OMAD Keto Diet: The Ultimate Beginner’s Guide!

OMAD Keto Diet

If you are looking for a new method to lose weight quickly and effectively, you will most likely get it with the popular OMAD Keto Diet.

Yes, we would also advise to combine it with a ketogenic diet or Keto diet for better results, you ask yourself why? Keep reading!

It may seem crazy to go on a diet where you only eat once a day, but it’s not.

The One Meal A Day (OMAD) bets on the capacity of adaptation and transformation of the human body, it’s inspired by the times in history when humans depended on hunting for food.

In that context, you ate once a day, and you could go for several days without eating.

However, the body did not lose the energy to go out and look for food: it looked for ways to generate fuel from the fat accumulated in the body.

What makes this combination of diets effective is the metabolic state of ketosis that the Keto diet gives you.

This state makes the body use the fat to generate fuel, instead of using the carbohydrates. (Precisely how our ancestors from the stone age did it).

Here, we will show you everything you need to know about the OMAD Keto: the benefits, the risks, the times set for eating, the type of exercises and the foods allowed to consume.

Get ready to get in shape like the real old times!


OMAD stand for One Meal A Day and refer to an intermittent fasting used to lose weight and improve metabolism.

It consists of establishing a single hour of the day for a large meal.

You should keep that same time every day, or at least manage within a four-hour window: meaning that, if you ate at 2 pm, the next day you should eat between 12 and 4 pm.  

The OMAD diet does not specify which type of food you should consume.

It does recommend using a plate 28 centimeters in diameter and 76 centimeters in height.

But, to be really efficient, it is better to consume a low amount of carbohydrates.

That is why it becomes compatible with the Keto diet. And, there is another reason that makes the Keto diet work perfectly with OMAD.

The large amount of fat that you must eat to generate ketosis. It makes you feel fuller during subsequent fasting hours.

  • Benefits of OMAD Fasting

The diet keeps daily insulin levels to a minimum, allowing to burn the fat, and reducing the chances of developing type II diabetes.

A disease that has become widespread in this century because of the difficulty in diagnosing it.

OMAD fasting activates the mechanisms of autophagy in our organism.

Thus, your body begins to destroy what it no longer needs and to recycle its molecules.

By doing this, it improves the quality of the mitochondria, the senses, the neurons, and the immune system, providing more stable energy.

Also, it increases the hours of sleep and its quality, improves the heart system and prevents heart disease which is a sign of good health.

Moreover, by controlling the excessive desire to eat at all times, you will have better management of anxiety and stress.

  • Benefits of OMAD Keto Diet

Flexibility in meal times.

You can set your mealtime at any time of the day. It’s ideal for people who’s busy all the time, and only have time for a big meal in the morning.

Saving time.

Since you don’t have to cook or eat three times a day, you can invest that time in the tasks you have pending or in leisure activities. Optimization is the key to accomplishing your goals!

Consume more carbohydrates.

It is only one meal a day, you can eat the maximum amount of carbohydrates that the Keto diet allows you daily. It will give you more satisfaction if you are one of those who miss these macronutrients a lot.

  • OMAD Keto Diet and the exercises

It is a delicate point. But, is preferable not to exercise during the first weeks of the OMAD Keto diet, but after you overcome any discomfort or keto flu. 

If you want to do some kind of gentle exercise, such as push-ups and sit-ups, do it in the morning, between 6 and 11 am.

This is recommended by people who practice this diet and have had good results with their training.

  • Warnings on the use of OMAD Keto Diet

The OMAD Keto is not for people without any experience in intermittent fasting, pregnant, or in the process of breastfeeding.

Also, people with significant health problems should consult their doctor before beginning this diet.

There is no agreement on how healthy this diet can be.

Many experts recommend not using it because you lose weight in an unhealthy way – you don’t eat enough calories! Hence, it can cause mood swings, hormonal disorders, fatigue, and even muscle loss. 

Those who oppose this method, recommend other types of intermittent fasting that are not so radical.

One option may be the 16/8 diet, where you fast for 16 hours, and then you can have 3 or 4 meals in the 8 hours you have left. 

What is clear, even to its proponents, is that this diet is not healthy if you do it for long periods, nor it can be used by everyone.

That’s why you should check your kidney health and observe how your body behaves with the OMAD Keto diet.

Now that we talked about the One Meal A Day diet, let’s find out why does combining it with Keto leads to better results.

If you want step-by-step dieting plan that will help you lose weight and keep it off in the long run check out this program here.

The Keto diet, What Is It?

Ketogenic Diet

The Keto diet was promoted by the American physician Russell M. Wilder in 1921 as a treatment for epilepsy.

Later, it was popularized by cardiologist Robert C. Atkins, with his 1972 book Dr. Atkins Diet Revolution.

After some criticism of his proposal, this doctor reformulated his book in 1992.

We can say that there have been several versions of this eating plan since it appeared at the beginning of the 20th century.

But, in general terms, it’s about reducing the number of carbohydrates you eat to decrease the release of insulin and to burn body fat. 

The name of the diet comes from the word ketone, which is an alternative fuel molecule that our body generates.

The body uses this molecule to build energy when there is not enough sugar in the blood. 

Ketones are produced when we eat a minimum amount of carbohydrates, measured amounts of protein, and plenty of fat.

The liver is responsible for breaking down fat to produce ketones, which are the ones that will carry energy to our body and brain. 

During this diet, the body adapts to live mainly on the fat you consume.

In turn, the low level of insulin causes the body to burn the fat you have accumulated. Hence, it brings the benefit of weight loss, increased energy, and concentration. 

We can say that the Keto diet seeks to break the idea that fats are harmful and that they generate obesity.

For the followers of OMAD Keto, the real enemy is sugar, in all its forms and presentations.

  • What should you eat with the Keto diet?

First of all, when starting the keto diet you should avoid sugary and starchy foods like bread, rice, pasta, and potatoes.

You should know that you can not consume more than 50 grams of carbohydrates per day when you start the diet.

The food distribution per meal should be 5 or 10% carbohydrates, 20 or 25% protein, and 70% fat.

The element that should predominate is fat because excessive protein is also converted into sugar when it gets to the bloodstream.

None of these foods should be missing from your diet:

  • Olive oil
  • Meat
  • Chicken
  • Fish, octopus, and seafood
  • Eggs
  • Mozzarella cheese 
  • Cheddar cheese
  • Cream cheese
  • Avocados
  • Butter
  • Almond flour
  • Coconut flour
  • Nuts
  • Blueberries
  • Spinach  
  • Dry fruits
  • Cabbages
  • Mushrooms

A good recommendation is to buy organic and fresh foods that are more nutritious and healthy.

And while they may be more expensive, it is always worth making that investment. Your body will thank you!

There are many websites and YouTube videos where you can get various recipes for Keto foods.

It is good to look for testimonials from other people who use this diet.

To see which foods are their favorites and which have worked best for them. It’s always good to hear other people’s experiences in this.

Watch the video below to discover 5 tasty Keto recipes that will fill you up.

Play Video
  • And what about hydration?

Hydration is indispensable in any diet plan we follow. Especially if we are forcing drastic changes in our body, with the OMAD Keto diet.

The process of ketosis can lead to an electrolyte imbalance and dehydration if you’re not careful. So, be sure to drink enough water.

Also, the water you drink will help you flush out unused ketones in the urine, and get rid body waste and toxins.

Accumulated ketones may generate complications, such as metabolic acidosis or ketoacidosis. 

What else can you drink besides half your weight in water?

Apart from water, the most recommended drinks are coffee, infusions, and tea without sugar.

Sporadically, you may add a little milk. Fruit juices are not recommended because of the amount of sugar in most of them.

Alcoholic beverages should be avoided because they affect your weight loss. When you ingest alcohol, your body focuses on burning it instead of burning fat.

  • How to avoid the Keto flu

At first, the drastic change in your diet will likely cause you some ailments and discomfort: fatigue, headache, nausea, dizziness, and muscle cramps.

But, this is not something that should alarm you. It’s the Keto flu. That happens to everyone, and as the days go by, you get better. 

However, there are several things you can do to counteract these effects:

  • Take magnesium supplements.
  • Eat salty pickles and salads.
  • Eat avocados. These vegetables are rich in natural fat and potassium.
  • Raise your carbohydrate intake a bit, or reduce it more progressively.
  • Decrease physical activity as much as possible.
  • Do not exercise during the first few weeks of the diet.

Ketogenic diet Tips For Weight Loss

Ketogenic Diet

Plan your meals

Planning is vital in any type of diet. Making a weekly meal plan will help you distribute food and avoid wasting time.

This way, you can consume the specific amounts required in the regime. 

For example, you should consume dairy products such as cheese and cream in moderation.

These can fill you up and keep you from eating the rest of the food on the plate.

That’s why you should organize your recipes so that they are fun, but always taking care of the specific amounts. 

The importance of eating slowly

Eating with a calmed pace may be difficult after fasting for so many hours, you want to engulf everything on sight!

However, chewing food slowly always helps with the digestion process.

Besides, it gives your brain time to send the information to your stomach, so you can actually know when you’re satisfied.

If you learn to do this during this diet, it will become one of the best eating habits you can have. 

Set Realistic Goals

Having realistic weight loss goals is particularly important for everyone looking to shed slim down and get in shape.

Some people are aiming for a specific number on a scale, perhaps from a long time ago or an idealized weight they have never achieved.

But, the number might has no real relationship with their actual health and fitness levels.

It isn’t essential that you have an outcome goal, but you should set realistic goals because changing your habits is a key to a safe and long-lasting weight loss.

Final Thoughts – OMAD Keto Diet

If you like the Keto diet and are looking to lose a few pounds fast OMAD Keto diet might be the right choice for you.

What makes the combination of diets effective is the metabolic state of ketosis that the Keto diet gives you which makes the body use the fat to generate fuel, instead of using the carbs.

Some people notice good results and improved metabolism while other experienced some side effects.

That’s why it is always a wise decision to do your own research and discuss with your health care professional before making any huge dietary changes.

And as you may have already know, supporting each other is the key to making our weight loss journey easier!

That’s why joining this weight loss program with thousands of other high-driven and motivated people that are in the same boat as you is by far one of the best decisions you can take to help you reach your fitness goals!