OMAD Protocol: One Meal A Day

Traditional hunter and gatherers ate sporadically until the agricultural revolution came about and food was no longer scarce, but readily available through means of production. The idea that we should eat 3-6 meals daily doesn't resonate with new-age science and actually eating less frequently or in a smaller feeding window may be a simple, intelligent way to curb appetite and lose those unwanted pounds. (R) What I'm also finding is that it may be appropriate for binge eating and sugar addiction, too. I've been starting to recommend the OMAD diet much more frequently with patients who struggle with weight loss and have difficulty selecting healthy foods during their busy weeks. Planning becomes easier with one meal a day (OMAD) instead of 3, or even 6. The key is finding balance and learning to control cravings while eating for enjoyment and health.

OMAD

OMAD is an acronym for one meal a day. While most are not accustomed to this form of eating, our ancestors commonly ate this way and did for millions of years. It's become a hot trend in the diet and nutrition world and health enthusiasts have shifted toward this model of eating. It can be looked at as the evolved or advanced form of time restricted eating/intermittent fasting where one only consumes 1 meal every 24 hours.

OMAD Protocol

One meal a day is done and that meal is generally done toward the end of the day or early evening. The science is not clear on what the best is, but I, along with many patients have reported success with this timing. You can either do this in a cyclical fashion or daily. But, realize daily OMAD is very tough and may not be sustainable or the best for you long-term, let along fasting. I suggest 1-2 days weekly to start. One can actually begin with a 14-16 hour fast and gradually move into a 23:1 time-restricted eating protocol for those OMAD days. While doing this protocol, one should focus on protein and fat for a high calorie meal, less of a insulin spike and much more satiety. I recommend foods like animal protein, avocados, olives, coconut, nuts/seeds, nut butters, and organic dairy, if one is not sensitive. Starchy tubers such as sweet potatoes, yams, yucca, and taro are good options, too.

OMAD for Brain Health

Weight loss and insulin sensitivity are the most common reasons one adopts this protocol since the science is very convincing. (R) But, OMAD for brain health is an emerging topic of interest and one that I mention to patients. This not only helps with food cravings, but increases autophagy and helps with age-related cognitive decline. (R) Short-term caloric restriction has been shown to improve mood and help with inflammation, which we know is a well-defined theory in depression and other psychological disorders. Other forms of fasting have been seen to boost BDNF, a brain protein with anti-depressant effects. (R) Another study examined three months of fasting in combination with calorie restriction in aged men. The authors found reduced emotional reactivity symptoms such as tension and anger on the Profile of Mood States questionnaire, but not depression symptoms. (R)

OMAD Concerns

There are some downfalls to OMAD as adherence is challenging and concerns with medication need to be discussed. I don't recommend this to pregnant women, children, or anyone with a diagnosed eating disorder, and those with thin, ectomorphic body types whom already have a fast metabolism. Large mesomorphic and endomorphic body types are much more responsive to fasting protocols and even the OMAD. Some may need to support their adrenals first and stabilize their blood sugar before introducing fasting protocols such as OMAD. I suggest various adaptogens here such as ginseng, rhodiola and holy basil that allow one to adapt better to their environment and endure a fasting protocol.

The blog by Trivita Health Center is written by Dr. Aaron Newman who sees patients in Oregon, Washington, North Dakota, Nevada and Arizona by telepsychiatry. He focuses on holistic, psychiatric care and works with children, adolescent and adults doing medication management, psychotherapy and nutritional psychiatry including dietary support and supplementation.