How to Get Enough Calories on OMAD: Unlock the Power of Metabolic Flexibility

How to Get Enough Calories on OMAD: Unlock the Power of Metabolic Flexibility


The OMAD (One Meal a Day) diet has surged in popularity as a unique and effective approach to intermittent fasting. However, one common concern for those considering this eating pattern is how to get enough calories on OMAD in a single meal to sustain their energy and nutritional needs.

In this post, I’ll explore strategies to help you maximize your calorie intake while practicing OMAD.

How to Get Enough Calories on OMAD: Top Strategies

  1. Nutrient-Dense Foods: Opt for nutrient-dense foods that provide a wealth of vitamins, minerals, and macronutrients in a compact form. Include plenty of vegetables, lean proteins, whole grains, and healthy fats in your OMAD meal to ensure you’re getting the most out of every calorie.
  2. Larger Portions: Since you have only one meal a day, make sure it’s substantial. Don’t be afraid to load up your plate with healthy options to meet your calorie goals.
  3. Calorie-Dense Snacks: If you struggle to consume enough calories in one meal, consider incorporating calorie-dense snacks between your OMAD meals. Nuts, seeds, and nut butter are excellent choices.
  4. Meal Planning: Plan your OMAD meal in advance to ensure you are meeting your daily calorie needs. This can help you make well-balanced choices and avoid undereating.
  5. Listen to Your Body: Pay attention to hunger cues and fullness signals. While it’s important to meet your calorie goals, don’t force yourself to eat if you’re not hungry.
  6. Stay Hydrated: Sometimes thirst can be mistaken for hunger. Drink plenty of water throughout the day to ensure you’re not missing out on essential hydration.
  7. Supplements: Consider adding a high-quality multivitamin or other supplements to your OMAD routine to ensure you’re not missing out on vital nutrients.

Getting enough calories on the OMAD diet is achievable with careful meal planning and nutrient-rich choices. Remember that the OMAD approach is about more than just calorie intake; it’s also about promoting metabolic flexibility and intuitive eating.

Watch How to Get Enough Calories on OMAD

The Misconception: Overeating on OMAD

When first introduced to the concept of OMAD, many people, including myself, held the misconception that those practicing this eating pattern must be extra careful not to overeat during their one meal. It seemed logical – if you’re only eating once a day, shouldn’t you be at risk of indulging excessively?

This notion, however, shifts when you begin to understand what it means to be metabolically flexible. Metabolic flexibility allows individuals to go for extended periods without thinking about food. It empowers them to break free from the shackles of hunger, appetite, and cravings. As a result, the primal instincts that used to dictate our eating behaviors are no longer in control.

Embracing Metabolic Flexibility

People who have mastered the OMAD lifestyle have become experts at metabolic flexibility. They’ve honed their bodies to operate efficiently, ensuring that the fuel they consume is used optimally. This level of metabolic mastery means they no longer need to worry about overindulging during their one daily meal.

Intuitive Eating on OMAD

One of the remarkable aspects of OMAD is that it promotes intuitive eating. When you’ve reached a point where you’re comfortable with the idea of going an entire day without food, you naturally develop an intuitive sense of how much you need to consume when you do eat.

This intuitive approach may not always translate to consuming the exact amount your body requires during each OMAD meal. Instead, it might manifest as a balance over a series of days.

You might eat slightly less during one OMAD meal and slightly more the next day. This natural ebb and flow aligns with the body’s internal processes, which operate on longer timescales than meal-to-meal or day-to-day intervals.

Thinking Beyond the Meal

Understanding the OMAD diet goes beyond thinking about food from meal to meal or day to day. It encompasses a broader perspective of how your body operates over time. Metabolic processes, hormonal regulation, and energy utilization all fall into place over extended periods.

So, rather than fixating on what you consume from one meal to the next, it’s more productive to reflect on your overall well-being over the course of a week or more.

Assess how you feel after a week of OMAD:

  • Do you feel energized and satisfied?
  • Are you listening to your body’s cues and eating what feels right for you at this moment?

Embrace Intuitive Living

In essence, the OMAD lifestyle encourages us to live intuitively, not just when it comes to eating but in all aspects of life. It urges us to trust our bodies, to have confidence in our choices, and to release the shackles of guilt and second-guessing.

This approach to living with grace and ease, making choices that feel natural and harmonious, is a gift we can give ourselves. It liberates us from the constraints of dogmatic dietary rules and the constant monitoring of calories. Instead, it allows us to cruise through life, enjoying every moment, and letting healthy choices come naturally.

In conclusion, the OMAD diet may seem unconventional, but its practitioners have unlocked the power of metabolic flexibility and intuitive eating. By shifting the focus from meal-to-meal concerns to a more extended timeline, OMAD empowers individuals to live with greater confidence and ease.

So, if you’re considering embarking on this journey or are already on it, trust your instincts, listen to your body, and embrace the liberating world of OMAD.


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.