What would happen if you followed an OMAD fasting protocol (One Meal a Day) for 30 days?
What would happen if you only ate one meal a day for the next 30 days? Would you lose weight and more specifically: would you lose body fat? Would you lose muscle mass? Or maybe your body would go into a starvation mode and cause you to gain weight rather than lose it due to a slower metabolism. Well that's exactly what we're gonna dive into in today's video.
I've been eating one meal a day (not every day but almost every single day) for about two years now and it's worked very well for me. So today I'd like to let you guys know what results you can expect if you stick to only one meal a day for the next 30 days. Even though I've had quite a bit of experience with the one meal a day diet myself, I'm gonna be sharing scientific studies and evidence that'll help you see the true pros and the true cons of this diet approach.
First I want to go over the proper way to set up this diet plan for yourself because there's not an abundance of information out there on the one meal a day diet like there is on shorter fasting protocols like intermittent fasting. So a lot of people that try to stick to this diet plan mess it up from the very get-go and turn it into more of a warrior diet. And the warrior diet is great but that's not exactly what we're going for here. You see the warrior diet is a different form of fasting where you fast for 20 hours of the day and give yourself a 4 hour feeding window for eating. If you don't set limits the amount of time that you spend eating you easily can drag out your single one meal a day into a buffet that lasts four hours. So it's very important that you understand that the one meal a day diet is a 23:1 fasting to feeding split, meaning you only give yourself a one hour feeding window; usually during the same time of the day every day. And you have to spend the other 23 hours of the day fasting.
If it isn't already obvious, “OMAD” (or the one meal a day diet) helps you create a calorie deficit without really thinking about restricting calories. When you're only eating once a day, especially when you do it the right way and limit it to under an hour, you can only fit so much into your stomach before you feel full. So really we're limiting calories by decreasing meal frequency which immediately can be a big red flag for those people that believe that your metabolism slows down when you decrease meal frequency.
However, numerous studies have proven that this is a big myth. One study called “Meal Frequency and Energy Balance combined and examined research from a bunch of different studies on this topic of meal frequency. The researchers found that a “nibbling” pattern of eating or eating more frequently didn't present any advantage as far as the metabolic rate was concerned. So your metabolism is not going to automatically slow down from eating only one meal a day for 30 days. If you have the same amount of calories in that one meal as you would in 6 meals then your metabolism should remain the same in both situations. So does that mean that the starvation mode that we've all been warned about is a big phony scam?
Well it turns out it's actually not. It's actually called adaptive thermogenesis and it's a very real response that your body has in response to a decrease in energy intake. Your body will decrease the energy expenditure in an effort to avoid starvation. However adaptive thermogenesis will occur based on the total amount of energy or calories coming in. As long as you don't fast for over 48 hours, it doesn't matter if all those calories came in at once or throughout the day. In fact, shorter fasts that last under 48 hours have been shown to increase your metabolism between roughly 4 to 14 percent due to an increase in norepinephrine concentration in the blood. But what about weight loss? Don't you lose more weight when you have meals more frequently throughout the day due to something known as the thermic effect of foods? Which simply means that digesting food throughout the day requires more energy. So that in turn should raise your metabolism right? Well according to a meta-analysis and according to most studies on this topic, meal frequency has no effect on weight loss. If it did have an effect on weight loss then you would lose more weight eating 6 times a day than you would eating 3 times per day. Luckily, there was a small study done on this where they compared one group that ate 3 meals per day to another group that ate the same amount of calories but they spread it out across 6 meals per day. And it turns out, once again that the researchers found no difference in weight loss fat loss or appetite between the two. Granted, the low meal frequency group was still having three meals per day, which for many people would be a lot easier to stick to than one meal per day, and like I said in the beginning: there aren't quite as many studies on the one meal a day diet.
But there is one particular study on this exact topic that compares a group that ate three meals per day to another group that ate the same amount of calories in one meal per day. This study was very interesting and like I said: In today's video, I'll give you the good and the bad. The amount of calories that were given to both groups was intended to be at a range set for maintenance not weight loss and that's exactly what happened throughout the six month period. Both groups maintain their weight within two kilograms of their original starting weight. Both groups also had similar responses in terms of their hormone levels. Even ghrelin, which is your hunger hormone, remains the same for both groups, meaning hormonally speaking, both groups should have reported the same hunger levels. However, the one meal a day diet group did report higher ratings of hunger throughout the day. This may be due to the fact that they were tested in the middle of the day before they had their late-night meal. Most subjects in the one meal group reported extreme fullness after eating their meal, so the results would have been very different if they were asked about their hunger levels in the evening after they ate.
But one major difference between the two groups was that the “one meal a day” group lost more fat mass than the three meal a day group, which is very interesting. This could be slightly explained by the fact that they were consuming 65 calories less per day than the three meal a day group, but 65 calories isn't all that much. Researchers believe that this change in body composition may have been also influenced by the effect that eating patterns could have on metabolic activity. They talked about a study done on rats that compared a nibbling diet to a diet that consisted of one large meal per day. The rats in the one meal per day group developed an increase of free fatty acids from fat deposits and an increase in gluconeogenesis.
Gluconeogenesis is a metabolic process where glucose is generated from sources other than carbohydrates such as fatty acids. That could be one sources and sure enough in this study it does appear that glucagon levels were slightly elevated for the one meal a day group. Glucagon has the inverse function of insulin and it helps break down fat for energy. Insulin was also slightly lower in the fasting group but not by an amount that was really significant. Regardless, it's interesting that fat mass went down more in the one meal a day group and more research is necessary to support this finding but at the very least, the study helps support the fact that you won't slow your weight loss or fat loss by eating just one meal compared to eating more meals. In fact, you'll probably speed it up. You see, in this study their participants in the one meal group were forced to eat the same amount of calories as the three meal a day group, even if they were already full. They would normally have eaten less and this is supported by rat studies that show that rats that only eat once decreased their caloric intake by 10 to 30 percent per day and maintain a lower weight than rats that nibble throughout the day. This is why I like one meal per day, it naturally helps you limit your calories because of feeling full.
However, this diet is definitely not for everyone. Researchers claimed that the normal withdrawal rate for human feeding studies at their facility is four to seven percent. However, in the one meal a day group, the withdrawal rate was an alarming 28 percent. However, this could be up to chance because 5 participants withdrew from the one meal a day group due to prior health reasons. Only one person from each, the one meal a day group and the three meal a day group, withdrew because of the diet structure. But regardless, it makes you suspect that eating one meal per day may not be right for everyone and that is definitely true. Some people may feel extremely hungry only eating once per day and they could also binge in a very unhealthy way when they do get to finally eat.
However, I'm sure there are people out there just like me that could benefit from eating only one meal a day. Once you adapt over the 30 days you'll experience more mental clarity, you'll be more productive, and you'll probably lose weight and body fat as long as you don't make really dumb food choices. At the end of each day, you won't lose muscle mass, you won't slow your metabolism, and you won't die if you simply eat once during the day. As long as you eat clean single ingredient foods, I can see this diet helping a lot of you find more time throughout the day while burning more fat.
That's it guys, I really hope this video has helped you out if you enjoyed it make sure you subscribe to my channel and if you're looking for a solution to lose some weight and burn some fat fast try my six week challenge where on average, my clients are losing 20 pounds or 5% body fat in only 42 days. Within the challenge we go over different diet approaches including fasting protocols. All of which can help make this a permanent change for your life. The program also comes with multiple done-for-you customized diet plans, a recipe book, a daily workout plan and an accountability coach to guide you through the entire process. The best part is that you can have the whole challenge for free as long as you're willing to follow through and do your part. That's the big catch, to take part you actually have to be willing to make a transformation: We only want people on board that understand that changing your body is not about finding the secret magic diet plan or workout plan, it's also not up to your gym or your coach to make the transformation. For you, the responsibility is yours: you transforming your body. That can't happen without you playing your part and we only want people that are serious and are gonna stick to the plan from day one to day 42. So that's the big catch. If you'd like to find out more you can click the link below or you can visit my website directly at www.gravitytransformation.com, I'll see you guys soon.
Meal frequency does not accelerate or slow your metabolism:
Effects of meal frequency on weight loss and body composition (meta-analysis):
3 meals per day vs 6 meals a day does not effect weight loss:
Resting Metabolism Increase from Short term fasting:
Metabolic response to a 48 hour starvation:
Transcripted by SkinnyFast.net.
Video credit to Gravity Transformation - Fat Loss Experts (website also linked above).