After making a bunch of videos on the one meal a day diet and how effective it can be to help with weight loss and burning body fat in a simple non restrictive way, I’ve noticed that most people still have tons of questions about what to eat and in general how to set up the diet properly.
So I wanted to make this video specifically for beginners that are brand new to the diet plan in an effort to explain everything from A to Z including what to expect, what to eat, and how much to eat so you can get started with a one meal a day dieting structure as early as today. And if you’ve never tried to eat one meal a day you might think that its impossible, unhealthy, or too difficult for you to do, but if you give this style of eating a chance I promise you’ll find that all of those thoughts are simply untrue.
To set up an omad or one meal a day diet plan you want to start by picking 1 hour of the day that you would like to eat your meal. When it comes to losing weight or burning body fat it doesn’t matter whether that meal is consumed in the morning or at night, but we do want to try to start and finish eating within one hour. The other 23 hours of the day are gonna be for fasting. Now if you’re a beginner just the thought of that probably got your stomach growling. And there’s no denying that when you first start you’re gonna feel hungry, but most people think that they’ll feel a lot hungrier, then they do when they gather the courage to actually try the diet. A lot of the hunger that you currently feel throughout the day is a conditioned hunger response.
Nobel prize winner Ivan Pavlov accidentally discovered this when studying salivation in dogs ultimately leading to something known in psychology as Pavlovian Conditioning. Without getting too in-depth into his study the bottom line of his experiments was that hunger is a highly suggestible state that can not only be caused by the taste, smell, and sight of food, but hunger can also be trained as a conditioned response. Meaning if you’re used to eating breakfast every day at 7 am lunch at 12 pm, and dinner at 6 pm you’ve conditioned yourself to get hungry every day at those times. The stimulus that causes you to get hungry isn’t the smell taste or sight of food it’s the time itself. And this applies further…By pairing things like eating snacks while watching tv, or while studying, or whenever you feel boredom you develop even more conditioned hunger responses. So the ironic truth is that by practicing fasting you can break a lot of these conditioned hunger responses, and start feeling only the unconditioned hunger response when you’re actually hungry, allowing you to develop a better relationship to food in general.
To help you break your conditioned hunger responses throughout the day you can slowly ease into one meal a day diet, by cutting out snacks and meals slowly one at a time. You can also incorporate things like black coffee, apple cider vinegar, and sugar-free tea throughout the day to suppress your appetite. Remember it’ll take some time, but your body will for sure adapt. Let’s move on to what to eat and how much of it to eat. When you actually get to your one meal for the day you don’t want to restrict calories. A lot of people try this diet plan to lose weight or burn fat, and they think they can lose weight faster by cutting calories from the only meal they eat for the whole day. This is a big mistake that leads to binge eating almost every time. Another big mistake is trying to do something like one meal a day ketogenic diet plan as a beginner. You should allow yourself to eat all three macronutrients protein, carbs, and fats.
Again do not restrict calories or macronutrients during this one meal especially when first starting as it will likely lead you to fail the diet. Instead, you want to eat your fill of single-ingredient real foods. I think we all know what single ingredient real foods are, but just to give you some examples fruits, vegetables, rice, potatoes, oats, barley, buckwheat, natural cooking oils, eggs, chicken, turkey, fish,….you get the idea foods that contain only one real natural ingredient. You can also have foods that are a combination of a bunch of single-ingredient foods. So an example of that would be something like Ezekiel bread which is made up of a bunch of real natural sprouted grains. Once you decide what to eat..