OMAD: One Meal A Day
OMAD (One Meal A Day) is an intermittent fasting approach where you eat a single meal within a roughly one-hour window and fast for the remaining 23 hours. It compresses your eating into one nutrient-dense meal, often producing deeper ketosis and longer autophagy windows than shorter daily fasts.
How OMAD Differs from 16:8
While 16:8 allows two or three meals in an 8-hour window, OMAD extends the fasting period to roughly 23 hours. This longer fast typically elevates ketone production and may increase autophagy activity. OMAD requires more planning: your single meal must provide adequate protein, micronutrients, and calories for the full day.
Potential Benefits
- •Simplified meal planning with one focused eating window.
- •Deeper ketosis and metabolic flexibility for experienced fasters.
- •Extended autophagy windows compared to shorter daily fasts.
- •Clear fasting metrics that are easy to track and compare.
Safety Considerations
OMAD is not recommended for everyone. Pregnant or nursing individuals, people with a history of eating disorders, and those on medications affecting blood sugar should consult a physician first. Read our guide on who should not fast before starting OMAD.
Related Resources
Common Questions
What is OMAD fasting?
OMAD stands for One Meal A Day. You eat one meal in a short window (typically about one hour) and fast for the remaining 23 hours of the day.
Is OMAD safe for beginners?
OMAD is generally better suited to people who have already adapted to shorter fasts like 16:8. Beginners should build fasting tolerance gradually and consult a doctor if they have medical conditions.
How many calories should I eat on OMAD?
Your single meal should meet your daily caloric and nutritional needs. Focus on adequate protein, vegetables, healthy fats, and micronutrient-dense foods rather than restricting calories excessively.
Does OMAD increase autophagy?
Longer fasting windows generally allow more time for autophagy activation. OMAD typically provides a longer fasting period than 16:8, which may support greater autophagy activity in healthy individuals.
Track Your OMAD Journey
Log daily OMAD fasts and monitor your progress over time.
Get Started FreeNew to fasting? Start with 16:8