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Intentionally Bare Blog

Ways to do OMAD (one meal a day)

We just finished our 7 Day Intermittent Fasting Challenge in my Intentionally Bare Keto support group and it was AWESOME!  The way I run this challenge is everyone can fast the way that works for them, we just go it together for a week 😊  One very popular type of fasting is OMAD (one meal a day), so I thought I would go over some info on the ways you can do this type of fasting if you are interested in trying it out, or wondered if there is flexibility to eating one meal a day.

[I have a lot more detailed info on fasting in Guide #6 in our group]

🔷 What are some of the benefits of doing OMAD?  (health info gathered from health experts):

  • Increased fat loss
  • 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. Try to get in 3-6 oz of protein in your one meal
  4. Be mindful to eat nutrient dense foods

🔷 Do you need to eat your daily calories in your one meal?

Most experts say no you do not.  Dr. Berg specifically talks about the fact that when we are fasting, our body is getting calories and nutrients from our fat stores.  Making sure to get a nice amount of protein in your one meal is important he says, but trying to get in all of your daily macros/calories is not necessary.

🔷 Ways to incorporate OMAD (just examples, do what works for you):

  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 (throw in a bigger eating window once a week or every 2 weeks)

🔷 Types of OMAD:


NOT SO STRICT OPTION (please refer to Dr. Berg’s video in Guide 6 called: What Can We Consume While Fasting.  Dr. Berg’s approved options):

  • MCT Oil
  • MCT Oil Powder
  • KetoBHB
  • Coffee/Water
  • Zero Calorie Sweeteners (ie: stevia & monk fruit)
  • Apple Cider Vinegar
  • Lemon Juice
  • Etc (please watch his short video, very informative)

What are your goals? If fat loss is your main goal, you can go super strict or not so super strict.  If you are wanting maximum autophagy (ie: you have a health concern you are trying to improve), then go the super strict route. 

Consistency matters:  We want fat loss results and we want to improve our health, but these things are not going to happen without consistency... but we also want to be happy 😊 The ‘happiness factor’ is not over rated and we need to keep this in mind or we’ll never be able to sustain this type of a lifestyle. Experiment and see what feels right for you 💗

Do you do OMAD?  What type of OMAD works best for you? 👇

💗 Leta

~ 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!