% gain muscle on an OMAD diet) – to the tune of 10-15 pound increases on their pressing exercises
And all of this serves to maintain maximum health into their 40’s, 50’s, 60’s and beyond.
OMAD Diet Results 1 Year
Within one month, there are limitations on what you can achieve.
But within one year, it really depends on how disciplined you are and whether or not you’re willing to sacrifice other areas of your life (temporarily).
My two OMAD clients managed to both lose over 40 pounds of pure fat, and gain muscle. So really when you factor in the muscle gain, the fat lost was more than 40 pounds.
They’re now below the 200 pound mark (or borderline), and have completely transformed their physiques.
People at work, friends and family are all complimenting them on their new and improved appearance, their energy levels are ‘sky-high’, and they feel on top of the world.
So how exactly did they do it?
How To Do OMAD Properly
As I said, if you want to maximise your OMAD results, you’re better off leaving your one meal until the evening.
This meal should be high protein, it should cover your basic ‘healthy fat’ requirements (testosterone purposes), and it should have some fruit/veggies.
So what my clients do, is that they rotate between:
- Chicken breast
As the main meat, with some greens on the side, and/or eggs, and/or avocado or something similar. Usually the fatty fish will cover the omega 3 needs, and wouldn’t need extra fats on top of this, especially when cooking with olive oil.
Often, there is a protein shake consumed shortly after, as it’s a lot of meat to eat in order to hit the 140-180g of protein target (critical if you want to gain muscle, and also stay fuller for longer on your OMAD diet).
So that’s the crux of the OMAD system.
If you’d like the entire thing written out for you in a personalised meal plan, you can check out my meal plans right here (yes I write OMAD plans too). If you’d like to become a client, please click here for more information.