Nutritionist/Dietitian Professional Guide
The OMAD diet, often known as the "One Meal a Day" diet, is a form of intermittent fasting that limits your daily eating window to just one meal. The majority of people have their OMAD meals in the late afternoon, which gives them time to digest such a substantial amount of food while also giving them a break from their activities.
Because the OMAD diet encourages you to consume all of your daily calories in a single sitting, the most incredible meals for the OMAD diet will be very high in nutrient density. In other words, they will increase calories and feature high amounts of vital macronutrients, such as fat, and protein, along with vitamins and minerals. In addition, they will be rich in antioxidants.
It is essential to keep in mind that the OMAD diet is not designed to reduce calorie intake and that the average adult requires a daily intake of 2,000 calories. It is possible to cause damage to your immune system and thyroid function by excessively restricting calories and selecting high-carb diets that produce low satiation. This can also stimulate hormone responses, making losing weight more difficult.
The following items are particularly nutrient-packed and should form the basis of Omad meals wherever possible:
Supplements made from organ meats provide accessible nutrients when fresh organ meats are either tricky to procure or unappealing.
|Ruminants||Pork||Poultry||fish||seafood||Organ meats||wild meat||fat||Eggs||Dairy||Fruits and Veggies|
|Beef||All kind||Chicken||Salmon||Oysters||Liver||Elk||Tallow||Chicken eggs||Butter||Blackberries|
|Goat||Goose||Mahi-mahi||Crab||Bones||Rattlesnake||Butter||Goose Eggs||Cream||Sweet potato|
|Lamb||Game||swordfish||Scallops||Tripe||Venison||Lard||Ostrich eggs||Creme Fraiche||Russet Potato|
The preceding recommendations will now be implemented as we construct three distinct sorts of 7 OMAD meals that will help you through the entire week. Every one of these OMAD meal plans centers on high-nutrient animal meals and also includes healthy fats as additional ingredients.
Dr. Kiltz suggests a low-carb, high-fat approach to OMAD for the vast majority of patients. The Carnivore Diet influences this approach, and the BEBBIS Plan, which includes bacon, beef, bacon, eggs, butter, intermittent fasting, and salt, serves as the foundation for his diet. With the addition of Dr. Kiltz's keto ice cream and french fries cooked in animal fat (like duck fat), this strategy creates significant wiggle room as well as "cheat days."
The research that shows that our caveman predecessors subsisted mainly on meat during most of the two million years of human evolution is the basis for the carnivore diet.
Day 1: Douse ribeye steak in salt and dipped in blue cheese butter, along with duck liver and foie gras.
Day 2: Marinate ribeye with salt then smother it with blue cheese butter.
Day 3:Douse ribeye steak in salt and dipped in blue cheese butter.
Day 4: Marinate ribeye with salt then smother it with blue cheese butter
Day 5: Douse ribeye steak in salt and dipped in blue cheese butter, along with duck foie gras.
Day 6: marinate ribeye with salt then dip it in blue cheese butter, along with French fries cooked in either wagyu tallow or duck fat.
Day 7: smother ribeye with brown butter and salt, along with my Homemade Keto Certified Ice Cream.
The OMAD meal plan is designed for people who are following an all-meat or carnivore diet.
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Ribeye Steak and Eggs plus Raw oysters||Eggs and bacon with pan-fried Salmon with tallow||Full rack of Roasted Pork and ribs plus Prawns with tallow|
Braised Pork belly,
Raw oysters and 80/20 beef burger
|Ribeye steak with butter plus eggs and rack of lamb||Rack of lamb and eggs||Short Beef ribs and roasted Salmon with tallow|
Your meal on a regular OMAD plan will revolve primarily around nutrient-dense animal foods and will also include a small amount of low-toxin fruits and vegetables.
Day 1: Tri-tip and Potatoes
Day 6: Short Ribs and Asparagus for Dinner
During the OMAD feeding window, you can boost the number of calories you consume by drinking tea or coffee with heavy cream and coconut oil added to it.
Drink only water, unsweetened tea, and coffee while you're not eating anything else.
Consuming a high-fat diet when attempting to lose weight may seem contradictory, especially if you are starting out on the OMAD.
However, this makes perfect sense when you take into account the fact that switching to OMAD necessitates your body to make the transition from processing persistently high amounts of carbohydrates to breaking down proteins and fats as the primary source of fuel.
During this period of change, your body may resort to employing stress hormones such as cortisol in order to mobilize protein so that it may be used as fuel.
This procedure can come across as really taxing to some individuals. It's possible that women are more prone to experiencing issues associated with cortisol.
Consuming more fat and protein is the most effective strategy for assisting your body in shifting its metabolic focus away from burning carbohydrates and toward burning fat and protein. Your body will adjust by producing more bile in order to digest lipids, and it will also become more effective at converting protein into the carbohydrates it needs through a process known as gluconeogenesis.
Because of these benefits, many individuals choose to combine the OMAD plan pl with a ketogenic diet, a practice that is also known as rapid keto.
One meal a day is a radical departure from the typical American diet consists of three main meals plus two or three snacks in between meals. This makes it challenging for many people who are just starting out on OMAD to figure out what they should be eating.
When you initially attempt to get approximately 2000 calories into a single meal, it may feel impossible to do so. However, suppose you center your OMAD meals around nutrient-dense animal foods and supplement them with low-toxic fruits and vegetables. In that case, you will not only be able to satisfy your body's demand for calories, but you will also be able to feed it with an abundance of essential nutrients.