https://www.youtube.com/embed/1FBSs7lUB7I
What do you eat on one meal a day (OMAD)? How do
you make it safe and comfortable and still get all the benefits? Coming right
up. So what is OMAD or one meal a day? Well it's exactly what it sounds like
you just eat one meal a day you shrink your feeding window down to about one
hour you eat all the food within that window and you don't eat the rest of the
day so along with a ketogenic diet which is incredibly popular there's also talk
about intermittent fasting and OMAD one meal a day and they're all just
variations of the same thing it's all about cutting back the carbs reducing
insulin resistance so what drives insulin resistance is the amount of
carbs that you eat and how often you eat every time you eat a carb you drive
insulin and the more often you eat the more often you stimulate insulin so the
reverse of that is to cut back the carbs and eat more seldom eat fewer times a
day and the extreme version of that if you want to call it that is you just eat
once a day so why would you do that well it is a very powerful way of reversing
insulin resistance but another benefit is it saves time you don't have to spend
so much time eating and preparing meals and another benefit is that you give
your body a break every time that you eat you have to kind of jumpstart you
have to start up your your digestive machinery you have to make enzymes you
have to move things around you have to make churn the food and and it has a
certain wear and tear on your intestinal lining so if you keep eating every few
hours then the stomach and the lining never really gets a break whereas if you
eat one time a day then it gives the body a lot of time to get some rest
and repair and that goes for all your internal organs your liver your
gallbladder your pancreas your digestive tract etc and the next question then is
how do you do this and how do you do it comfortably
and how do you do it safely so first of all I would recommend that you get fat
adapted first that means you get into a keto lifestyle you start reducing your
carbohydrate so that your body knows how to use the fat that would be step one
because now you're more prepared for the one meal a day then you start shrinking
the window as you get more fat adapted and you don't get so hungry and you
notice you could skip breakfast you could skip a meal here and there without
going crazy now you shrink your feeding window first you eat it at 8:00 in the
morning you have your last meal at 8:00 p.m.
Then you have a 12 hour feeding
window then you shrink that you skip breakfast you eat at noon and then maybe
at 8 p.m. you have an 8 hour feeding window and then you gradually shrink
that down to maybe six hours and four until you're comfortable eating within a
four hour window meaning you eat maybe at 3 o'clock in the afternoon and 7
o'clock and nothing outside of that window and now your body is pretty much
ready to go to one meal a day where you eat all of
the food within a one-hour window so when you do it this way it's not a shock
to the body you get fat adapted you get your body used to the concept of eating
in a shorter period of time then we want to think about a few
additional things to make it healthy as well so you don't want to crash your
metabolism you don't want to get into starvation and that the risk of this is
much much less if your fat adapted first if you if you're not and you start
starving your body goes into a crisis mode and it starts preserving energy
that's not the idea you want to keep your body burning the fat off your body
but part of that is also don't cut your calories too much try to keep it maybe
at 70-80 percent so if you're eating 2,000 calories on a normal basis that's
your basic energy requirements you probably don't want
to cut it below 1,500-1,600 calories a day the object is not to go hungry the
object is just to give your body a rest and reduce insulin resistance and to
burn fat so it makes it a whole lot harder to get all that quality food in
to get all those nutrients into a single meal because that could be a really
large meal and you may not even be able to eat that much so you want to look at
quality foods you want to eat things like maybe an omelet with lots of
vegetables in it and then the eggs are nutrient dense you add some good olive
oil and you add some cheese and raw organic cheese if you can tolerate that
and now you could probably eat 12 14 1500 calories in a single meal and be
okay with that another trick would be to make you some
bulletproof coffee because even though that wouldn't strictly stick within the
one hour feeding window you could do that in the morning maybe and you just
sip it throughout the day and if you do a bulletproof coffee with some butter
and some MCT oil in it it's not gonna have a significant influence on insulin
it's not gonna trigger any insulin response to speak of and therefore
you're still technically fasting so there you could get if you use a
tablespoon of butter and a couple of tablespoons of MCT oil now you got 400
calories they're sort of for free that you if you get the 400 in the coffee now
you just have to eat maybe 1200 in your in your big meal it's not strictly a one
meal a day but it's a way that you essentially stick to the principles of
doing that and again you want to think quality food don't use anything
artificial synthetic process nothing like that but the best quality food you
can think of organic grass-fed raw whole vegetables all that good stuff
as far as a percentage this isn't exact for everybody but a typical percentage
of calories would be from 75% from fats 20% from protein and probably no more
than 5% from carbohydrates again you can maybe get away with a little bit more
protein and maybe even carbs because you're spreading out the feeding window
you're increasing your fasting period you're going to still keep the insulin
really really low even if you increase the protein but if you can still keep
this really low then you're better off so is it safe and is it
necessary so I think that it depends on what your goal is and I don't think that
you necessarily want to do it forever because it does limit your food choices
a little bit when you have to eat it all in one meal it is difficult for a lot of
people to eat that large a meal so if your goal is weight loss then I would
say go ahead and do it for a few months and just see how it
works engage your results and then you cycle in some regular keto and
intermittent fasting and I would say try to stick for the most part with 80% from
fat 15% from protein and no more than 5% from carbohydrates pending on the person
some people can get away with a little bit more carbs but again this is
individual I think the top level for most people would be maybe 10 percent
from carbohydrate which on a 2,000 calorie diet would be about 50 grams if
you're still in ketosis at that level then I think that'd be the top level if
you're not then figure out where that limit is for you.
Now if you've lost the
weight if you're feeling good if you are stable in your health situation and
you're just maintaining now is where you try to tweak it just to figure out where
you feel the best so now I could still suggest a one meal a day once in a while
because there's some great benefits to given your intestinal tract a rest once
in a while but it also kicks in something called autophagy and that's
where your body increases its recycling properties it cleans up junk proteins
and old debris from from cells that break and you essentially recycle better
during it autophagy and you kick in autophagy at a much higher level if you have
a 23-24 hour fast but if you don't need to lose the weight then I would suggest
you mostly stick with a low carb diet of with intermittent fasting of a feeding
window of 6 to 12 hours for the most part that's basically what I do I
usually eat within a 6 to 8 hour window occasionally I'll have some breakfast
and then I might have a 12 hour feeding window but that's not for the most part
again I don't have insulin resistance so weight loss is not a goal I'm just
trying to find out where do I function the best so for some people at this
point you might want to experiment and see where do you feel the best I still
don't think that you should go into grains or any inflammatory starches but
if you want to you could try getting up maybe as high as 15% on the carbs that's
still a relatively low carb diet and if you're physically active I think that
you could get away with that some people might function a little
better at that but figure out where that number is for you so 15% of carbs for me
would be about 75 grams I probably a good bit lower that would be my highest
number on any given day for the most part you want to stay probably somewhere
in the range of between 5 and 15 percent of carbohydrates calories
so keep in mind that you want to learn some principles there's not a
one-size-fits-all for everybody but once you understand the underlying principles
now you can start playing around with it and see what does it take for you to
lose the weight you need to get off and what does it take for you to maintain
and to feel the best that you can please share this video with as many people as
you can because we want to help lots of people out there get healthy and
understand the underlying principles rather than just little things to do
that's how you make it sustainable and that's how you get the most out of it
please share your comments if you want to give this a try let me know how it
goes and as always thanks for watching
