In this post, we’re going to dive into a hot topic: eating one meal a day, also known as OMAD, versus eating multiple meals a day on ultra-low-carb diets like keto or carnivore. Both approaches have their pros and cons, and we’ll break them down to help you decide which one might be best for you. And, of course, we’ll wrap it all up with some thoughts on whether OMAD is really healthier overall. So, let’s get started!
What is OMAD?
First, let’s define what OMAD actually is. OMAD stands for 'One Meal a Day,' which means you’re eating all your calories for the day in just one sitting, typically within a one-hour window. Some people swear by it for its simplicity and its potential health benefits, especially in combination with ultra-low-carb diets like keto and carnivore.
Benefits of OMAD on Keto/Carnivore
So, what are the pros of eating just one meal a day on these diets?
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Simplifies Life – For starters, OMAD simplifies things. You don’t have to think about what to eat several times a day; you just plan one meal and that’s it. This can make sticking to the diet much easier.
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Enhanced Fat Burning – OMAD can promote deeper ketosis. When you’re fasting for 23 hours, your body has no choice but to dip into fat stores for energy, which can help you burn fat faster on keto or carnivore.
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Improved Autophagy – Prolonged fasting, like OMAD, may enhance autophagy, a process where your body cleans out damaged cells and regenerates new ones. This could potentially lead to anti-aging benefits and better overall cellular health.
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Better Digestive Health – With fewer meals, there’s less strain on your digestive system. Some people report that they feel less bloated and more comfortable eating one big meal versus several smaller ones.
Downsides of OMAD
But, as great as OMAD sounds, it’s not without its downsides.
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Hunger and Overeating – One major downside is hunger. Some people find it difficult to go all day without eating, and when it’s time for that one meal, there’s a temptation to overeat, which can lead to feeling sluggish or uncomfortable afterward.
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Nutrient Deficiencies – Getting all your essential nutrients in one meal can be a challenge. Even on a nutrient-dense diet like carnivore or keto, you might miss out on vitamins or minerals because you just can’t fit them all into one meal.
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Energy Dips – Some people may experience energy dips throughout the day, especially if they are very active. By eating multiple meals, you can keep your energy levels more stable.
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Social Challenges – Let’s not forget the social aspect. Eating one meal a day can be tough when you’re out with friends or family who are eating multiple meals. It can feel isolating, and this can affect your overall lifestyle and relationships.
Benefits of Multiple Meals a Day on Keto/Carnivore
Now let’s look at eating multiple meals a day. On ultra-low-carb diets, splitting your meals throughout the day also has some key advantages:
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Stable Energy Levels – By spreading out your food intake, you may avoid those midday slumps that sometimes come with OMAD. Eating two or three meals a day can help maintain steady energy levels, especially if you’re active.
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Easier to Meet Nutrient Goals – With multiple meals, you have more opportunities to get the nutrients you need. It’s easier to include a variety of foods like organ meats, seafood, and eggs that might be hard to pack into one meal.
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Better for Muscle Building – For those looking to build muscle, eating multiple meals may provide more consistent protein intake throughout the day, which could enhance muscle protein synthesis.
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More Flexibility – Eating multiple meals gives you more flexibility in social situations and keeps you from feeling deprived. You can still stay within your keto or carnivore guidelines without having to fit everything into one giant plate of food.
Downsides of Multiple Meals a Day
But there are also some cons to eating multiple meals:
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More Planning – Eating multiple meals a day means more planning, more prepping, and more time spent in the kitchen. For some, that’s a hassle compared to the simplicity of OMAD.
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Less Ketosis – Eating more frequently, even on keto or carnivore, can shorten the time your body stays in a deep state of ketosis. This can slow fat burning, especially if you’re trying to lose weight.
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Digestive Stress – For some, eating multiple meals may increase digestive discomfort, like bloating or gas, as your digestive system is constantly working.
So, is OMAD Healthier?
So, is OMAD healthier overall? It really depends on your individual goals and lifestyle. If you’re looking to boost fat loss, simplify your eating schedule, or enhance autophagy, OMAD might be the best option for you. But if you need more energy throughout the day, prefer more flexibility, or are concerned about nutrient balance, then eating multiple meals may work better for you.
It’s important to remember that both approaches can be healthy on keto or carnivore, but one isn’t necessarily 'better' than the other for everyone. The best diet is the one that fits your life, your goals, and your body.
Conclusion
So there you have it, the pros and cons of OMAD versus multiple meals a day on ultra-low-carb diets. Have you tried OMAD, or are you sticking with multiple meals a day? Let me know in the comments
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