I Ate One Meal A Day For 30 Days
Check out my client Miles’s transformation where he put on a whole bunch of muscle
What would happen if you only ate one meal a day for the next 30 days? Would you lose weight and more specifically would you lose body fat or would you lose muscle mass?
Or maybe your body would go into starvation mode and cause you to gain weight rather than lose it due to a slower metabolism?
Well, that’s exactly what we’re going to drive into in today’s video. I’ve been eating one meal a day not every day but almost every day for about 2 years now.
And it’s worked really well for me, so today I’d like to let you guys know what results you can expect if you stick to only one meal daily for the next 30 days.
Even though I’ve had quite a bit of experience with the one meal a day diet myself I’m going to be sharing scientific studies
and evidence that will help you see both the pros and the cons of this diet approach.
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First I want to go over the proper way to set up this diet plan for yourself because there’s not an abundance of information out there on the one meal a day diet like there is on shorter fasting protocols like intermittent fasting.
So a lot of people that try to stick to this diet plan mess it up from the very get-go and turn it into more of a warrior diet.
And the warrior diet is great, but that’s not what we’re going for here. You see a warrior diet is a different form of fasting where you fast for 20 hours of the day and you give yourself a four-hour feeding window for eating.
If you don’t set limits to the amount of time you spend eating you easily can drag out your one single meal into a buffet that lasts for hours.
So it’s very important that you understand that one meal a day is also a 23/1 fasting to feeding split. Meaning you only give yourself a 1-hour feeding window usually during the same time every day and you have to spend the other 23 hours of the day fasting.
If it isn’t already obvious OMad or the one meal a day diet helps you create a calorie deficit without really thinking about restricting calories.
When you’re only eating once a day especially when you do it the right way and limit it to under an hour, you can only fit so much into your stomach before your full.
So really we’re limiting calories by decreasing meal frequency. Which immediately can be a red flag for those people that believe that your metabolism slows down when you decrease meal frequency.
However, numerous studies have proven this to be a myth. One study called “meal frequency and energy balance” combined and examined research from a bunch of different studies on the topic of meal frequency.
And the researchers found that a nibbling pattern of eating or eating more frequently didn’t present any advantage as far as the metabolic rate was concerned.
So your metabolism is not going to automatically slow down from eating only one meal a day for 30 days. If you have the same amount of calories in that one meal as you would in 6 meals then your metabolism should remain the same in both situations.
So does that mean that the “starvation mode” that we’ve all been warned about is a big phony scam? Well turns out it’s actually not, it’s actually called adaptive thermogenesis and it’s a very real response that your body has.
In response to a decrease in energy intake, your body will decrease energy expenditure in an effort to avoid starvation.
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However adaptive thermogenesis will occur based on the total amount of energy or calories coming in. As long as you don’t fast for over 48 hours It doesn’t matter if those calories all come in at once or throughout the day.
In fact, shorter fasts that last under 48 hours have been shown to increase your metabolism between roughly 4 to 14 percent due to an increase in norepinephrine concentration in the blood. But what about weight loss.
Don’t you lose more weight when you have meals more meals throughout the day due to something known as the thermic effect of foods which simply means that digesting food throughout the day requires more energy so that in turn should raise your metabolism right?
Well according to a meta-analysis and according to most studies on this topic meal frequency has no effect on weight loss.
If it did have an effect on weight loss then you would lose more weight eating 6 times a day than you would eat 3 times per day.
Luckily there was a small study done on this where they compared one group that ate 3 meals a day to another group that ate the same amount of calories in 6 meals per day.
And it turns out once again the researchers found no difference in weight loss, fat loss or appetite between the two groups.
Granted the low meal frequency group was still having three meals per day which for many people would be a lot easier to stick to than 1 meal per day.
And like I said, in the beginning, there aren’t quite as many studies on the one meal a day diet, but there is one particular study on this exact topic that compares a group that ate three meals per day to another group that ate the same amount of calories in one meal per day.
This study was very interesting and as I said in today’s blog I’ll give you the good and the bad. The number of calories given to both groups was intended to be a range set for maintenance, not weight loss.
And that’s exactly what happened, throughout the 6 month period both groups maintained their weight within 2 kilograms of their starting weight. Both groups also had similar responses in terms of their hormone levels.
Even ghrelin which is your hunger hormone remained the same for both groups meaning hormonally speaking both groups should’ve reported the same hunger levels.
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However, the one meal a day diet group did report ratings of slightly higher hunger levels. This may be due to the fact that they were tested in the middle of the day before they had their meal.
Most subjects in the one meal group reported extreme fullness after eating their meal, so the results would be very different if they asked about hunger in the evening after they ate.
But one major difference between the two groups was that the one meal a day group lost more fat mass than the three meal a day group, which is very interesting.
This could be slightly explained by the fact that they were consuming 65 fewer calories per day than the three meal group but 65 calories aren’t all that much.
Researchers believe that this change in body composition may have been also influenced by the effect that eating patterns could have on metabolic activity.
They talk about a study done on rats that compared a nibbling diet to a diet that consisted of 1 large meal per day.
The rats in the one meal per day group developed an increase of free fatty acids from fat deposits and an increase in gluconeogenesis.
Gluconeogenesis is a metabolic process where glucose is generated from sources other than carbohydrates such as fatty acids.
And sure enough in this study, it does appear that glucagon levels were slightly elevated for the one meal a day group.
Glucagon has the inverse function of insulin and helps breakdown fat for energy. Insulin was also slightly lower in the fasting group, but not by an amount that was really significant.
Regardless it’s interesting that fat mass went down more in the one meal a day group and more research is necessary to support this finding,
but at the very least this study helps support the fact that you won’t slow your weight loss or fat loss by eating just one meal compared to more meals.
In fact, you’ll probably speed it up. You see in this study the participants in the one meal group were forced to eat the same amount of calories as the three meal group even if they were full.
They would normally have eaten less and this is supported by rat studies that show that rats that only eat once decrease their caloric intake by 10 to 30 percent per day and maintain a lower weight than rats that nibble throughout the day.
This is why I like one meal per day, it naturally helps you limit your calories because of feeling full.
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However, this diet is definitely not for everyone. Researchers claim that the normal withdrawal rate for human feeding studies at their facility is 4 to 7 percent.
However, in the one meal a day group the withdrawal rate was an alarming 28 percent. However, this could be up to chance because 5 participants withdrew from the one meal group due to prior health reasons.
Only one person from each the one meal and the three meal group withdrew because of the diet structure.
But regardless it makes you suspect that eating one meal per day may not be right for everyone. And that is definitely true,
some people may feel extremely hungry only eating once per day, and they could also binge in a very unhealthy way when they do get to eat.
However, I’m sure there are people out there just like me that can benefit from eating only one meal per day.
Once you adapt over the 30 days you’ll experience more mental clarity, you’ll be more productive, and you’ll probably lose weight
and body fat as long as you don’t make really dumb food choices at the end of each day. You won’t lose muscle mass, you won’t slow your metabolism,
and you won’t die if you simply eat once during the day. As long as you eat clean single ingredient foods I can see this diet helping a lot of you find more time throughout the day while burning more fat.
That’s it guys I really hope this tip has helped you out. If you enjoyed it make sure you subscribe to my channel, and if you’re looking for a solution to lose some weight and burn some fat fast try my 6-week challenge where on average my clients are losing 20 pounds or 5 percent body fat in only 42 days.
Within the challenge, we go over different diet approaches including fasting protocols all of which can help make this a permanent change for you.
The program also comes with multiple done for you customized diet plans, a recipe book, a daily workout plan, and an accountability coach to guide you through the whole process.
The best part is that you can have the whole challenge for free as long as your willing to follow through and do your part.
That’s the big catch to take part you actually have to be willing to make a transformation. We only want people on board that understand that changing your body is not about finding the secret magic diet plan, or workout plan.
It’s also not up to your gym, or your coach to make the transformation for you. The responsibility is yours, you transforming your body can’t happen to you playing your part.
and we only want people that are serious and are going to stick to the plan from day one to day 42.
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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org