Understand The Dos and Don’ts of OMAD or One Meal A Day Diet Before Proceeding

Updated at: Oct 27, 2020
Understand The Dos and Don’ts of OMAD or One Meal A Day Diet Before Proceeding

OMAD or Only One Meal a Day diet is quite popular for weight loss but there are certain limitations that need to be taken care of.

Chanchal Sengar
Healthy DietWritten by: Chanchal SengarPublished at: Oct 27, 2020

Do you know what makes a diet different from others? The set of rules to be followed in a particular diet. Rules include food groups to include, foods to avoid, meal timing, etc. For example, intermittent fasting asks you to eat all kinds of foods but only in an 8-hour window. This is a mandate that you need to abide by when following a diet plan. One meal a day or OMAD is a diet plan where you are supposed to eat only one meal in a day or let’s say- one hour in a day. This diet has set weight loss records. There are many benefits of following the OMAD Diet but there are certain limitations do. Only if you follow all the dos and don’ts properly, you’d gain results. Don’t get confused, we are here to help you get sorted. Read ahead to know some basic but noteworthy OMAD tips and tricks.

Do's and Dont's of Eating One Meal a Day

We have segregated the pointers into two sections- Dos and Don’ts. This includes things to be followed and things that you need to stop doing when following the OMAD diet.


drinking water

#1 Stay hydrated

You are supposed to eat only one meal a day doesn’t mean that you cut down your water intake. Drinking water at regular intervals would suppress your appetite and help stay focused on the diet. Also, if you are following this diet for weight loss, staying hydrated is most important. You cannot eat but have sugar-free tea, coffee and other calorie-free drinks for the rest of 23 hours. So, don’t miss out on hydration.

#2 Eat from all food groups

Now that you are to only eat once in a day, you need to take care of the nutritional requirements of your body. Have some food from every food group to get nourishment. Maintaining a balanced diet would double up the benefits and you might lose more than average if you follow this practice. Thus, fill your plate with proper proportions of carbohydrates, fats and protein.

balanced diet

Also Read: Do You Know What Is Per-Meal Calorie Distribution?

#3 Avoid eating junk

Weak moments are obvious in the initial days. You might be craving for a delicious plate of chole-bhature or pizza but controlling these emotions is a must. Even though there is no restriction as such, it is better to avoid junk for the sake of your health and body. Besides, you should also avoid sugar in your meal.

#4 Exercise daily

In the beginning, you might feel low on energy but gather your courage, wear your sports gear and start. Diet works best when combined with exercise. Do whatever you feel like but stay physically active throughout the day. This would help achieve your fitness goals.

Also Read: Add Colour and Nutrition To Your Plate With These Millennial Pink Foods


#1 Stop if you are not feeling well

feeling unwell

It is natural to feel nauseous or weak after starting this diet but if you constantly feel sick then stop the OMAD diet immediately. If you continue despite your ill health, you might become sicker and your condition may deteriorate. 

#2 If you have an existing medical condition, don’t follow this diet

If you are ailing with any chronic condition such as blood pressure, diabetes, etc. we recommend not following this diet as it can cause serious side-effects.

These are some of the dos and don’ts that need to be strictly followed in order to reap the benefits. Compromising your health for any matter is not advised and therefore, you must keep all the aforesaid pointers in mind.

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