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Intentionally Bare Blog

Motivational Monday: Ways to do OMAD

Out of all the fasting protocols out there, my personal fave is OMAD (one meal a day).  This way of fasting gives us autophagy, greater fast loss than eating more meals a day, and you still get to eat your one meal per day (most choose dinner, as it’s usually the most enjoyable and social meal).

What are some of the benefits of doing OMAD?  Let me count thy ways! (health info gathered from health experts):

  • Saves time and money
  • Takes away hunger and cravings
  • Blood sugar goes down
  • Improves digestion
  • Improves immunity
  • Creates growth hormones
  • Better skin
  • Increased energy and mental clarity
  • Improves mood
  • Ketones get a lot higher
  • Decreases inflammation
  • Improves metabolism
  • Turns the body into a fat burning machine
  • Muscle mass improves
  • Keto doctors (ie: Dr. Berg, Dr. Berry) say it improves:
  • blood pressure, heart disease, dementia, fatty liver, diabetes & insulin resistance, autophagy (cells are repairing themselves), stem cells are repaired

► Do you track your macros?

Personal choice (happiness factor is important here)!

  1. If your life is happier not tracking, don’t
  2. Watch the carbs though
  3. If you do a lot of OMAD, track protein too to be sure you get enough
  4. Be mindful to eat nutrient dense foods


► Ways to incorporate OMAD:

  1. Do it every 2nd day
  2. Do it on days that work best with your schedule (I love it on very busy days)
  3. Do it on days you know you’ll be having more than usual (dinner out, celebration)
  4. Do it everyday (through in a bigger eating day once a week or every 2 weeks)

Do what works for YOU!


► Rotating OMAD into your keto lifestyle, even just 1 day a week, makes a big difference for your health & weight loss


► My typical OMAD day:

Breakfast – Fatty Coffee

[1 tbsp Intentionally Bare C8 MCT Oil + 1 scoop Intentionally Bare MCT Powder]

Mid-morning – ½ Intentionally Bare KetoBHB drink

Lunch – Fatty Coffee

[1 tbsp Intentionally Bare C8 MCT Oil + 1 scoop Intentionally Bare MCT Powder]

Mid-afternoon – ½ Intentionally Bare KetoBHB drink

Pre-Dinner - Digestive enzymes, fermented drink, bone broth (while making dinner)

Dinner – Focus on enough protein & nutrient dense foods (I eat BIG)

Dessert – Intentionally Bare Bone Broth Protein powder, Intentionally Bare Collagen Peptides, 2 cups unsweetened nut milk (ie: almond) + few drops of stevia flavoring (I love French Vanilla) – this is SOOOO beyond yummy!  It ‘fills in the cracks’, is rewarding like dessert and gives me the extra protein and a HUGE amount of collagen into my day!

You got this!


~ Intentionally Bare


❗️ DISCLAIMER:  Health information given here is based on public research and is not meant to take the place of your doctor's advice. Always do your own research and discuss it with your health practitioner before trying a new diet, supplement or exercise plan.


❗️ DISCLOSURE:  I manufacture a line of 100% natural keto products under the brand name, Intentionally Bare. These products will be mentioned from time to time because they are amazingly healthy and fantastic for those on a ketogenic diet or anyone looking to improve their health. I am also a participant in the Amazon services LLC Associates Program, designed to provide a means for sites to earn advertising fees by advertising and linking to** I ONLY ever post a link to products I personally USE and LOVE!