What is OMAD - One Meal a Day?
OMAD (One Meal A Day) is exactly what it sounds like: you eat all your daily calories in a single meal within approximately one hour. The remaining 23 hours are spent fasting.
How It Works
With 23 hours of fasting, your body spends the maximum time in fat-burning and autophagy mode. This protocol requires careful meal planning to ensure adequate nutrition in a single sitting.
Benefits
Enhanced Fat Burning
Your body shifts to burning stored fat for energy during the fasting window.
Mental Clarity
Many people report improved focus and cognitive function while fasting.
Stable Energy
Avoid energy crashes by training your body to use fat for fuel.
Cellular Renewal
Extended fasting triggers autophagy, your body's natural cellular cleanup process.
Who Should Try This?
Experienced long-term fasters, people who genuinely prefer eating once daily, those with specific metabolic goals, and individuals who've mastered shorter fasting protocols.
⚠️ Important
Consult with a healthcare provider before starting any fasting protocol, especially if you have diabetes, are pregnant, or have a history of eating disorders.
Sample Schedule
Fast throughout the day → 6 PM: One complete, nutrient-dense meal covering all daily needs → Resume fasting.
Tips for Success
💡 Tips for Success
- Stay hydrated! Drink plenty of water, black coffee, or unsweetened tea during your fast.
- Start gradually. If 16:8 feels too hard, begin with 12:12 and work your way up.
- Break your fast with nutritious foods, not junk food. Your body deserves quality fuel.
- Listen to your body. If you feel unwell, it's okay to break your fast early.
Track Your Fasts with Healthy Buddy
Beautiful fasting timers, phase tracking, and integration with your nutrition diary.
Get the App