Benefits of OMAD Keto: Give Your Body a Break

Benefits of OMAD Keto: Give Your Body a Break


In this post, I explore the benefits of OMAD keto and provide guidelines on how to safely and comfortably incorporate it into your lifestyle.

In a world filled with various dieting trends and intermittent fasting methods, the One Meal a Day (OMAD) diet has gained significant popularity. OMAD is precisely what it sounds like – you eat just one meal a day, typically within a one-hour time frame, and abstain from food for the rest of the day.

This method, often combined with a ketogenic diet and intermittent fasting, is praised for its potential to cut back on carbs and reduce insulin resistance.

Understanding the Benefits of OMAD Keto

Reducing Insulin Resistance: One of the primary goals of OMAD is to combat insulin resistance. Insulin resistance occurs when the body becomes less responsive to insulin, a hormone responsible for regulating blood sugar levels.

The more carbohydrates consumed and the more frequent the meals, the higher the insulin levels. OMAD, with its minimal carb intake and extended fasting periods, can effectively reverse insulin resistance.

Time Efficiency: OMAD offers a time-saving advantage. By restricting eating to a single meal, you eliminate the need to constantly prepare and consume food throughout the day. This can be particularly advantageous for those with busy schedules.

Giving Your Body a Break: Frequent meals require the constant activation of digestive processes, which can take a toll on the digestive tract and internal organs. OMAD allows your body to rest and repair, promoting overall well-being.

Watch Benefits of OMAD Keto

Gradual Progression to OMAD Keto

Transitioning to the OMAD diet should be a gradual process to allow your body to adapt comfortably. Here’s a step-by-step guide to help you make the transition:

Step 1: Become Fat-Adapted

Start by adopting a ketogenic lifestyle, reducing your carbohydrate intake to encourage your body to use fat as its primary energy source. This step is crucial in preparing your body for OMAD.

Step 2: Shrink Your Feeding Window

Begin with a 12-hour feeding window, such as eating from 8:00 AM to 8:00 PM. Slowly reduce this window by skipping breakfast and eating at noon and 8:00 PM, creating an 8-hour feeding window. Continue shrinking it until you’re comfortable with a 4-hour window, ideally from 3:00 PM to 7:00 PM.

Step 3: Maintain Adequate Caloric Intake

To ensure your metabolism remains stable and you don’t go into starvation mode, aim to consume 70-80% of your daily caloric requirements. For example, if your usual intake is 2,000 calories, don’t go below 1,500-1,600 calories.

Step 4: Focus on Quality Foods

When eating one meal a day, choose nutrient-dense foods to meet your nutritional needs. Consider options like omelets with vegetables, eggs, olive oil, and high-quality cheese. This ensures you receive essential nutrients in a single meal.

Bonus Tip: Bulletproof Coffee

Although not strictly within the one-hour feeding window, you can incorporate bulletproof coffee in the morning. This coffee, blended with butter and MCT oil, doesn’t significantly impact insulin levels and can serve as an energy booster throughout the day.

Maintaining OMAD and Finding What Works for You

Is OMAD safe, and is it necessary to follow indefinitely? The answer depends on your goals. If weight loss is your objective, consider adopting OMAD for a few months to gauge its effectiveness.

Afterward, integrate regular keto and intermittent fasting into your routine. Aim for an 80% fat, 15% protein, and no more than 5% carbohydrate diet during this phase.

As you progress and reach your weight loss goals, shift your focus to maintaining your health. Continue experimenting with your diet to find what works best for your body. Occasional OMAD sessions can be beneficial for giving your digestive system a break and stimulating autophagy, a process that helps clean up old cellular debris.


In conclusion, the One Meal a Day (OMAD) diet offers numerous benefits, including the reversal of insulin resistance and time efficiency. However, it’s essential to approach OMAD gradually and prioritize quality, nutrient-dense foods. Whether you use OMAD for weight loss or maintenance, understanding the underlying principles will help you tailor the diet to your specific needs.

Remember, there’s no one-size-fits-all approach to dieting, so listen to your body and find the balance that suits you best.


About the Author

Leveraging her 40+ years in health & fitness as well as the latest biohacking and longevity breakthroughs, Peak Performance Coach, Biggi Fraley, helps you remain healthy, fit, and active so that you can age gracefully, stay independent, and embark on exciting new chapters in life.