One-Meal-A-Day (OMAD) Protocol

What is One-Meal-A-Day (OMAD) Protocol?

Eat one large meal per day, fasting for approximately 23 hours. The most extreme common intermittent fasting protocol. Not for everyone, but those who thrive on it report laser focus, simplified meal planning, and rapid body composition changes.

Is there evidence for it?

How do you do One-Meal-A-Day (OMAD) Protocol?

1. 1.Choose a 1-hour eating window — most people pick dinner (5-7 PM) for social reasons, but lunch works too
2. 2.During fasting: water, black coffee, plain tea, electrolytes (salt, potassium). Zero calories otherwise
3. 3.Your one meal should be large and nutritious: 1500-2500 calories depending on your size, with emphasis on protein (minimum 100g), healthy fats, vegetables, and some carbs
4. 4.Ease in: start with 16:8 fasting for 2 weeks, then 20:4 for 2 weeks, then try OMAD. Don't jump straight to OMAD from 3 meals — the adaptation is too harsh
5. 5.NOT recommended if: you have a history of eating disorders, you're pregnant, you're underweight, or you're under 18. OMAD works for some people and is dangerous for others — be honest with yourself

How long does it take?

Saves 30-60 minutes daily (no breakfast/lunch prep).

Is it hard to start?

hard.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.