The OMAD Diet: Losing Weight Eating One Meal a Day


What is OMAD?

It’s a question we get a lot from our coaching clients and today we’ll teach you all about it!

A Nerd Fitness Coach can guide your nutrition and weight loss. Learn more here!

OMAD stands for “One Meal A Day,” so the OMAD Diet is a form of intermittent fasting where the participant eats one single time during the day, typically for a 60 minute period.

So on an OMAD Diet, you would eat between 6pm-7pm every day. 

That’s it.

While non-caloric beverages are allowed outside of this eating window, nothing else is.

I already know your next question…

What Should I Eat on OMAD?

Outside of the eating window, there are no restrictions on the OMAD Diet.

So you can eat whatever you want on OMAD, as long as it’s in your eating window. 

Now, as in any intermittent fasting protocol (which OMAD would fall into), it’s encouraged that you eat as healthy as possible during your eating window.

What’s a healthy diet look like? Check out our full guide “How to Start Eating Healthy” for tips on a sustainable diet.

You can also grab our 10-level nutritional system to help you adopt a healthy diet. Each level gets a bit more challenging and healthier, and you progress at your own speed to make your changes…



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